New year, new you, right? But where to start? How do you even go about building a New Year workout plan?
The new year brings new hopes and goals. Unfortunately, getting started on or back into fitness isn’t always so easy.
But this doesn’t mean that this can’t be the year that you reach your highest health and fitness potential. It just means you will need to make some adjustments to your exercises and workout routines.
You need a New Year workout plan!
Start by crafting a plan you can maintain and stay accountable to all year, not just the first few weeks of the year.
A gym membership is a great way to jump-start a fitness program, but even if you can’t or don’t want to join one, that shouldn’t be an excuse to hold you back from your New Year fitness goals.
It just means making some modifications to your workout plans. Ready to build your at-home New Year workout plan?
Here are 3 of the best fat-burning workouts you can do!
Your At-Home New Year Workout Plan
There are many options for at-home fitness equipment and workout programs that can be done right from the comfort of your home.
Resistance Band Workouts
Resistance bands are one of the best home training tools out there. Not only can you get an awesome full-body strength workout, but you can easily store or travel with bands.
Some guys think that they have to lift heavy weights to gain serious muscle. However, research shows that workouts with resistance bands provide a great training stimulus for muscle activation.
When done correctly, you can gain muscle strength like free weight exercises.
These are some great compound resistance band exercises to get the most out of this piece of home exercise equipment. Compound movements are great for muscle development and allow you to target multiple muscle groups at once.
You can also slow down the movement to feel the muscles under tension while doing these movements.
Squat to Shoulder Press
- Stand on a resistance band with your feet shoulder-width apart.
- Hold a handle in each hand at shoulder height with your palms facing away from you.
- Move your body down into a squat while keeping the handles at your shoulders.
- As you stand back up from the squat, extend your arms to push the handles up into the air above your shoulders.
- Extend your legs at the same rate you extend your arms.
- Lower your arms back down to your shoulders.
- Repeat 8-10 reps for a total of three sets.
Lateral Walks with Resistance Bands
- Start in a squat position with a looped resistance band around your thighs, just above your knees.
- If you have to come up slightly to a half squat, that is fine, too.
- Step diagonally and to the right with your right leg while remaining in the squat position.
- Bring your left leg next to your right leg, then step diagonally to the left with your left leg.
- Take 8–10 steps forward, alternating left and right, then turn around and walk back to where you started.
- Repeat this for a total of three sets.
Supermans with Band Pulls
- Lay on your stomach with your arms extended straight in front of you, holding a resistance band stretched between both hands.
- Squeeze your glutes and lower back to raise your arms and chest off the floor.
- Mimic a pull-up motion by squeezing your shoulder blades together to pull the resistance band back over your head.
- Extend your arms out again to complete one rep.
- Aim for three sets of 8-10 reps.
Standing Bent Over Rows to Bicep Curls
- Stand with both feet on a resistance band, about hip-width apart.
- Hold one end in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back flat, arms straight, and hands under your shoulders.
- Bend your elbows to pull the band toward your chest, keeping your elbows close to your body.
- Then, straighten your arms and lower back down.
- Next, stand up straight and curl the bands up while keeping your elbows close to your sides.
- Pause at the top, then slowly lower back down.
- That is one rep.
- Complete three sets of 10-12 reps.
Push-Up to Front Arm Raise
- Loop a resistance band around the soles of your feet and hold the handles in each hand while in a push-up position.
- Bend your elbows to lower down into a push-up.
- Push your arms back up, and at the top of the push-up, raise your right arm until it is parallel to the floor.
- You will have to shift your weight to the left slightly; however, try to keep your back as straight as possible.
- Lower your arm back down to the floor and perform another push-up.
- Once at the top, raise your left arm into the air and lower back down.
- Continue the push-ups and alternating arm raises until you complete 5-6 on each side.
This full-body, at-home resistance band workout will help you stay toned and lose weight!
Dumbbells
Dumbbells are another great piece of equipment you can keep at home. You can use a lighter weight to up the intensity and even incorporate high-intensity intervals. Or, you can use a heavier weight and incorporate supersets to get the most bang for your buck.
There are some great dumbbells out there that allow you to easily adjust the weight all the way up to 50 pounds or more for each dumbbell, which is helpful if you are switching between multiple different exercises.
Here are some sample dumbbell exercises targeting all your major muscle groups.
Dumbbell Pullover
- Lie on your back and hold a dumbbell over your chest by its ends with both hands.
- Then, reach the dumbbell backward over your head with your elbows bent slightly.
- Continue until you feel a slight stretch in your lats, then bring the dumbbell back over your chest to complete one rep.
- Continue for 8-10 reps.
Lateral Lunge
- Stand with your feet shoulder-width apart while holding a dumbbell in each hand.
- Step laterally to the left with your left leg and bend down into a lunge.
- Drive through your left foot to return to the top.
- Repeat for 8-10 reps on the left, then switch sides and repeat this on the right.
Floor Press
- Lie on the floor or a mat while holding a dumbbell in each hand with your arms extended over your chest in a bench press position.
- Lower your elbows to the floor with your arms at about a 45-degree angle to your chest.
- Once your elbows touch the floor, extend your arms back up to complete one rep.
- Repeat for 8-10 reps.
Arnold Press
- Start in a standing position with your feet about shoulder-width apart.
- Hold a pair of dumbbells in front of your forehead with your elbows at 90 degrees and your palms facing toward your body.
- Then, open up your arms so that your elbows remain at 90 degrees, but your hands are facing out.
- Next, press the dumbbells up towards the ceiling.
- Now reverse the move by lowering your elbows back down to 90 degrees, then turning your arms so that your palms are again facing your forehead.
- That is one rep.
- Repeat for 6-8 reps.
Hammer Curls
- Stand with your feet shoulder-width apart with a dumbbell in each hand and your arms by your sides.
- Your palms should be facing toward your body.
- Maintain this neutral grip as you curl the weights up.
- Pause at the top, squeeze your biceps, and slowly lower back down.
- Repeat for 8-10 reps.
This full-body workout with only dumbbells will train your entire body in under 30 minutes!
Commit to Regular Exercise and Maintain Motivation
In order to see the benefits of this New Year workout plan, you need to commit to working out at least twice a week, and even three times if you have the time.
Before you know it, you will start noticing strength gains and a great-looking physique. Not to mention a myriad of health benefits, from a decreased risk of chronic diseases, such as diabetes, to weight loss and improved body composition.
To keep yourself motivated in the new year, start by setting a baseline. Take before pictures and write down key measurements, like weight and body fat percentage, prior to setting your fitness goals.
This will help give you an attainable goal to shoot for instead of just arbitrarily working out without a clear aim.
As the year moves forward, there will certainly be challenges along the way. But by setting attainable fitness goals, you will be able to take on anything while also maintaining a happy and healthy lifestyle!
Here’s a FREE Meal Plan & Workout For Busy Men 40+
We’ll show you exactly what to eat & how to exercise to reignite your metabolism in your 40’s, 50’s & 60’s.
This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts
GET STARTED TODAY ON FF30X
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on building a New Year workout plan.
