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7-Day New-Year Workout Plan (To Get Back On Track!) [+Videos!]

Written by Shelby Torrese

Looking to get in shape (and STAY in shape) in 2022? This is the best and most effective new year workout plan to get back on track for good this year!

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Starting a new routine can be intimidating. Finding a gym you like and a community you jive with can take some work, and it won’t always happen on the first try! Creating a New Year workout schedule that lasts is one of the hardest things to do! Did you know most people have given up on their resolutions by or BEFORE March?! That’s right. Don’t feel bad if you fall into that category, because you’re among the majority.

This year can be different. This year, you can follow the SkinnyFit New Years workout plan. Instead of a month or a year’s worth of workouts, it’s just seven days. That’s it! The reason for this is because you have to start small. If you try to bite off more than you can chew, you’ll burn out quickly. The reason I’m so excited to share the New Years workout plan is because it can help lead to more sustainable habits and routines. Find what works for you, learn what you like, and then you can adjust from there!

At-Home New Year Workout Plan 

If you’re looking for a New Year workout plan, look no further! I’ve rounded up all of the most epic SkinnyFit workouts to give you the best New Years workout plan possible. It’s a complete 7-day plan, providing you with a foolproof New Year workout routine that you won’t get sick of. This week-long plan will get you back into a routine, and help you stay on track for the rest of your health goals. Working out will help you drink more water, sleep better, improve your mood, want to eat better, and so much more! I hope you enjoy this New Year workout plan as much as I enjoyed putting it together!

Day 1: Full-Body Workout (No Equipment)

Day 1 is a full-body workout that doesn’t require any equipment!! In just 25 minutes you’ll be sweating and burning. This workout is great for beginners, and there’s modifications available to make it more challenging or to assist with any injuries or limitations. It’s a follow-along workout so it’s great for doing in your living room, in a hotel room, or anywhere you can see or hear your screen.


Day 2: Lower Body Workout

This might be my favorite day of this New Years workout plan. All you need is a band and ten minutes. That’s right, just TEN minutes! It’s a lower body focused workout, and you work out in rounds. I like this style because you know what to expect, and you can focus on your form each succeeding round. Your legs are going to thank you after this one!


15 minute workouts

Day 3: Cardio

If you read cardio and are already trying to skip to day four, hear me out. This cardio workout is less than twenty minutes and doesn’t require any running, no treadmills or ellipticals, and go great with your favorite tunes. Cardio is important for overall health, but you don’t need to do it everyday to be in great shape. This New Year workout plan is meant to help you do a little bit of everything, so that you can work all different areas of the body and so that you get a taste of different styles of exercise. So, go on! Create a kickass playlist and get your cardio on. It’s just twenty minutes! 


Day 4: Upper Body Workout

This at-home upper body workout is the only upper body workout you need. It’s a combination of eight exercises that I’m pretty sure you thought you could only do at the gym. Once you get to this workout, you’re more than half-way through your New Years workout plan!


Day 5: Ab Workout

If you’re someone that dreads abs, let this be the workout that changes your mind! All you need is a towel and a surface that you can easily slide the towel on. This workout is simply two rounds of 20 reps per exercise. You can always increase or decrease the reps as needed!


Day 6: Full Body Workout (Resistance Band)

Are you ready for a fat-blasting workout that you can do both from anywhere? This full body workout is the ultimate burner, and only requires a resistance band and a mat. By the time you’re done (in just ten minutes!!) you’ll have worked your upper body, lower body, and your core! Any workout that’s less than 30 minutes, I’m in!


Day 7: Stretch & Yoga

Rest and recovery is just as important as getting a sweat in. The last and final day of this New Year workout is a stretch that you can do in your bed! You don’t have to, but that’s how simple and relaxing it is. I like to turn down the lights, light some candles, and maybe even put on some relaxing music. Let yourself calm down, hold poses for as long as you’d like, and feel your muscles unwind. 


new year workout

About The Author

Shelby Torrese

Nutrition, Movement & Meditation Coach

Shelby Torrese is a wellness enthusiast (and matcha fanatic!) from Miami, FL. She attributes her love of movement to her mom, a personal trainer, and her love of food to her dad, a farmer. She studied creative writing in college while getting her yoga certification, and went on to pursue fitness and nutrition in grad school. Her go-to advice is, “Balance,” and she is a firm believer that the ocean can cure just about everything.

  • Yoga Alliance Registered Yoga Teacher
  • NASM Certified Nutrition Coach
  • M.S. in Human Performance


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