Thirty days is plenty of time to establish regular exercise habits to improve fitness. Exercise helps with weight management, which can reduce your risk of life-threatening ailments such as heart disease, Type 2 diabetes and some cancers. Fitness can also improve mood, self-esteem and energy. Combining aerobic exercise, interval training and weight training five to six days a week will produce the best results in about 30 days.

Step 1

Do 60 minutes of cardiovascular activity three days a week. Thirty-minutes is the minimum required to improve fitness, but 60 minutes is recommended for fastest results, particularly if you need to lose weight, according to the Centers for Disease Control and Prevention. Do any activity that increases your heart and breathing rates. Gyms offer a variety of aerobic classes and equipment or you can work out at home using exercise DVDs. If you enjoy being outside, running, biking, tennis and swimming are effective aerobic activities.

Step 2

Do 20 to 30 minutes of interval training twice a week. Interval training alternates between low and high exertion levels, making your heart and lungs work harder and making them stronger and more efficient. Interval training also burns more fat in less time, helping you lose weight. Intervals can vary from 30 seconds to 2 minutes, and by speed or incline. For example, you can alternate jogging and sprinting every 60 seconds. Or you can use a treadmill to alternate between a low and high incline.

Step 3

Perform 20 to 30 minutes weight bearing exercises twice a week. This tones muscles and makes you appear fit. Muscles also help make your body work more efficiently. Gyms provide a variety of machines and equipment to build muscle. Or you can purchase dumbbells or resistance bands and strength train at home. Work each of the major muscle groups; legs, abs, back, shoulders and arms.

Step 4

Increase your activity throughout the day. Exercise isn't the only time you can improve fitness. Taking the stairs instead of the escalator will build heart, lung and muscles. Other daily activities that improve fitness include walking instead of parking near your destination, riding your bike instead of driving, and doing an activity instead of watching television.


  • Fuel your fitness workouts by eating a balanced diet that includes lean proteins, whole grains, and fresh fruits and vegetables, and eliminates refined and processed foods.
  • Continue to exercise and eat well to maintain your fitness results after 30 days.

About the Author

Leslie Truex has been telecommuting and freelancing since 1994. She wrote the "The Work-At-Home Success Bible" and is a career/business and writing instructor at Piedmont Virginia Community College. Truex has a Bachelor of Arts in psychology from Willamette University and a Master of Social Work from California State University-Sacramento. She has been an Aerobics and Fitness Association of America certified fitness instructor since 2001.

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