How to Get in Shape — A Complete Guide for Beginners

Last updated: 2026-03-23

What Is Getting in Shape?

Getting in shape means improving your overall physical fitness — including cardiovascular endurance, muscular strength, flexibility, and body composition — through consistent exercise and balanced nutrition. According to the American College of Sports Medicine, adults need at least 150 minutes of moderate-intensity exercise per week to maintain baseline fitness.

Unlike what social media suggests, getting in shape doesn’t require extreme diets or grueling gym sessions. Research published in the British Journal of Sports Medicine (2023) found that moderate, consistent exercise produces better long-term results than high-intensity programs with high dropout rates.

Step 1: Create a Personalized Fitness Plan

A structured plan removes daily decision fatigue and keeps you consistent. Start with a realistic 4-week plan that matches your current fitness level.

1. Assess your starting point: Note how many push-ups, squats, and minutes of cardio you can do comfortably
2. Set specific goals: “Exercise 4 times per week for 20 minutes” is better than “get fit”
3. Schedule your workouts: Treat them like appointments — people who schedule exercise are 42% more likely to follow through, according to a Health Psychology study
4. Start below your capacity: Beginning at 70% of what you can do reduces injury risk and builds momentum

Asana Rebel’s personalized quiz creates a plan tailored to your goals, fitness level, and available time — from 5-minute sessions to full 30-minute workouts.

Step 2: Exercise for at Least 30 Minutes Daily

The World Health Organization recommends 150-300 minutes of moderate-intensity exercise per week. That’s roughly 22-43 minutes per day — far less than most people assume.

Quality beats duration. A focused 20-minute yoga-inspired workout can burn more calories than 45 minutes of unfocused gym time. Research from the Journal of Sports Science & Medicine shows that paying attention to form and mind-body connection during exercise improves results by up to 28%.

How to maximize a short workout:

• Focus on compound movements that work multiple muscle groups
• Practice proper posture and controlled breathing
• Engage your core throughout every exercise
• Minimize rest periods between exercises

Step 3: Follow a Sustainable Diet

Nutrition accounts for roughly 80% of body composition changes, according to obesity researchers at Johns Hopkins University. But sustainable eating habits matter more than any specific diet.

Evidence-based nutrition guidelines:

• Eat plenty of vegetables, fruits, and whole grains
• Include lean protein with every meal (0.8-1g per kg of body weight daily)
• Choose healthy fats from nuts, avocados, and olive oil
• Stay hydrated — aim for 2-3 liters of water daily
• Avoid ultra-processed foods, which are linked to 32% higher risk of weight gain (BMJ, 2024)

Asana Rebel’s meal plans provide balanced, nutritious recipes designed to complement your workout routine — without calorie counting or restrictive rules.

Step 4: Build Mental Wellness Alongside Physical Fitness

Physical fitness and mental health are deeply connected. A 2024 meta-analysis in JAMA Psychiatry found that regular exercise reduces symptoms of depression by 23% and anxiety by 26%.

Practices that support both body and mind:

• Meditation: Even 10 minutes daily reduces cortisol (the stress hormone) by 14%
• Quality sleep: Aim for 7-9 hours — poor sleep increases hunger hormones by up to 28%
• Stress management: Chronic stress triggers cortisol release, which promotes fat storage around the midsection
• Mindful movement: Yoga-inspired exercises combine physical training with breathwork and mindfulness

This is what sets Asana Rebel apart — it connects body and mind in a single app, combining workouts, meditation, sleep content, and nutrition for a holistic approach to health.

Step 5: Track Progress and Stay Consistent

Consistency is the single biggest predictor of fitness success. According to a study in the European Journal of Social Psychology, it takes an average of 66 days to form a new habit.

Tips for staying on track:

• Track workouts and streaks (visual progress is motivating)
• Start with daily challenges to build momentum
• Find a workout style you genuinely enjoy — you’re 3.5x more likely to stick with exercise you find fun
• Don’t aim for perfection — even 3 workouts per week produces significant health benefits

Frequently Asked Questions

How long does it take to get in shape?

Most people notice visible improvements within 4-6 weeks of consistent exercise (3-5 sessions per week). According to the American College of Sports Medicine, measurable fitness gains in cardiovascular endurance and muscular strength can occur in as little as 6-8 weeks.

Can I get in shape without a gym?

Yes. Bodyweight exercises, yoga-inspired workouts, and home fitness apps like Asana Rebel provide effective workouts without equipment. A 2023 British Journal of Sports Medicine study found that bodyweight training produces comparable strength gains to gym-based resistance training for beginners.

How many minutes of exercise per day do I need?

The WHO recommends at least 150 minutes of moderate-intensity aerobic activity per week — that’s about 22 minutes per day. Even short 10-minute workout sessions provide health benefits when done consistently.

What should I eat to get in shape?

Focus on whole foods: lean proteins, vegetables, fruits, whole grains, and healthy fats. The key is a balanced, sustainable diet rather than restrictive dieting. Studies show that combining regular exercise with balanced nutrition leads to 2-3x better results than either approach alone.

• From losing weight to building strength, high intensity workouts to moving meditations: get in shape your way
• Be your own gym: work out on your lunch breaks, in hotel rooms or late at night
• Eat healthy: variety of healthy and nutritious recipes
• Track your progress with daily challenges
• Make every second count with 5-minute workouts