If you took a break from fitness [1] over the holidays, good for you. Working out is great, but so is relaxing, eating cookies, and spending time with friends and family. You'll come back to your workouts feeling refreshed and ready to crush the new year!
When it is time to hit the gym again, we have some advice: don't go for your hardest workouts right away. "It's better to ease in and ramp up" over time, said Lauren Saint-Louis, a Tier 3+ personal trainer at Equinox Bryant Park [2] in New York City. Don't pressure yourself to lift your max weight, run your fastest mile, or even work out every single day during that first week back. You'll be more motivated [3] and stay more consistent if you go for less intense, less frequent workouts and gradually work your way back up, Lauren said. "By committing to a little less at first, you'll accomplish a lot more over time," she told POPSUGAR.
It also helps to have a plan in place. That's where we come in! We organised the following get-back-into-fitness workout plan in a strength-strength-cardio-rest format, which Lauren recommended. "This setup allows for just enough recovery, yet not too much where you miss the window of opportunity to challenge yourself and build momentum and progress," she explained.
We recommended one workout for each day of the week, and sometimes two you can choose between, depending on whether you have access to gym equipment or dumbbells. Whatever workouts you go with, staying positive and patient with yourself is key. When you're easing back into your workout schedule, Lauren said, "The only expectation to set for yourself is to show up each and every time."
Day 1: Lower-Body Strength
This muscle-building bodyweight leg and glute workout [4] is ideal for your first workout back. Once you get the hang of each move, check out the advanced options to up the intensity and continue challenging your muscles.
Day 2: Upper-Body Strength
Grab a pair of dumbbells and get ready for this upper-body gym workout [5], which works your arms, shoulders, and back in just six moves. (Here's a guide on choosing the right weights [6].)
Day 3: Low-Impact Cardio
This 20-minute low-impact cardio workout is ideal for small spaces and apartments — no jumping required! You'll work up a sweat and rev your heart rate while taking it easy on your joints.
Day 4: Restorative Yoga Flow
After three hard workouts, you've earned a break. This restorative yoga flow [7] will hit the spot, releasing your tight hips, hamstrings, and lower back.
Day 5: Full-Body Strength
For day five, you have two full-body strength options: a 15-minute bodyweight sculpting session [8] or a challenging beginner's dumbbell workout [9]. Choose whichever one feels right today; you'll be working up a total-body burn either way!
Day 6: Beginner Cardio Workout or Treadmill Session
Want to pour some serious sweat right at home? Hit play on this 15-minute beginner cardio workout video [10]. If you're heading to the gym, this 20-minute treadmill walking workout [11] will get your heart pumping.
Day 7: Rest Day Stretching Routine
On day seven, it's time to relax and reset. You made it through a full week of workouts, so this 15 to 20 minute full-body stretching sequence [12] is just what the doctor ordered to loosen up your body and relax your mind.
Want even more? Now that you're back in the swing of things, keep building muscle and getting fit with this four-week strength-training plan [13].