by Katarzyna Radzka

Created on: June 09, 2009

Rush hour is what our lives have become. It's not just during peak times of getting to work and coming home, but all throughout the day, in the workplace, with the hubby and at weekends. We're so busy that we feel we don't even have time to get fit. But there is a way to get fit fast, without committing too much of your precious time, you can add exercise and healthy options in to your day.

Eliminate unnecessary calories. That means no cakes, sweets, starch, cola and fast food. Stick to fresh fruit and vegetables, lean meats, whole grains and low fat dairy and you'll help yourself achieve fitness much quicker than if you have an unhealthy diet. Your nutrition has a lot to do with your fitness levels and overall well-being. It's much easier to work out after a meal of brown rice, lean fish and salad than an order of hamburger and chips.

Run. No better workout than going for a run in the fresh air or on the treadmill. As you run your heart rate increases and you burn lots of calories while working on your cardiovascular strength. Run everyday other day for at least 30-45 minutes for best results.

Include intervals in your workout. If you run four times a week, make one of those workouts an interval one. It will be shorter than your usual workout but much more intense. Aim for 85-95% of your maximum heart rate. Warm up for 5 minutes with a light jog, than sprint for 1 minute, jog for 3 minutes, sprint for 1 minute, and jog for 2 minutes. Repeat this three or four times. You'll burn more calories in a shorter amount of time and improve your fitness level by pushing your body to work harder for those short bursts.

Sleep. Without the right amount of sleep each night, your body will be unable to exercise regularly due to tiredness and frustration. Make sure you get your 7-8 hours of sleep each night in order to help you achieve your fitness goals quickly.

Drink water. In order to workout you need to keep your body hydrated. Don't wait until you are thirsty because by than your body is already dehydrated. Staying hydrated will help you exercise for longer and harder which is what you need for fast results.

If you don't like running, try swimming or cycle. In order to increase your fitness levels quickly add intervals to your weekly workout and remember to take time to rest. Without rest you won't be ready for your next workout. The key is to find the right balance for you.

Learn more about this author, Katarzyna Radzka.
Click here to send this author comments or questions.