As 2022 rolls around with our best-laid plans for New Year’s resolutions, you may be wondering about January fitness challenges ideas to keep you inspired. It’s important to remember that having the right intentions isn’t enough. For many of us, it’s essential to have a strategy, so we continue to stay on track.
For example, if one of your resolutions revolves around eating healthier, but you don’t have time to pack a healthy lunch, it is tempting to order something at work. Instead, plan ahead by pre-packing your meals, so you only need to grab them in the morning.
January fitness challenges ideas are a great way to keep inspired and motivated and allow you to get one step closer to your health goals.
January Fitness Challenges Ideas
Challenge yourself to glow up in 2022 with this easy weekly fitness routine. You’ll see results in no time!
Week 1: Work out for at least 35 minutes for strength and cardio. Go for five days and rest for two.
Get your heart rate going with a 20-minute walk outside or on the treadmill. This is a great way to get your cardio going!
Lay down on a comfortable mat and do the following exercises:
- 25 reps of regular crunches on both sides, until you have done a total of 100 crunches
- 10 reps of Superman back extensions
- Three 30-second plank holds
- Three 60-second bridges
- Three rounds of 10 pushups
Week 2: Work out for at least 35 minutes for strength and cardio. Go for five days and rest for two.
Extend your cardio by walking further than you did in week one for 20 minutes. Push yourself to go farther!
Lay down on a comfortable mat and do the same exercises as week 1, but with the addition of the following:
- Three sets of 10-15 dip reps
- Three squat holds for 30-45 seconds each
Week 3: Work out for 70 minutes for strength and cardio. Go for five days and rest for two.
Take it up a notch this week by adding intervals:
- Walk for two minutes at a moderate pace
- Run for one minute
- Walk for two minutes at a moderate pace
- Run for one minute
- Walk for two minutes at a moderate pace
- Run for two minutes
- Walk for 10 minutes
Lay down on a comfortable mat and do the same exercises as week 2. Add three more reps to each activity along with:
- 20 lunges on each leg
Week 4: Work out for at least 70 minutes for strength and cardio. Go for five days and stretch in the remaining two.
- Walk for two minutes at a moderate pace
- Run for one minute
- Walk for two minutes at a moderate pace
- Run for one minute
- Walk for two minutes at a moderate pace
- Run for two minutes
Rest for a minute and repeat for a total of 20 minutes. Try to increase your pace and distance.
Lay down on a comfortable mat and do the same exercises as week 3. Add ten more reps to each activity along with:
- The addition of free weights to lunges
Keep Challenging Yourself!
Slowly changing your daily fitness is an excellent way of ensuring you create healthy new habits that will last. Always drink plenty of water, never overexert yourself, listen to your body, and keep going.
If you haven’t worked out in a while, it’s OK to start slow and slowly keep adding. Being fit also means you are aware of your limits and don’t push yourself through pain. Your fitness plan is unique to your needs, lifestyle, and many other factors.
We have more tips on how to workout in the winter!
