Three weeks. That's all the time you need to get in shape. It doesn't matter whether you haven't worked out in months or you're a gym rat looking to take your fitness to the next level. Follow our program and you'll emerge 21 days later stronger, faster, and more flexible — and looking and feeling better, too. We tapped some of the country's leading strength-and-conditioning experts to create an ideal week of training, a seven-day template that repeats three times, gradually increasing in difficulty each week. All these workouts are scalable, and most take no more than 30 minutes to complete.
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This efficiency comes with a caveat: You have to commit. You may be inclined to blow off the warm-ups. Don't. They mobilize muscles so they can handle what's ahead, and they're not easy, either. Follow the instructions to the letter. If a workout calls for 16 reps, hit that exact number; if it prescribes 60 seconds of rest between sets, that's all you get; and when we tell you to take a day off, do it. If you go all-in, we guarantee you'll see results — and you'll realize that getting your fittest is a whole lot easier than you thought.
Credit: Photograph by Justin Steele