Fast And Furious Week 2

Welcome to week 2. Read on to find out what personal trainer Tommy Matthews, has in store for you this week

Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14

By keeping a diary of what exercise you have done over the week, it will help you see how far you've come and what you need to do to step it up a notch. Knowing that you've got to keep a diary of your exercise will help you do it in the first place; it's like your own little instructor in the back of your head. Writing things down is also a great way of providing self gratification, you should feel proud looking back over all the exercise you've completed.

This is an example of what your first week might look like:
Day 1
30 minute walk to work
Day 2
30 minute walk to work
Walked up the stairs at work
Day 3
30 minute walk to work
Walked up the stairs at work
Walked to all of my meetings
Day 4
30 minute walk to work
Walked up the stairs at work
Walked to the cafe and back for lunch
Did 4 sets of 10 squats at home
Day 5
30 minute walk to work
Walked up the stairs at work
Walked to the cafe and back for lunch
Did 4 sets of 10 squats at home
Did 4 sets of 10 dead lifts at home
Day 6
Did 4 sets of 10 squats at home
Did 4 sets of 10 dead lifts at home
Walked into town and back
Shopping for 2 hours
Day 7
Rest day - don't forget it is important to rest and let your body recover.

It's not only exercise that should be recorded, find out how you can benefit from keeping a food diary

Day 9: Step it up

So you should now have found some easy ways to fit exercise in to your schedule. Where do you go from here?

You need to work out how you can step it up a gear. If you're going to make a serious difference to your fitness levels then we need to make a few more adjustments. I'm going to give you 5 things that you can change in your day:

When you sit down in the office or at home, sit on a fit ball. This will mean you constantly have to use your postural and core muscles to keep you sitting upright When you walk along busy streets, make the most of trying to get through the crowds quickly by dodging everyone, you'll have to work hard to do this and it will burn more calories than just walking with the crowds Go to bed early, the more hours before midnight you get, the more your body will recover, and the fresher you'll feel the next day with more energy Don't be tempted by all the biscuits or snacks at work. By cutting those out you'll rid yourself of needless extra calories that you don't need When you're watching TV, get active in the ad breaks - wash the dishes, make a cup of tea, tidy away your laundry - don't just sit there like a zombie and wait for your program to start again

Want some more? Find out how you can get fit in your lunch hour

Day 10: Rise and shine

It's time to step the exercise intensity up and a morning workout is a great way to do it. You don't need to spend a long time doing this, if you don't have the time to spend an hour on the cross trainer at the gym, don't! There are a lot better and quicker ways of getting fit. Here's one of them and all it takes is 10 minutes in the morning. In the first week you learnt how to perform some key exercises correctly which you can now add in to a short workout:

30 seconds of jogging on the spot
20 arm circles forwards
20 arm circles backwards
Repeat 3 times

30 seconds of jogging on the spot
15 squats
Repeat 3 times

30 seconds of jogging on the spot
15 dead lifts
30 calf raises - Stand tall and squeeze your bum. Start from your heals and role onto the balls of your feet at the front. Role back down and up again and repeat 30 times
Repeat 3 times

This should take 10 minutes in the morning and will not only wake you up and give you a kick start to the day, it will also burn calories and help boost your metabolism.

If you're still finding it a struggle to commit, check out these six tips to find time to workout