Tips on how to make progress towards fitness goals in a healthy and effective way:

Set clear fitness goals: Identify your fitness goals and make them specific, measurable, and realistic. Write them down and track your progress.
Prioritize strength training: Incorporate strength training exercises into your workout routine, as they help build muscle mass and increase metabolism, resulting in more calories burned throughout the day.
Combine cardio and HIIT: Cardiovascular exercise and High-Intensity Interval Training (HIIT) are effective ways to burn calories and improve overall fitness. Incorporate both into your routine for maximum results.
Focus on nutrition: Nutrition plays a crucial role in getting in shape. Focus on consuming a well-balanced diet that includes lean protein, complex carbohydrates, healthy fats, and plenty of fruits and vegetables.
Stay hydrated: Drinking enough water is important for overall health and can also aid in weight loss and muscle recovery.
Get enough rest: Rest and recovery are essential for getting in shape. Aim for at least 7-8 hours of quality sleep per night and allow your body time to recover between workouts.
Stay consistent: Consistency is key when it comes to getting in shape. Aim to exercise regularly and stick to a healthy eating plan.

Remember, getting in shape is a journey, not a destination. Focus on making lifestyle changes that are sustainable in the long term, and be patient with yourself. With time, effort, and consistency, you will see results.