Hopping into the "New Year, New Me" bandwagon and promising to get fit or eat better may sound like a cliche–especially if you've done it before. If you feel disappointed about how you handled your past New Year's resolutions, don't fret. Researchers from the University of Scranton say less than 8% of Americans follow through on all their New Year's resolutions. But don’t get discouraged, here’s some easy-to-start, quick workout routines that only take a few minutes daily.
Got a Gym Membership; Now What?
Why can't most Americans follow through on their fitness resolutions past February? We believe that the explanation boils down to two principal reasons: a lack of a definite plan or realistic goals and anticipating failure right from the start.
You need a clear, realistic workout plan beyond just signing up for a gym membership. Read on to learn how setting aside twenty minutes each day, with a detailed breakdown of the various workouts you can incorporate, can help you achieve your fitness resolution.
20-Minute Daily Workout Plan
Most people often claim busy schedules as the primary reason they fail to exercise. Luckily, you need just twenty minutes every day to get fit. You can incorporate a balanced workout regimen combining aerobic exercises, interval training, and HIITs over the week.
You can organize the workouts to meet your fitness targets. If you wish to improve your core strength, you can incorporate more exercises into your daily plan as well. If you are unsure of what to follow, consider this generic weekly schedule (feel free to adjust as you see fit, this schedule is meant as a guide that includes the basic areas of focus):
- Sunday: Upper Body
- Monday: Core
- Tuesday: Lower Body
- Wednesday: Light Cardio
- Thursday: Upper Body
- Friday: Lower Body
- Saturday: Rest day
You can concentrate on the target muscles by performing more exercises than the day's target. A rest day is critical to helping your recovery and preventing injuries. You may require more recovery days if you perform vigorous cardio or HIIT exercises.
Remember to perform a routine warm-up as you begin and warm down after your exercises. 30-seconds of jumping jacks or knee-high marching can help raise your core temperature.
Before you begin - always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription that’s right for you.
Dynamic Workouts One: Upper Body
You can break the workouts into three five-minute exercise sessions with a minute or two breaks to catch your break and sip your drink. Set a timer for five minutes and do as much as you can:
- 10 pushups
- 15 wall-tricep pushes
- 10 plank should taps
- 10 dog push-ups
- 10 bicycle crunches
- 20-second plank
Dynamic Workouts Two: Lower Body
You can complete each exercise in a minute. Set a timer for every four minutes for each round:
- 45-seconds wall-sit
- 45-seconds alternating lunges
- 45-seconds glute bridge
- 45-seconds step-ups
You can use the final 15 seconds of the exercise to catch a break. You can repeat the set four times to hit your day's target.
Dynamic Workouts Three: Light Cardio
You can complete each of the workouts in as many rounds as possible. You can pick your rest intervals.
- 50 jumping jacks
- 30 squats
- 50 Russian twists
- 30 Jump Lunges
- 30 Burpees
- 30-second squat and punches
Dynamic Workouts Four: Core
You can put in ten reps each for abs and core workouts. Take necessary breaks to catch a breath.
- Spiderman planks
- Plank leg raises
- Mountain climber
- Double crunches
- Leg raises
- Slow kicks
If you don't know how to perform any of these exercises, youtube is a great resource for guidance. Simply go to youtube.com and search for the specific example of any exercise listed. Ensure the example is thorough, doing a workout incorrectly can lead to unnecessary injury.
Sticking To Your Fitness Resolution
Here are some fitness hacks to remain consistent past the "New Year Honeymoon" stage.
- Set small, attainable, and actionable fitness goals every week to keep you motivated
- Journal your progress after every week, noticing any missed sessions
- Find an accountability partner, whether a trainer, a friend, or your spouse
- Build gradually on the difficulty of the workouts by increasing the number of reps or exercises
- Set up your workout environment for success by including the necessary equipment, exercise gear, and playlist
- Choose a time and location based on what works for you
Diet Is A Critical Part Of The Plan
Balancing your nutrients is essential to attaining your fitness goals. Besides injuries, poor dietary habits are the most common culprits for derailing New Year's fitness plans. You need to find the right combination of protein, fat, and carb intake for optimal results. Hydration is also essential. A food and hydration diary can help keep track of what you consume.
Working Out In The New Year
Adopting a simple workout plan is the first step toward a healthy lifestyle. If you haven't worked out long, it may be prudent to consult a personal trainer to help you get back in shape.