Posted on 06 February, 2017

How to Get Fit in 2 Weeks

By Jacob Andreae in Change, Exercise, Fitness, Health, Lifestyle, Nutrition How to Get Fit in 2 Weeks

My fiancé, Holly, her niece, and two of our sons on a recent run to the skatepark. 

There are different types of fitness - aerobic (endurance), anaerobic (speed), mobility and strength. Considering yourself fit depends on what type of fitness you’re referring to. For the purpose of this article, we’ll discuss fitness in terms of endurance in order to perform well in an aerobic fitness test.

Examples of aerobic fitness tests include the beep test, Yo-Yo test, 5km time trial and VO2 max test.

You might complete an aerobic fitness test to establish a baseline measure (for example, in the recruitment process towards the police), or as a measure of your progress (for example, in the evaluation of your fitness with a sporting team or body transformation program).

The purpose of conducting a fitness test is to either gain a one-off measure of your fitness or an indicator of your progress.

Whatever fitness test you follow or your purpose for doing it, here is how to get fit for it in 2 weeks:

Week 1

Day 1 - Swim

  • Swim 2-10 laps depending on your level of fitness. Have up to 30 seconds rest between laps
  • Swim 2-6 laps depending on your level of fitness, breathing every 3, 5, 7 strokes or 2, 4, 6 strokes. Have up to 60 seconds rest between laps
  • Swim 2-4 laps depending on your level of fitness, kicking only. Have up to 60 seconds rest between laps

Day 2 - Strength

  • 4 Rounds:
    30s Front Plank
    30s Side Plank
    30s Back Plank
    30s Side Plank
    30s Rest

Day 3 - Run

  • 3 Rounds:
    Sprint as far as you can for 20 seconds
    Rest for 10s
    Complete 8 times for 1 round
    Rest for 3-5 minutes between rounds

Day 4 - Strength

  • 4 Rounds:
    30s Squats
    30s Arabesque Hold (Right)
    30s Lunges
    30s Arabesque Hold (Left)
    30s Rest

Day 5 - Swim

  • Swim 2-10 laps depending on your level of fitness. Have up to 30 seconds rest between laps.
  • Swim 2-6 laps depending on your level of fitness, breathing every 3, 5, 7 strokes or 2, 4, 6 strokes. Have up to 60 seconds rest between laps.
  • Swim 2-6 laps depending on your level of fitness, sprinting 25m and cruising 25m. Have up to 90 seconds rest between laps.

Day 6 - Run

  • Run 5km.
    Run at a pace that you can still talk but no longer hold a conversation. When you need a break, walk. Start walking before you feel like you reach your limit, not when you feel like you’ve reached your limit. 

Day 7 - Stretch

  • Complete 2 lots of every stretch for 30s on each side of your body:
    Shoulders
    Glutes
    Quadriceps
    Hamstrings
    Calves

Week 2

Day 1 - Swim

  • Swim 2-10 laps depending on your level of fitness. Have up to 30 seconds rest between laps
  • Swim 2-6 laps depending on your level of fitness, breathing every 3, 5, 7 strokes or 2, 4, 6 strokes. Have up to 60 seconds rest between laps
  • Swim 2-6 laps depending on your level of fitness, sprinting 1/3 of a 50m pool, treading water for 15s and repeating 3 times down the pool. Have up to 90 seconds rest between laps

Day 2 - Strength

  • 4 Rounds:
    60s Push Ups
    60s Horizontal Pull Ups
    30s Rest

Day 3 - Run

  • Sprint 20m, 5 seconds rest
  • Sprint 20m, 5 seconds rest
  • Sprint 40m, 10 seconds rest
  • Sprint 40m, 10 seconds rest
  • Sprint 60m, 15 seconds rest
  • Sprint 60m, 15 seconds rest
  • Sprint 80m, 20 seconds rest.
  • Sprint 80m, 20 seconds rest
  • Sprint 100m, 25 seconds rest
  • Sprint 100m, 25 seconds rest
  • Sprint 80m, 20 seconds rest
  • Sprint 80m, 20 seconds rest
  • Sprint 60m, 15 seconds rest
  • Sprint 60m, 15 seconds rest
  • Sprint 40m, 10 seconds rest
  • Sprint 40m, 10 seconds rest
  • Sprint 20m, 5 seconds rest
  • Sprint 20m

Day 4 - Strength

  • 45s Skipping
  • 15s Jump Squats
  • 60s Front Plank
  • 30s Broad Jumps

Day 5 – Swim

  • Swim 2-10 laps depending on your level of fitness. Have up to 30 seconds rest between laps
  • Swim 2-6 laps depending on your level of fitness, breathing every 3, 5, 7 strokes or 2, 4, 6 strokes. Have up to 60 seconds rest between laps
  • 2 Rounds:
    Deep water running for 20 seconds
    Tread water for 10s
    Complete 8 times for 1 round
    Rest for 2 minutes between rounds

Day 6 - Run

  • Run for 30 minutes.
    Run as far as you can in 15 minutes. Turn around and aim to make it back before the 30 minutes is up. As with the 5k run last week, run at a pace that you can still talk but no longer hold a conversation. When you need a break, walk. Start walking before you feel like you reach your limit, not when you feel like you’ve reached your limit.

Day 7 - Stretch

  • Complete 2 lots of every stretch for 30s on each side of your body:
    Shoulders
    Glutes
    Quadriceps
    Hamstrings
    Calves

I’m confident that if you stick to this program and supplement it with great sleep and great nutrition, the results of your fitness tests will improve relative to your potential.

What’s your purpose to get fit?

About Jacob Andreae

About Jacob Andreae

I write and speak about Fitness, Nutrition and Mindset. 

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How to Get Fit in 2 WeeksA quick start guide to losing weight and staying on track. Learn the strategies I use to eat and move for optimal health. Includes worksheets to enhance your motivation, commitment and discipline, along with a sample eating plan and exercise program.