Beat the odds of having your New Year’s fitness resolutions dissipate by February with these ready-made workout plans. From a 14-day plank plan to a 4-week HIIT plan and a walking plan for beginners, this top-pinned list contains a plan for everyone — whether you’re a beginner, advanced or in between.
1. THE 14-DAY PLANK PLAN
This plan helps you build a strong core using the ultimate ab exercise, to which we’ve added variations that target different core muscles. We’ll show you plank variations to take your training to the next level with this easy-to-follow plan.
2. CAN’T SQUAT OR LUNGE DUE TO BAD KNEES? THIS WORKOUT IS FOR YOU
Whether because of injury, disease (arthritis) or age, almost everyone has experienced knee pain in some form or another. This video features exercises you can to do strengthen your glutes (bum) without performing a single squat or lunge.
3. THE 4-WEEK HIIT PLAN FOR BEGINNERS
This HIIT plan is designed to introduce you to interval training and ease into it safely — gradually building up your threshold and ability to handle more intensity over time.
4. THE 31-DAY SQUAT, LUNGE AND PUSHUP PLAN
A classic for a reason, this simple, effective 31-day program features three basic exercises: the squat, the lunge and the pushup and targets your entire body without any equipment beyond your bodyweight.
5. THE 30-DAY STRONGER KNEES CHALLENGE
This challenge helps you build the lower-body strength you need to lessen knee pain. The moves blast your lower body with squats, deadlifts and lunges — exercises which improve the health of your knees and reduce knee pain.
6. 20-MINUTE FULL BODY CHAIR WORKOUT
Using moves designed to improve your posture, core strength and functional flexibility, this no-impact workout offers an effective way to exercise, even at the office in your desk chair.
7. 4-WEEK WALKING PLAN FOR BEGINNERS
In one short month, you will be a better version of yourself. Get ready to walk taller, smile brighter and feel fantastic. By following this plan, you will lose weight, get fit and feel your very best.
8. 8 HIP STRETCHES YOUR BODY REALLY NEEDS
These stretches open your hips, groin and legs, easing soreness after an intense gym session. Tight muscles aside, great hip mobility is beneficial when it comes to allowing your body to have the full range of motion it should.
9. 20-MINUTE AT-HOME PILATES WORKOUT FOR ALL LEVELS
This 20-minute Pilates mat workout allows you to follow along from home, taking modifications or more advanced positions where noted.
10. 6 EXERCISES EVERYONE SHOULD DO
These functional strength exercises mimic movements in our daily lives and help strengthen our core, made up of our abdominal wall, back and hips.