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.
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.
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