Kickstart your New Year fitness with this 30 day weight loss challenge. It’s an indoor circuit which will tone up your legs as well as burning calories. The intensity increases throughout the 30 days, finishing with a 60 reps/60 seconds circuit.
About the New Year Weight loss challenge
Please read these general exercise guidelines before you start. This is a beginner/intermediate level workout that includes high impact exercises. If you have joint problems or you are very overweight, you should avoid high impact exercise – try walking 3 miles a day or this treadmill weight loss program.
Do the warm up exercises shown below before doing the circuit workout.
What you need to do the challenge
Shoes – you’ll need training shoes that absorb impact.
Clothing – suitable exercise clothing.
Timer – you’ll need some sort of timer. Either use a fitness watch, a phone app or a stopwatch.
New Year weight loss challenge chart
There are 6 exercises in the circuit – 3 for leg strength and 3 for cardio. The strength exercises are squats, lunges and side squats. The cardio exercises are side leaps, knee lifts and jogging. Instructions for all the exercises are below the chart. The chart shows:
- How many repetitions of the strength exercises to do. The number given is the total number – so for example 20 lunges means 10 on each leg and 20 side squats means 10 each way.
- How long in seconds to do the cardio exercises for.
- The number of sets you should do each day. (A “set” is one round of each exercise. So in week 1 for example you do each exercise for 20 reps/20 seconds, then once you’ve done them all start again and repeat another 5 times.) The number of sets is higher at the beginning, because the exercise reps/time is shorter. As your stamina increases, the exercise times become longer and the number of sets goes down.
Exercise instructions
Warm up
Do 20 lunges behind and 10 calf raises to warm up your muscles and joints
Circuit exercises
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