Fast Fit

Fast Fit is a simple, fun, and fast, way of keeping track of your fitness levels, and comparing overall fitness to others. The entire routine, including a few minutes for warm up, can be done in ten minutes: less if you’re in really good shape, a bit longer if you’re just getting started.

The routine is the same for everyone, man or woman, young or old; the only difference is if you’re doing the run on track or treadmill. You simply see how fast you can complete this routine, which involves the whole body, and tests both cardiovascular fitness and strength.

Warm Up (NotTimed)– Before doing this routine, you should always take a few minutes to warm up; doing the same motions as you will do in the routine, except at a relaxed pace, focusing on using good form:

  • Jog at a slow pace for a few minutes on the track or treadmill.
  • Mimic the same motions you do for push ups, except from a vertical position., so move your arms back and forth from your chest while standing.
  • Do a set of jump ropes at a moderate pace.
Exercises Must be done In The Order Described Below

You should being the timing as soon as you begin your run. The timer continues to run through the 3 events, so you want to take as little time as possible between them, and try to do them in the same area so you don’t waste time moving from one area of the gym to another.

Ready, Go! Start Your Timer

Outside version

  • 440 yard run

    On a typical full size track, this is one lap. The object here is to run at a steady pace. This is a very short distance, so if you’re in good shape you should really be running, not jogging. (You’ve warmed up, right?)

Inside version

  • .25 miles on treadmill

    On a typical full size track, this is one lap. The object here is to run at a steady pace. This is a very short distance, so if you’re in good shape you should really be running, not jogging. (You’ve warmed up, right?)

Inside and Outside

  • 50 Push ups

    Most people can’t do 50 push-ups continuously, so rest if necessary, but remember the clock is always running! Technique is exactly the same whether you are inside or outside

    Subject's hands are approximately shoulder width apart and you should go down until you are about the size of your fist from touching the floor, as if your fist was between you and the floor. The subject must keep his/her back straight at all times and from the up position lower his/herself to the floor and then push to the up position with arms fully extended.

    The standard pushup format will be utilized for this exercise; the body weight is supported by the hands and feet during activity. Modified pushups, i.e., weight supported by the hands and knees are not acceptable.

  • 250 Jump Ropes

    These do not have to be done continuously; if you stumble after 50, you just do another 200 to reach 250. Take as many breaks as you need, just remember the clock is running!

STOP THE TIMER!