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      Start The Year Right With This Do-Anywhere New Year’s Day Workout

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      Happy New Year! Whether or not fitness made it onto your New Year’s resolution list for 2023, starting your year with a workout is setting yourself up for success. Why? Because you’ll feel like you accomplished something, which will make you feel good about yourself. And when your confidence is high, so is your productivity. So you’ll start the year kicking ass and taking names with this New Year’s Day workout.
      Plus, if last night got a little too festive, know this: Moving your body stimulates your metabolism and lymph system, helping your body metabolise toxins more quickly. Your head will thank you – just be sure to drink plenty of water.
      The New Year’s Day Workout
      Still on holiday with no access to a gym? Or just no inclination to leave the house? This full-body workout by trainer and strength and conditioning specialist Ros Flint requires no equipment and very little space.
      READ MORE: This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles
      How It Works
      The workout is divided into two circuits. Starting with Circuit 1, do the moves in order, for the number of reps shown, with as little rest as possible between moves. Once you’ve completed all moves, rest for a full minute, then start again. Do the circuit three times total. Once you’ve done Circuit 1 three times, rest for a minute, then repeat the same pattern with Circuit 2.
      New Year’s Day Workout Circuit 1
      Air Squats | REPS: 15
      Stand tall, feet about shoulder width apart. Sit your hips back to lower into a squat, then squeeze your bum to return to start. That’s one rep.

      READ MORE: Exactly How To Train Like Kim Engelbrecht
      Hip Thrusts | REPS: 20
      Lie on your back, knees bent, feet about hip width apart, arms at your sides. Squeeze your bum to raise your hips until your body forms a straight line to your knees, then lower until your bum is just off the floor. That’s one rep.

      Plank In and Out |REPS: 12
      Get in high plank (top of a push-up position) with tummy tight and hands in line with shoulders. Jump your feet in towards your chest and back out again. That’s one rep.

      Skater Jumps |REPS: 20
      Stand with feet apart, knees slightly bent and tummy tight. Jump to the side, landing softly with one leg crossed in front of the other and reach down to your front foot with the opposite hand. That’s one rep. Immediately jump sideways in the other direction. Continue alternating.

      READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over
      New Year’s Day Workout Circuit 2
      Shoulder Taps | REPS: 30
      Get in high plank, tummy tight, hands in line with shoulders. Without letting your hips sway, touch your one hand to your opposite shoulder, then return to start. That’s one rep. Repeat with the opposite hand to opposite shoulder. Continue alternating.

      Tap Push ups | REPS: 10
      Start at the top of a push-up position. Lower your body all the way to the floor. Tap your hands forward, extending your arms fully. Then place your hands back under your shoulders and push back up to start. That’s one rep.

      Toe Reaches | REPS: 20
      Lie on your back, legs extended straight up, 90 degrees to the floor, tummy tight and lower back flat against the floor. Using your abs, NOT pulling with your neck, peel your shoulders off the ground and reach up to touch your fingers to your toes. Slowly lower back to start. That’s one rep.

      In and Out Squat Jumps | REPS: 15
      Start in a wide squat, legs about a metre apart, thighs parallel to the floor, chest up, bum and tummy tight. From here, jump up and land back in a squat, but with legs close together. Jump back to start. That’s one rep. Continue jumping your legs in and out quickly, landing in a squat each time.

      This workout is extracted from Ros’s brand new body-transformation e-book. To buy the book and get the full programme, contact her on Instagram. More

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      This 12-Minute Workout Is All You Need To Burn Fat — Yes, Really

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      If your life is an endless juggling act of work, kids, chores and social commitments (jokes, who has time for those?) the idea of trying to squeeze in a fitness habit may seem impossible.
      But what do we say to the crazy schedule that tries to rob us of our gains? “Not today!” This workout is from trainer Krista Stryker, mastermind of 12 Minute Athlete workouts. Her workouts use zero equipment aside from your own body weight and a timer, which you can get from your phone.
      This 12 Minute Athlete workout takes almost no time at all, but will still score you all the fat-burning, muscle-sculpting results you’re after.
      How it works
      The catch? You have to work your butt off. “In order to get the maximum benefits of HIIT (high-intensity interval training), you really do have to work really hard – up to 80-90% of your maximum capacity. You should basically feel like you’re sprinting during each work period and aim to go as fast as you can while keeping good form,” says Stryker. “HIIT workouts should be pretty intense, and if you’re working out for much more than 15 or 20 minutes at a time, you’re most likely doing a moderate intensity workout, not a high intensity one,” she says.
      READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
      Got it? Here’s your workout…
      You’ll need: A timer
      Do the following exercises in order. Perform as many reps as you can with good form in 30 seconds, then rest for 10 seconds before moving on to the next exercise. Do three rounds total, never resting longer than 10 seconds. If you’re relatively new to HIIT workouts, do this routine no more than two or three days a week, but do light activity like walking on the other days.
      More advanced? You can do the workout four or five days a week – but be sure to take one full rest day. For best results, Krista recommends you supplement your workouts with moving more in everyday life – take the stairs, go for a walk at lunchtime or catch up with friends over a hike rather than lunch.
      READ MORE: I Tried The Planet Fitness FitBuddy App – Here’s What I Think
      Make it work for you
      Working out at super high intensity isn’t a good idea for beginners. If you’re just starting out, get used to moving first, says Krista. For six months, aim to walk every day or cycle a few days a week before you dial it up. Similarly, if you’re susceptible to joint injuries – or are currently injured – you’re better off swapping all the jumping for lower impact moves.
      You can also tailor any move to suit your fitness level. Can’t do a push-up? Make it easier by placing your hands on a higher surface like a chair or counter top. Body weight push-ups way too easy? Add a band to increase resistance or get plyometric with clapping or even superman push-ups. Need motivation to push harder? Count your reps during each interval and write them down. Next time you do the workout, try to beat your previous reps.
      READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF
      Your moves
      1/ Burpee tuck jumps
      From standing, squat down and jump your feet back into the top of a push-up. Do one push-up. Immediately jump your feet back towards your hands, then jump straight up as you tuck your knees towards your chest. That’s one rep.
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      2/ Push-up plank jumps
      Start in the top of a push-up position with your shoulders directly over your hands. Push through your shoulders as you tighten your abs, glutes and quads. Lower your chest towards the floor. You should aim to touch or almost touch your chest to the floor while keeping your gaze slightly in front of your hands. Push yourself back up to start, then immediately jump your feet forward towards your hands while keeping your core tight. Jump your feet back to start. That’s one rep.
      Too hard? Place your hands on an elevated surface such as a countertop or bench. The higher the surface, the easier the exercise will be.
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      READ MORE: This 15-Minute Skipping Rope Workout Will Transform Your Arms And Abs
      3/ Snowboarder jumps
      Start in a squat position with one hand reaching towards the floor. Jump up as high as you can, rotating 180 degrees midair. Land back in a squat position, reaching towards the floor with the opposite hand. That’s one rep. Alternate directions on each rep.
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      4/ Pike jumps
      Start in a piked position with your hands on the floor in front of you about shoulder-width apart. Jump your feet up as far as possible and land on one side. Trying not to pause, immediately jump to other side. Continue alternating.
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      5/ Side lunges
      Stand straight with your legs wider than hip-width apart. Bend one knee and lower down as far as you can to one side while keeping the other leg straight to the side. Return to start and repeat on the other side. Continue alternating.
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      6/ Split leg V-up combo
      Lie on your back with your arms straight above your head and your legs straight. Pull your belly button towards the floor, then raise your right leg as you reach both arms towards your right foot at the same time. Lower back down, then repeat on the left side. Next, raise both legs up at once as you reach your hands towards your toes. That’s one rep.
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      Want more 12 Minute Athlete workouts? Krista’s 12 Minute Athlete app is free for download, then choose which workouts you’d like to purchase, from R15 each. You can also download the 12-Minute Athlete Timer app, totally free.

      READ MORE ON: 15 Minute Workouts Bodyweight Workouts Fat Burning Workouts Fitness HIIT Workouts More