Try This New Year’s Workout

Getting back into training in the New Year, your focus will be on weight loss after a lot of indulgence. For the first week back should aim at training all major muscle groups without too much isolation exercises at that will tend to cause soreness for longer. Try and stick to circuits, HIIT and CrossFit where possible as this will really help you ease back into training and accelerate the fat burning process.

You will be doing every exercise twice but only once through which is one round and with minimal rest. You can have a short rest at the end of the first round. After a rest of around 2 minutes max you will do them all again for one more round.

For a warm-up, grab a skipping rope and go for 2-3 minutes to get your heart pumping and your body ready for the workout.

1. Jump Lunges

Going for 30 seconds.

How to do it: Start with your feet together. Jump and come into a lunge with your left leg forward (knee shouldn’t extend past your toes). Push off simultaneously with both feet, switching positions and bringing your right leg in front.

2. Eccentric Lunges

Going for 30 seconds on each leg.

How to do it: Start with your feet together. Step forward into a lunge and lower slowly for five seconds. Push through front heel to return to stand; repeat.

3. Mountain Climbers

Going for 30 seconds.

How to do it: Adopting a push-up position, jump to bring one knee to your chest, alternating between your left and right leg.

4. Explosive Push-Up

Going for 30 seconds.

Do it: Adopt a push-up position. Engaging your core, bend your elbows, and lower your body until your chest nearly touches the floor. Then press yourself up so forcefully that your hands leave the ground. Land back in start for one rep.

5. Eccentric Push-Up

Going for 30 seconds.

How to do it: Adopt a push-up position. Engaging your core, bend your elbows, and lower your body until your chest nearly touches the floor, lowering down for a total of five counts. Press yourself up back to start for one rep.

6. High Knees

Going for 1 minute,

How to do it: Stand with feet shoulder-width apart, then bring one knee up so thigh is parallel to the ground. Repeat with the other knee, hopping quickly between the two.

7. Sprinter Sit-Ups

Going for 1 minute.

How to do it: Lie on your back with your arms at your sides and legs extended. Sit up with an explosive movement, simultaneously bringing the right knee to your chest and swinging the left arm forward as if running. Fully extend the right leg and return the left arm to the starting position. Repeat on other side.

8. Side Plank

Going for 30 seconds on each side.

Do it: Lie on your left side with legs stacked and extended, and left arm supporting. Engage core to lift into a plank on your left arm with right arm raised above you, forming a T.

9. High Knees

Going for 1 minute.

How to do it: Jog on the spot at a steady pace and raise your knee as high as you can when swapping legs.

10. Side Lunge with Knee Drive

Going for 30 seconds on each side.

How to do it: Start with your feet together. Come into a low side lunge with right leg extended to one side and left knee bent on other side. Now, push off and balance on your standing leg, driving left knee toward chest. Do for 30 seconds; repeat on opposite side.

11. Side Shuffle to Get Up

Going for 90 seconds alternating sides.

How to do it: Start with feet at shoulder-width distance in quarter squat. Shuffle to right two steps, then drop down into a modified burpee (without the push-up). Jump feet back up outside hands, and repeat—first shuffling to the left before dropping down. Continue for 90 seconds.