2021 new year
Welcome to your healthcare, Fit into the New Year Challenge! Below you will find your official challenge calendar for January 2021. See this plan as the perfect start to your good resolutions, because it contains a short, crisp extra workout every day that you can integrate into your day in addition to your regular training can. This is how you can boost your heart rate and your body fat over the mountains. Make 2021 your year!
Your fitness challenge for the new year
Are you ready to get your calorie-burning into full swing? Your challenge consists of 2 rounds of 2 exercises a day – for 30 days. Try to do as many repetitions as possible in the allotted time. After the first round (2 exercises, no break) you can take a 30-second break and then start round 2. And here is your plan for the next 30 days. Have fun!
Even if you get injured, that should not put a dampener on your fitness commitment for the new year. You can always be on the road to recovery in no time by working with a trained and specialized physiotherapist. Remember, the only thing you need to commit to is your health and physical well-being. When you are pushing yourself hard, you might get injured and that is normal. What is essential is that you get back into shape by taking help from experts.
Just like a lot of us that are looking to start with a new regimen this year, there are plenty of us that are starting the year injured and sitting on the sidelines. If you have suffered from a disastrous injury that has put your exercise and health plans on hold, you need to actively engage with a gym rehabilitation process. Seek out the best experts that can help you get back on track in a safe and secure fashion, without rushing your recovery and rehabilitation.
Modifications
Basically, this challenge consists of short HIIT units that effectively burn calories. If you are just starting out with fitness or are injured, then you should first try the low-impact modification below, which puts less strain on the body with jumps or plyometric movements. If you are not sure whether you are ready for HIIT due to injuries or impairments, then you should talk to a doctor or physical therapist beforehand.
The modifications for the individual exercises:
High knees
If you want or need to avoid jumping, just walk quickly on the spot, lifting your knees up as far as possible. Right-left results in repetition.
Mountain climbers
To protect your joints, you can do slow, controlled mountain climbers from your knees or reduce your speed. Right-left counts as one repetition.
Drop squats
For this plyometric exercise, you can simply do regular squats as an easier variation.
Burpees
Let’s be honest – burpees are tough. If you are looking for a modification, then simply bend forward, place your hands on the floor and run your feet back as far as you can, then forward again and stand upright again. That counts as one repetition.
Jump squats
If you want to avoid jumping, just use regular squats as a substitute.
Plank Jacks
A real modification of the movement is difficult to choose here. To avoid stressing the joints, instead of jumping, you can simply run your feet outwards and inwards.
Plyo Lunges
When you hear plyo, you should know right away: This is where you are jumping! If you want to simplify plyo lunges, use regular lunges instead. 10 repetitions of plyo lunges correspond to 5 regular lunges per leg (10 in total).
Power Jacks
Power jacks are a real blast for burning calories. If you want to protect your joints, you can use regular jumping jacks. If you want to avoid jumping altogether, do a side lunge to the right while moving your arms and hands above your head, then do the same to the left. Both movements together count as one repetition.
Plank up-downs
If this exercise from the high plank position is too difficult for you, simply place your knees on the floor. So the movement is still strenuous enough.
Skaters
This sideways movement takes your physical fitness to the next level. If you want to simplify it, you can take a side step instead of the jump. One step counts as one repetition.
Butt kicks
A useful modification to this exercise is to march on the spot, alternately lifting your heels towards your buttocks. Right-left counts as one repetition.
