There’s nothing more invigorating than that New Year's energy. It’s a palpable electricity in the air that makes you want to reboot everything—your diet, your workout routine, your career. And it’s all going to be ah-mazing.
That unbridled excitement feels great—but, well, it’s hard to maintain in the long run. Whether it’s due to overambitious goals or time-consuming plans, finding yourself in a mid-January rut is all too common.
For me, too: I’m the fitness director of Women’s Health, and the author of a book called The Fitness Fix. But just because I live and breathe this stuff doesn’t mean I don’t burn out or fall off the wagon from time to time.
That's why Women's Health created a different kind of challenge—a 30-day fitness challenge that's totally customisable, depending on your needs.
RELATED: The WH 30 Day Push Up Challenge
Whether you've never walked into a weight room before, took a holiday hiatus, or just want to elevate your workouts, this 30-day plan will deliver. You'll build muscle, burn calories, and blast fat no matter your fitness level—and won't feel burned out when your 30 days are done.
Use this calendar to keep track of which workouts to tackle day-to-day. Each week, focus on a new mini-goal. Week one, you'll focus on your form. During week two, try to increase your rep count. For week three, aim to try a new cross-training routine. Challenge yourself to an extra round of each workout during week four. Then, week five, just aim to finish strong:
And find links to each workout routine below:
Monday: LOWER-BODY WORKOUT
Tuesday: UPPER-BODY WORKOUT
Thursday: TOTAL-BODY WORKOUT
Friday: ABS WORKOUT
Make It Work...For You
As promised, this plan is flexible. Just make a few tiny tweaks to your routine:
- Adjust the timing as needed. Coming back from an injury or extended time off? Super-strapped for time? Do the circuit one time through instead of three. Or maybe you’re already in great shape and looking for more of a push? Perform up to five rounds for a killer 30-minute workout.
- Pick the right weights. Start with five-pound dumbbells for upper body, and 10 pounds for the other workouts. Adjust the weights based on how you feel that day, rather than what you used the last time. Go a little heavier if you’re feeling strong, or a little lighter if you’re feeling beat. That simple day-to-day adjustment will help you avoid over- or under-training.
- Keep tabs on how many reps you do. I like to just pop them into a note on my phone. It’s one of the best ways to see progress week over week: As you get fitter and stronger, you’ll be able to bang out more, especially in the final round as you start to feel sluggish.
This article originally appeared on Women's Health US.