17 Easy Ways to Quickly Improve Your Fitness

1. Exercise in quick spurts 

A new study has found that people who did just four to six 30-second sprints reaped the same heart-health benefits as those who logged a moderate 40- to 60-minute workout.

Two ways to get your heart racing: Jump rope for three minutes, or sprint to and from the mailbox three times (ignore the neighbors’ curious looks). If you live in an urban area, sprint blocks sporadically (just pretend you’re running for the bus).

2. Make your home a fitter place 

To help you flex your muscles more often, leave a set of dumbbells near your microwave and do curls while heating up dinner. Put a yoga mat next to the bed so you can do downward dogs when you get up or at bedtime. Hang a resistance band on the bathroom doorknob and strength-train while the tub fills up. Or use a stability ball as a desk chair to engage your core when paying bills.

3. Open up to Inconvenience

Instead of always doing things the easy or the fast way (standing on escalators, using valet parking), rethink the services that curb your activity level. Even tiny changes can make a difference. So don’t have someone else run upstairs to grab your sweater, fetch it yourself!

4. Reinvent date night

If your usual evening out consists of dinner and a movie, consider bonding in a more active way, like dinner and dancing or taking in a museum exhibition.

5. Make a date with Michael Scott

You wouldn’t dare miss your favorite office-set comedy. So schedule regular workouts at your gym during your must-see TV shows and you’ll work up a sweat and watch the time fly. If you have equipment at home, slide it into TV-viewing position―a workout in itself.

6. Eat the Right Foods & Portion Each Meal

No matter how bad your stomach is telling you to go for candy over healthy food, try to stay away from sweets. Sugar from candy will not help you get in shape. Even if it's just a single candy bar, one will eventually lead to another. Fruits and vegetables are the best thing to eat when getting into shape. Apples, for example, do a good job at making the stomach feel full for up to 3 to 4 hours. Green vegetables such as green beans and broccoli keep the digestive system clean and running.

Also, stick to lean meats like turkey and chicken. Seafood, such as, shrimp, and tilapia are also great alternatives. These foods are full of protein and healthy nutrients to help keep muscles fit and ready for workouts. In addition, be sure to portion what you eat. Having a good metabolism comes from portioning meals. Try to plan out eating six times a day and setting smaller portions, rather than having three large meals throughout the day. This will also help you find yourself breathing smoother when working out rather than huffing and puffing for air. This is because you will have less food in your digestive system, which means more energy is used toward your exercise.

7. Brave the outdoors

During the winter, for instance, in 30 minutes, you’ll burn about 182 calories shoveling the driveway (while saving money by not outsourcing it), 205 sledding, or 191 ice-skating.

8. Put it in ink

You stick to the doctor’s appointments and work meetings that are on your calendar, so why not take the same approach to exercise sessions? Every Sunday night, schedule them into your weekly planner. To make sure your family members are on board, place the calendar in a common area so they can see it. That way, workout times become public declarations and non-negotiable parts of your routine.

9. Be a coach

Find a youth league in your area and put your old athletic skills to good use. Running laps or teaching techniques will get your heart rate going. Plus, it’s a great strategy for those who find treadmills a slog.

10. Enlist Fido

Exercising a dog will get your arms and legs pumping. (A Canadian study found that dog owners spend about 300 minutes a week doing canine-related physical activity.) No pooch? Help a neighbor or volunteer at an animal shelter.

11. Don’t let travel derail you

Instead of returning from vacation feeling flabby, plan a week filled with hiking, biking, walking, or an activity you’ll train for. Many hotel chains also have programs to help you. Most Westin Hotels and Resorts offer rooms that contain fitness equipment. And Hilton Garden Inns will give you a free Stay Fit Kit, which includes a Pilates band, a yoga mat, and hand weights.

12. Put a personal trainer in your pocket 

If you own an iPod or some other MP3 player, download complete audio or video workouts. To go that extra mile or work out longer, download podcasts of radio shows, like National Public Radio’s This American Life, or add a few new songs to your playlist every two weeks.

13. Look at yourself

No, really. Put a mirror in front of the treadmill. Researchers have found that people who watch themselves while working out exercise faster with less effort. Eyeing yourself can make a new exercise routine feel easier.

14. Increase the beat

Listen to faster music and your feet will follow suit. And, says a new study, you may also exercise for up to 15 percent longer.

15. Track your steps 

Wearing a pedometer will log your progress and may motivate you (aim for at least 10,000 steps a day). Simple pedometers measure just steps; sophisticated models track calories burned, distance, and more.

16. Be Sure to Get Sleep

Even though most of us have eight-hour jobs during the day or night, it is crucial to get enough sleep to recharge the body's batteries. Six to eight hours of sleep will keep the body going throughout the day, but if you happen to feel tired at any point after coming home from work, by all means take a small nap before exercising. You should only nap for about a half hour. This will prevent you from staying up later in the night.

17. Stay Motivated

An important key to being in shape is to set goals and keep a positive mindset. If you stay positive, you will be able to push yourself to get that fit body you've always wanted.