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New Year Countdown: The ultimate 5-week fitness challenge

November 28, 2017 13:07 IST

This workout routine will help you shed those extra kilos before the New Year.


Photograph: Kind courtesy Martha Hunt/Instagram

Haven't managed to live up to your fitness goals this year? Don't fret!

With just a month left for the New Year, this 6-week workout will help you fit into that little black dress you plan on wearing on 31st night.

Yes, you heard it right! You can actually get a lot done in just six weeks.

Presenting the first of our 6-week series. Next week we will bring you the second part of this series.

Week 1: Condition yourself

One of the main reasons why people quit the gym soon after joining it, is because they fail to understand their body.

They set themselves up for failure by working out hard and exercising vigorously.

You must take small steps in order to achieve a fitness goal.

Remember the number of years it took you to get out of shape?

Well! You need to give your body that many months to get back in shape.

First things first, understand how fitness works.

Working out is all about exercising your heart and muscles.

In order to figure out the maximum capacity of your heart, you should subtract your age from 220. For example: If you are 40, your maximum heart rate is 180 beats per minute.

So, your aim while working out is to increase your heart rate and bring it close to the maximum.

The higher you go towards your maximum heart rate capacity, the more calories you end up burning.

Tip: You must understand that during the initial stages of work out, it's very easy for your heart to touch its maximum capacity because your body is not well-conditioned.

Smaller steps must be taken when starting out a workout routine regardless of your previous experience in fitness.

Recommended workout routine for week 1:

4 sets of 10 push-ups on the knees

4 sets of 50 high knees

4 sets of 30 sec plank

4 sets of 30 sec V-sit hold

4 sets of 15 squats

10 min walk at mild pace

This workout should be completed in 30 minutes.

Tip: Train for one day and rest the second.

Complete this seven-day cycle and then you can move on to the routine for Week 2.

Expect to be sore from the workouts after the first week due to the micro tears in your muscle fibers. But you must make sure to stretch and stay hydrated.

The author is the founder of My Bollywood Body, a popular online fitness platform based in Canada, which promotes the concept of E-Gymmimg.

Riz Sunny