New Year New You Total Body Workout
New Year, New You!
Looking to start this new year off right? Let’s do this total body workout together! I’m going to give you a great beginner total body workout that anyone can do! If you are not a beginner, you can definitely still do this workout, just add weights or resistance bands!
As you read in my New Year’s Goals post, I have a new resolution for the year. I tend to make small goals for myself but also have 1 or 2 large goals for myself. Last year my goal was to become a CPT and start my blog! WOO! I also wanted to work on my back bend and flexibility.
This year, my goal is to continue working on my back bend (not as easy as I thought it would be… haha) and also work on a handstand. They kind of go hand in hand. My main goal runs along with these: I want to practice yoga DAILY. So for me that may be only 5 minutes one day but 45 minutes the next.
Making small goals is an important way to keep up with your large goal. For example, if you want to lose 30 lbs by the end of the year by working out 3 times a week and eating healthier, your small goal may be to cut out added sugar. You may also want to search for workouts that interest you (like this one!).
Beginner Total Body Workout
Since this is a beginner workout, I wanted to keep this simple enough where you want to come back for more. But challenging enough where you break a sweat and burn calories! You will do each exercise for 30 seconds (each side for the lunges). Rest for 15 seconds before moving onto the next exercise. You will do a total of 3 sets which will put you at 18 minutes! Add your warm up and cool down and you will be under 25 minutes. If you want to add another set, it would be another 6 minutes of work putting you at 24 minutes before warm up and cool down! A beginner workout done is less than 30 minutes, yes please!
In the above video, I have modified each exercise of this total body workout for those who need it. Also, this workout does not have any jumping in it (the jumping jacks are also modified) so you can do this workout ANYWHERE! Also, you can definitely jump if you want to. Add a bit of a hop to the high knees and you can do jumping squats and lunges as well! A great total body workout!
Step by Step Instructions:
High Knees
- First, start standing with your feet together
- Next, place your hands at waist height (this will give you an idea of how high to bring your knees)
- Then, bring your left knee up to your hands
- Return your left foot back to the ground
- Next, bring your right knee to to your hands
- Return your right foot back to the ground
- Repeat
Jumping Jacks
- First, start standing with your feet together and hands to your sides
- Next, step your left leg out, slightly bending your right knee and bring your hands up over your head
- Then step back together and lower your arms
- Next, step your right leg out, slightly bending your left knee and bring your hands up over your head
- Then step back together and lower your arms
- Repeat
Squats
- First, start with your feet hip width apart
- Next, pushing your hips back, squat down (like you are about to sit on chair)
- Squat as low as you can without any pain or pressure on your knees
- Then, pushing through your heels stand back up and squeeze your glutes
- Repeat
Right Lunges
- First, start with your feet hip width apart
- Next, step your right leg behind you
- Then, lower yourself down bending both knees
- Go as low as you can comfortably
- Then, pushing through your left heel, stand back up bringing your right leg back to the front
- Repeat
Left Lunges
- First, start with your feet hip width apart
- Next, step your left leg behind you
- Then, lower yourself down bending both knees
- Go as low as you can comfortably
- Then, pushing through your right heel, stand back up bringing your left leg back to the front
- Repeat
Push Ups
- First, start down on your hands and knees
- Then, inch your knees back a bit but keeping our hands under your shoulders and a long line knees to head
- Slowly lower your your chest towards the floor (try not to lead with your head)
- Keep your core engaged so your back doesn’t arch
- Push through your hands and rise back up to starting position
- Repeat
Sit Ups
- First, start laying on your back
- Bend your knees to a comfortable level (I keep my legs a bit straighter because my torso is long and I have a bit of a sticking point when I do sit ups 🙂 )
- Next, place your hands either to your sides, behind your head or across your chest
- Then, engage your core and sit up
- Next, lower back down
- Repeat
Plank Hold
- First, start on your hands and knees
- Walk your knees back a bit to have a long line from knees to head while keeping your hands under your shoulders
- Engage your core and hold
- If you feel ready for it, play with lifting one knee off the ground
- Or try being on your toes for a while and drop down to your knees if needed
This is part one of my beginner workout series! Stay tuned for the rest during the month of January!
Hi there! I’m Amanda! I founded Fueled by Coffee and Fitness to guide you on your fitness journey with short but sweet workouts, easy food ideas, fitness fashion and family friendly fun!
I absolutely love this! Thanks so much for posting!
Yes! I needed this easy home workout idea! I am trying to lose weight (along with other millions of Americand) and can take advantage of this information!
This is perfect for you! And I have more beginner workouts on the way!
Hey Amanda, I don’t know if I did something wrong. I clicked on the video and it started showing a preview or commercial. I didn’t read anything that said a commercial would play so I waited a bit and it kept going….. Maybe your video would play after but for me it was off-putting, maybe a disclaimer in your wording. If that wasn’t supposed to happen then I don’t know how to get to yours. Thanks!
Hi Rose. Thank you for reaching out. Just to let you know, since my video is a “free video” there is a short ad that plays in the beginning. 🙂
I was thinking of this and even looked for apps to start working out. I am yet to start but haven’t yet. I really need to start moving by body.
You can do it! There are some great resources out there (including my blog 🙂 )!
I love that the new year motivates so many people to get in shape or be more healthy! I think this is the perfect workout for beginners. It’s enough to be challenging but not so hard that it scares people away from working out! Great work!
Thanks so much!
Thanks! I’ll definitely be incorporating this into my workouts! Wish me luck!
You can definitely do this!
Saving that post and I will use it as my motivation to exercise this year. Thanks for sharing and wishing you a Happy and Healthy New Year.
Happy New Year!
I totally agree about small and large goals. This year I want to be healthier. Not focus on losing weight or my size but being healthier. I like these tips! Thank you!
That is great!
I am starting my workout plan tomorrow, so this is timely, Thank you!
Of course, I started the year off not feeling well. Just the thought of this makes my head hurt worse. But I really like having routines like this when I exercise so I am saving this for as soon as I start feeling better.
Time to hit the gym for sure. The cookies are all gone and I will be back the gym tomorrow as I could not go today as we were snowed in.
Although I love your suggestions of these, I can’t put pressure on my right hand can u suggest some excercises for my belly fat?
I have a couple of Ab/core workouts. I would avoid the plank moves. Here are 2 of them. 🙂
https://fueledbycoffeeandfitness.com/2018/08/14/lower-belly-pooch-blast/
https://fueledbycoffeeandfitness.com/2018/06/28/core-workout/
I love you beginner workouts. I cant do some of the things you show, due to my body being wrong lol… separated abs from childbirth keeps me from situps (that and I cant seem to do them without bruising my spine) knees and wrists suck and have arthritis. but I still hold on to the dreams that SOMEDAY I will be able to work my way up to beginner level workouts lol.
What a great plan to get and stay healthy for the new year. I’m going to have to print all of these out and try to do the ones my back allows.
I have 2 weeks before my cruise and I am totally doing this, thanks!
Yay! And a cruise?? So Fun! I love cruising!
This is so great! I am working on being healthier and more active in 2019 and this is a great workout to do at home! Thanks for sharing!
This is a great workout for beginners. I do pushups and squat daily before my weight training.
This is great, one of my goals this year is to get in shape ! I will have to try this out on the days I can’t make it to the gym.
That’s awesome! You can do it!
I could really use this. Need motivation for exercise. Great post, thanks for sharing.
I could not have found your post at a better time! I was just thinking about how I needed a good at home workout that wasn’t the one I already tried (and disliked). Thanks so much for posting this!
Yay! I hope you enjoy this!
Very useful post, I really need to do these workouts to lose my unwanted weight
I hope you enjoy it!
That was totally awesome! This is so perfect to us! Thanks for sharing this!
High Knees and I aren’t friends but it’s totally something I need to do more often!! Same with planks!
Planks definitely are love hate. Super great for the Core but can be a tough exercise.
I definitely need to up my exercise game this year. After kicking butt and dropping weight I gained from meds last year, an accident in May slowed me down. I’m getting back on track so here’s to our collective success in 2019.
You can do it!
Wow, what a great resource for people to start the new year with! I was so happy to get back to the gym for the first time in 2019 today…
Ah yes! .New Year health and fitness intentions… After all the festive yummies some of us will realllly have to get with the program. Like literally. The jumping jacks and lunges seem doable. Plus I do lots of skipping!
This is definitely helpful for maintaining a healthy life. Thank you for sharing this beginner workout.