Published on 1/4/2021, Updated on 12/29/2021
So, you’ve decided to make some changes this year and are looking for a New Year Fitness Challenge to kick off your year? Start off right with New Year Fitness Challenges to help you stay motivated in 2022.
Below, you’ll find 3 different challenges to help you make your New Year’s resolutions happen. Whether you’re aiming to lose weight, gain muscle, or just get moving, I’ve included everything you need to help you crush the 2022 New Year from day 1! Including a breakdown of each workout program, an example workout schedule, and links to all the workouts you’ll need.
Get Started with a New Year's Fitness Challenge
As with any good workout challenge, remember it’s important to emphasize a well-rounded, healthy lifestyle. Eating a whole foods diet, staying hydrated, and getting quality sleep will all factor into the results you see from your new routine.
As far as the workouts, be sure to check the notes on needed workout equipment so you’re prepared and ready to go at the start of each workout included in your challenge. If you don’t have the equipment listed, don’t worry, I’ve been sure to include alternative options for those of you stuck at home with limited options. So, equipment or not you can still reach your goals.
New Year Challenge #1: Get Moving
Get Moving Breakdown
If just getting yourself moving in 2021 was a challenge for you, this plan is a great place to start in 2022. The ‘Get Moving’ challenge is designed to help you add more movement to your day. I know how hard it can be to snap yourself out of a sedentary habit, and that’s why with this challenge, I wanted to aim for something simple, that wouldn’t require a huge time investment or any equipment.
In this plan, you will find workouts 30 minutes and less that you can add to your day as you find the time. Some will require a little more energy, while others will just be a relaxing time to stretch, which we all need in our lives.
I encourage you to use this workout challenge as a suggestion. At the end of the day, it’s up to you on any given day to listen to your body, cue into your stress levels, and decide what you need. As your guide, I’m here to tell you - even if you aren’t in the mood to exercise - some light form of movement is usually always a good idea, even when you’re stressed.
Get Moving Example Schedule
Below, you’ll find four weeks of workouts designed for you to get moving, increase your fitness, as well as your flexibility and mobility. Once again, this schedule is just a suggestion, the goal is to just get moving, so do what you can, and adjust it as needed.
Equipment Needed: Yoga Mat (optional)
Week One
| Monday | 5 Min Mobility Routine |
| Tuesday | Low Impact Lower Body Workout |
| Wednesday | Rest |
| Thursday | 5 Min Tabata Core Workout |
| Friday | 5 Min Exercises & Stretches to Improve Posture |
| Saturday | 20 Minute No Repeat Bodyweight HIIT |
| Sunday | Rest |
Week Two
| Monday | 15 Minute Mobility Routine |
| Tuesday | 15 Min Upper Body & Core |
| Wednesday | Rest |
| Thursday | 12 Minute Lower Body Tone |
| Friday | 5 Min Exercises & Stretches to Improve Posture |
| Saturday | Low Impact Full Body EMOM Workout |
| Sunday | Rest |
Week Three
| Monday | 5 Min Exercises & Stretches to Improve Posture |
| Tuesday | 25 Minute Core & Cardio |
| Wednesday | Rest |
| Thursday | 10 Minute Study Break Workout |
| Friday | 10 Min HIIT Ab Finisher |
| Saturday | 20-Min Lower Body Workout |
| Sunday | Rest |
Week Four
| Monday | 10-Min Mobility Break Workout |
| Tuesday | 30-Min Full Body EMOM Workout |
| Wednesday | Rest |
| Thursday | 5 Min Abs & Obliques Workout |
| Friday | 15 Minute Mobility Routine |
| Saturday | 15 Min Lower Body Workout |
| Sunday | Rest |
You may move around the schedule of days in the week to meet your needs; however, please keep in mind a minimum of 1 day of rest should be taken between all strength training sessions working the same muscle groups to give your body adequate recovery and rest.
New Year Challenge #2: Lose Weight
Lose Weight Breakdown
If you’re excited to lose weight in 2022, this challenge would be a great place to get started towards that goal. When it comes to weight loss, three elements of fitness will play a large role in the success of your plan - cardiovascular exercise for burning calories and aerobic conditioning, strength training for toning and increase in lean muscle mass, and flexibility training for longevity.
In this plan, you’ll find workouts 30 minutes and less that you can add to your day as you find the time. This plan includes a variety of cardio, strength, and flexibility workouts to set you up for long-term success.
Each cardio workout will vary in fitness equipment and length, but I’ve provided a variety of suggestions below for your use. If you don’t have a cardio machine at home, walking, jogging, or running outside is a simple way to get a great cardio workout with relatively minimal financial investment.
Each full-body strength workout is designed to target as many muscle groups as possible, burning more calories as you work out, and maximizing your time. You’ll find most of the workouts are circuit, or HIIT style workouts designed with minimal rest to maximize your calorie burn while working out.
Finally, the stretching routines included are there for a reason. While I know these are tempting to skip, they really will make a huge difference in your recovery and the longevity of your overall fitness routine.
Don’t forget, when it comes to weight loss, a full-scale approach is best to see the results you’re looking for. A healthy diet, sleep, hydration, managing your stress levels, as well as consistency in your workout schedule will all play into your success. Weight loss also takes time, it typically takes 6-8 focused weeks to start seeing results, and that’s just the start. Stay diligent and be patient.
Lose Weight Example Schedule
I suggest you use this example schedule, along with the wide variety of workouts provided below to build a consistent, regular routine to help you reach your weight loss goals. Remember, weight loss doesn’t happen overnight, it’s a process that occurs by implementing change into your lifestyle. It may take 6-8 weeks or more to start seeing tangible results.
For simplicity, I’ve broken down your example schedule into types of exercise rather than specific workouts. The workouts are included below and available for your selection depending on the equipment you have access to and your preferences. Equipment Needed: Cardio Equipment, Dumbbells (optional), Yoga Mat (optional)
| Example Week | |
| Mon | Cardio & Stretch |
| Tue | Full Body Strength Training |
| Wed | Cardio & Stretch |
| Thur | Full Body Strength Training |
| Fri | Cardio & Stretch |
| Sat | Full Body Strength Training |
| Sun | Rest |
Lose Weight Workouts
Below you’ll find a variety of workouts you can do for cardio, strength training, and stretching. Continue mixing up the workouts you use in your routine to continue building fitness and challenging your body to avoid a plateau.
Cardio Workouts
Check out the full playlist of workouts to choose from for each of the product categories below. If you don’t have one of the listed machines, work with what you have, or head outside for a walk, jog, or run. I recommend starting with beginner workouts and moving on from there when you feel ready.
Full Body Strength Training
Below I’ve included a series of full body workouts - both with dumbbells and without - that you can use to burn calories and build lean muscle tone. Maximize your time with these workouts that include minimal rest, and full body movements!
No Dumbbells
- 20 Minute No Repeat Bodyweight HIIT
- 25 Minute Low Impact Full Body EMOM Workout
- 30-Min Full Body EMOM Workout
- 25 Minute Core & Cardio
Dumbbells
- 15 Minute Full Body Dumbbell HIIT Workout
- 15 Minute Functional Strength Workout
- 15 Minute Full Body Dumbbell HIIT
- 15 Minute Full Body Dumbbell Burner
Stretching & Mobility
Don’t forget to stretch. All of the hard work you’re putting in towards your weight loss efforts will have your body ready for some quality R&R. Give your body what it needs with these stretching and mobility routines designed to provide some relief for tight muscles.
- 5 Min Mobility Routine
- 5 Min Stretching Routine
- 10 Minute Essential Full Body Stretch
- 15 Minute Mobility Routine
- 20 Minute Mobility Routine
NEW YEAR CHALLENGE #3: GAIN MUSCLE
Gain Muscle Breakdown
If your workout program didn’t include some form of strength training this past year, there’s a good chance you experienced a loss of muscle mass, a slower metabolism, and an increase in body fat(1) .
While strength training may not be the major focus of many of the workouts or classes out there, especially while stuck at home; it’s important to remember strength training plays an important role in your overall health, and it can even help to boost your body fat-burning potential.
Along with the benefits of a more lean and toned physique that many find so desirable, those who strength train regularly can expect to feel an improvement in workout performance, more coordination and stability, increased self-esteem, stronger bone density, and enhanced cardiovascular health.
So, if you’re ready to get started, this simple schedule is a realistic way to add strength training into your routine! Just follow along with the example schedule, workouts, and tips below to get started accruing all the wonderful strength training benefits listed above!
Gain Muscle Schedule
For this challenge, your goal is to complete a minimum of 2 strength training sessions per week. These sessions will be full-body strength sessions, designed to target each major muscle group in your body.
When scheduling your sessions, keep in mind you should allow for at least 48 hours of recovery time before you perform your next strength training session. If you are still sore after 48 hours of recovery, it's okay to rest another day to ensure that your muscles have fully recovered from the previous workout.
While 2 days a week may not seem like much, it’s important to slowly build your volume and resistance to allow your body time to adapt and grow stronger. Once your strength and endurance improve, you may choose to add additional exercises or days per week to your workout program.
Gain Muscle Workouts
Below, I’ve included two workout examples. These examples show how you can target most of your major muscle groups in one session, without too many exercises. The workouts below show how you can use a variety of strength equipment to build a strength training workout from home, but machines, dumbbells, kettlebells, resistance bands, or even household items can be subbed in for the exercises below, and to complete an endless array of other exercises. Use what you have at home and make it work!
Workout #1
Sumo Squats - 2 sets of 15 reps
Lunge with Curl- 2 sets of 15 reps
Pushups - 2 sets of 15 reps
Planks - 2 sets of 30 seconds
Workout #2
Deadlift with Row - 2 sets of 15 reps
Push Press - 2 sets of 15 reps
Renegade Row - 2 sets of 15 reps
Gym Ball Crunches - 2 sets of 15 reps
Use these example workouts to get started or choose a few exercises you feel comfortable performing and start adding them to your scheduled workout time. Try completing them before your other sessions like cardio, abs, or flexibility training to ensure that no matter what, you’ll get your strength training in!
Remember, this is just meant to be a starting place. As you get stronger, feel free to add more resistance, change your rep ranges and sets, or perform more challenging exercises to continue making progress.
The next great step would be the full-body strength training routines I’ve listed below with Sunny Trainer James.
Looking for more workouts? Be sure to check out our Strength Training Collection on the Sunny Health & Fitness YouTube Channel for follow-along workouts, and ideas! I hope these workout guides are helpful to you this year as you get started building a healthier lifestyle. Feel free to come back to this guide regularly for tips and tricks, or to pick a new plan to keep challenging and building your fitness routine in new ways throughout 2022!
(1) “Resistance Training is Medicine: Effects of Strength Training on Health”. National Library of Medicine National Center for Biotechnology Information, 2012, https://pubmed.ncbi.nlm.nih.gov/22777332/. Accessed 4 January 2021.
