A New Years’ Workout Plan You Can Stick to

A New Years’ Workout Plan You Can Stick to

Don’t get caught in the post-resolution fallback. Stick with them using our plan.

You hear it all the time, “New Year, New You.” Do yourself a favour this year: follow through. Kick the empty promises and make a realistic workout resolution. Here’s how:

How To Continue Your Fitness Resolution This New Year

#1 Find Time for Cardio:

You don’t have to go on a run every day (unless you want to). Try to find time to get 30 minutes of cardio in at least three times a week. This can be running, walking, hiking or swimming. The important thing is to work at a comfortable pace. If you’re not a runner, don’t take up running five miles a day out of the blue. You know your body, so do what makes sense.

#2 Build your strength:

No heavy lifting here, just simple exercises that will help tone and build muscle. Invest in 5 or 8 lb. weights. If you can handle more, go right ahead. Pick one day a week to focus on abs and legs. Then on a different day, focus on your arms.

Some ideas for exercises:


  • 3 sets of 10 reps of crunches and bicycle crunches.
  • 3 sets of 30-second planks
  • 3 sets of 30-second side planks (30-seconds on each side)


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  • Walking lunges, 10 reps for each leg
  • Wall squat (hold for as long as you can, shoot for at least 30 seconds)
  • Calf raises – 30 raises on both, 15 on each individually
  • Repeat the circuit two more times


  • 3 sets of 10 reps of bicep curls
  • 3 sets of 10 reps of tricep kickbacks
  • 3 sets of 10 reps of shoulder presses

#3 Make your plan visible:

Write your weekly plan on a calendar that you will see every day. If you see you have to exercise, you are more likely to do it. Cross off the days as you go to recognize your accomplishments.

#4 Give yourself time to rest:

Have at least one day of rest each week. Taking off on a Saturday or Sunday will give your body time to recover. Your body needs that time, especially when you are just starting a new exercise plan.

#5 Most importantly. Don’t give up!

10 ways to continue your new year's resolutions here at Reward Me.

Also, explore fun ways to keep your family healthy with these wellness tips by Reward Me.

Check out helpful daily health tips at Reward Me and stay fit every day.

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