Workout Program to Get In Shape

Decide on a location and duration. Depending on your schedule, you'll need to decide how long you can exercise in a single session. The American College of Sports Medicine recommends that adults "do moderately intense cardio 30 minutes a day, five days a week, OR do vigorously intense cardio 20 minutes a day, three days a week, and [then] do eight to 10 strength-training exercises, eight to 12 repetitions of each exercise twice a week." Strength training improves overall fat burning, so it is best to fit it into a workout program. Regular exercise can help give you the endurance and strength to run a 5k to 10k race.

Decide your schedule. Spread different types of workouts through your week to give your body time to recover. This workout program calls for cardio workouts on Monday, Wednesday, and Friday, with strength training on Tuesday and Thursday. These days can be switched around to include the weekend. Alternating cardio days with strength days is the easiest way to stay on track.

Begin each workout by stretching. Using a mat or other surface, sit on the floor and stretch out parts of the body that are going to be worked out, like the legs, hamstrings, quads, arms, shoulders, and neck. To do this, reach over to the opposite leg, arm, side of neck, etc. to stretch one side. Hold each stretch for a minimum of 20 seconds. See the Resource section for more ideas.

Warm up. For either strength training or cardio working sessions, do a 5-minute light cardio warm up by walking outside, on a treadmill, or in place. Other warmup exercises can include jumping rope or light jogging.

Complete the cardio portion three days each week. Do 20 to 30 minutes of moderate to vigorous cardio exercise, such as jogging, running, jumping rope, power walking, using an elliptical machine, riding a bicycle, or using a stair stepper. The intensity and exercise type you choose will depend on your individual fitness level.

Complete the strength training portion two days each week. What strength training exercises you complete depends on what resources you have available. For exercising at home, use hand weight exercises that use your body weight. At a gym, you can use the weight machines or free weights. If they offer a free introductory personal training session, take advantage of it so you can learn about the machines. Some effective strength training exercises include lunges, chair dips, sit-ups/crunches, leg lifts, arm curls, flys, wall sits, bench press, tricep extensions, and pull-ups. For more ideas, see the Resource section.

Repeat the workout program each week. Along with a healthy diet, this regular workout program will increase muscle strength, endurance, and will promote weight loss. You'll be ready to run a 5k or 10k race in no time!