How to Get Fit in 30 Seconds!


Hmmm…is that really possible?! Not really. Everyone is in a rush to get results fast. Hence the plethora of claims for new body “fixes” such as  get flat abs in 3 minutes, or tighten your tush with this one simple exercise. In truth, getting fit in a few minutes isn’t going to happen.  

But you can do something to improve your health in just 30 seconds!

You can slow yourself down, decrease your stress, reduce some anxiety and slow your heart rate…just by taking some nice long slow deep breaths!

How to Improve Your Health in Seconds

  • Inhale through your nose for a count of 7.
  • Pause at the top of the breath for a count of 1.
  • Slowly exhale out through your mouth (as if you were breathing out through a straw) for a count of 8.  
  • Continue this slow steady breathing exercise for 30 seconds.   

Can It Make a Real Difference?

Thirty seconds of movement might not take you all the way but it does make a deposit into your “health bank account.” And just like a regular bank account, small deposits add up over time.

Here at Green Mountain at Fox Run one of our mottos is “Something is better than nothing.” That’s true most of the time. It absolutely does make a difference if you park further from the store, take the stairs, or take a few moments every hour or two to stand up from your desk and walk or stretch. These mini movement extras get deposited into your health account.  

A 10-minute stretching or walking routine every morning adds up to over an hour of moving by the end of the week!


Green Mountain at Fox Run can help. Join us this summer in scenic Vermont to discover just how good physical activity can feel. Our movement professionals are skilled in adapting activities to make them doable for women of all abilities. Contact us to speak with a Program Advisor.

We have found that once our participants begin with a small amount of movement, they start to feel better, and THAT starts to snowball into even more movement.  

I like to call it “The Snowball Effect.”

How Much Exercise is Enough?

The advice over the years has varied wildly. Three times a week, 4 times a week, 5 times a week…30 minutes minimum, 45 minutes minimum, one hour — or it’s not worth it. Yikes, it’s no wonder everyone is confused.

The best advice:  JUST START to move!

Try these movement “snowballs” to get started. Begin with whatever your body can do…30 seconds? Great. 2 minutes? Fabulous. 10 minutes? Awesome.

Experiment to find something you like. The science is clear: if you like it, you’re more likely to do it!  

Disclaimer: Please check with a doctor prior to starting any exercise or movement program

For Walkers:

  1. Interval Walk
    1. Warm up by walking 2-3 minutes at a slow to medium pace.
    2. Speed up to a faster pace for 30 – 60 seconds.
    3. Slow down to a medium-slow pace for 1 minute.
    4. Option: If you can, repeat b and c another 1-3 times.
    5. Cool down with a slow walk and some deep breaths.

For Strength Seekers

    1. Repeat the following exercises for 30 seconds each, resting whenever you need to. Start with one round; as the exercises get easier you can add more.   
  • Sit down and stand up from a chair.
  • Using your right leg, step up and down on a stair.
  • Repeat b using your left leg.
  • Stand facing a wall with your arms extended straight out in front of you touching the wall. Slowly move your feet back a few inches, then lean against the wall. Hold for 30 seconds.
  • OPTION: When you can, repeat a through d 1-3 more times!

For Dancers

  1. Pick a few of your favorite songs and put a spring in your step by dancing like no one is watching! No other directions required. Just smile. 😊

For Stretchers

  1. Take a deep breath and sweep your arms overhead, then sweep them back down as you exhale. Repeat twice. Stretch your chest by placing hands on hips and gently pressing your elbows back. Hold for 30 seconds.
  2. Round your back by placing hands on thighs, like a cat arching its back. Hold for 30 seconds.
  3. Stretch your calves by gently hanging one heel at a time off the end of a stair. Hold for 30 seconds each.
  4. Option: If possible, repeat numbers 2, 3 and 4.
  5. End by repeating number 1.

For Players

  1. Get yourself a hula hoop and learn how to hoop.
  2. Go to a playground and swing and slide.
  3. Try a mini trampoline or jump rope.
  4. Go kayaking or paddleboarding.
  5. Play a game of Twister®.

These quick movement “snowballs” can get you moving and on your way to feeling better fast. The key is to get started.  

Even if you start with just 30 seconds.  

4 responses to “How to Get Fit in 30 Seconds!”

  1. Janel says:

    Thanks for your post today. It’s just what I needed!

    • Anne Poirier, BS, CSCS, CIEC says:

      Thank you Janel…one of the biggest obstacles can be “I dont have enough time”. If we realize that any movement we do does count, it can help motivate us to move…

  2. Mary Schrecker says:

    “Anne-isms” always make my day! Thanks for the great suggestions!!

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About the Author

Anne Poirier, BS, CSCS, CIEC

Former Program Director at Green Mountain | Program Director at Shaping Perspectives - A Woman’s Way to Joy

By sharing experiences and lessons learned through her writing, Anne’s goal is to first, help women finally feel free enough to break away from their dieting chains and learn how to listen and honor their body’s internal cues. Second, to discover and experience more joy in moving their bodies and finally, understand the importance of taking time for themselves. Her philosophy of strengthening the connections among participants’ minds, hearts and bodies fits perfectly with Green Mountain’s philosophy of lasting change through comprehensive, integrative health programming. Anne is the Program Director at Shaping Perspectives - A Woman’s Way to Joy and former Program Director at Green Mountain at Fox Run.

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