Most people end up failing their new year’s fitness resolutions because they tend to set unrealistic goals and go all-in the first week or two. They end up frustrated and quit before February even arrives.
If you want to get fit in 2020, you just need to stick to simple routines and remain consistent, until you’re ready to progress. In this article, I’ll be sharing some simple workout routines so that you can start feeling great about yourself (and look good!).
If you’re a complete beginner, you shouldn’t run more than three times a week. Aim for 20-30 mins a session. Running is great because it helps your brain release endorphins which are natural mood enhancers.
Science has shown that running has a lot of health benefits. From improving your cardiovascular system to reducing the chances of osteoarthritis, running can take your fitness to a whole new level. Additionally, running works on your core (your abs and lower back muscles) which are important for keeping your posture upright and strong.
If the weather isn’t welcoming, you can always hop on a treadmill. Not all running shoes are alike, so you should take a look at the top running shoes for the treadmill.
Body Weight Squats
You can do these on their own, or right after your runs. Squats are a great lower body muscle builder that specifically targets your quadriceps (the front of your thighs) and glutes (butt). Your hamstrings will get some work done too.
If you’re a beginner, I suggest you start with 3 sets of 10 reps after your runs. Make sure your squat form is perfect! Your thighs should be at least parallel to the ground, if not slightly lower. If you notice that the sessions are getting easier, you may incorporate squat holds and squat jumps to really feel the quads burn.
Push-ups are one of the most versatile upper-body builders out there. Push-ups primarily work on your chest, but your shoulders and triceps are going to get some good growth out of them too if you increase the intensity every week! If you can’t do a perfect push-up yet, you can start with the knee assisted push-ups.
Start with 3 sets of 8 reps every session, twice a week. Once you get stronger, you can change the push-up variations and increase the sets and reps. Again, you can also incorporate it after your runs!
Pullups work the muscles of your back (primarily: latissimus dorsi) as well as your biceps. With proper pull-up form, you’ll naturally improve your posture over time too, making you look tall and confident. Pull-ups can be very challenging for a beginner, especially if you’re overweight.
If you have access to a gym, you can work on the lat pulldown machine. If not, you can invest in a resistance band and perform band-assisted pull-ups. Some people also use weighted vests. I would start with 3 sets of 5-8 reps, depending on your starting strength. If you can do more, go ahead!
Try these twice a week, and progressively increase the reps.