Getting in shape is one of the most common new year's resolutions [1] year after year, and for good reason. Whether you want to feel more confident in your skin, lose weight [2] for health reasons, have more energy, or just feel stronger, getting in shape can be one of the best ways to achieve all kinds of worthwhile goals. A staggering number of people fail at their fitness-related resolutions [3], though, and setting goals that are too broad or too undefined — like "get in shape" — is one of the reasons.
Research shows that we have a better shot of achieving goals that are specific and quantifiable [4], meaning we know exactly what success will look like and we can measure our progress along the way. "Get in shape" can mean vastly different things to different people, and if you don't know exactly what it means to you, how can you possibly achieve it? Instead, here are 10 resolutions that offer more specific, measurable goals that just might help you get in the best shape of your life in 2020.
Do 25 Continuous Burpees
Burpees are a full-body exercise [6] you can do anywhere without any equipment, so they're great for eliminating excuses. (No gym membership? Short on time? Snowing outside? Burpees are having none of these excuses.) Plus they're effective as hell. Find your baseline by timing yourself for five sets of five with as much rest as you need between sets, then double that time to determine the number of days it should take you to work your way to 25 continuous burpees (if it took you 12 minutes, for example, you've got 24 days to reach your goal). Aim to do your 25 burpees five days per week, working up to two sets of 10, plus one set of five by the halfway mark, then decreasing rest between sets until you're a bona-fide burpee master.
Run 1 Mile Without Stopping
Already able to run a mile? Make it two. Or three. Or whatever the next number is for you. Find your baseline by running on a treadmill (or outdoors using an app like Map My Fitness to track your distance) and seeing how far you can run before you have to stop to walk. Add 10 percent to that distance every week, aiming to run at least two to three days per week [7]. Using this formula, you can create a custom training plan for yourself with a goal distance and a date you should be able to run it by.
Run Your First (or Longest) Race
Signing up for a race is a great way to break down "get in shape" into an actionable training plan with a deadline and some accountability. Whether it's your very first 5K [8] or 10K or a longer distance like a half- or full marathon, you can search Active.com [9] for a local race that's in line with your goals, then find a training plan [10] that will get you to the finish line.
Master an Ab Routine
A strong core can make you better at nearly any activity from running to yoga to sex (yeah, I said it). If stronger abs are on your "get in shape" master list (and they should be), turn that desire into an actionable goal by finding a 10-minute ab routine and doing it every other day until you have it committed to memory and can do it without stopping. Find a great routine to start with [11], a quick routine from Barry's Bootcamp trainer Astrid Swan [12], or a routine with just three moves [13]. Whichever routine you choose, your abs can be transformed with a consistent approach.
Nail That Yoga Pose
If yoga is already part of your somewhat regular routine, choosing one pose [14] to master is a great goal you can work on off your mat as well as in class. Pick a pose you like but can't quite get all the way into or hold as long as you'd like. Maybe it's Boat pose to challenge your abs, Eagle pose to work on balance, or a hip-opening pose to improve mobility. Ask your yoga teacher how you can work on the posture on your own — most teachers will be thrilled to help you break down the movement into smaller parts you can work on at home while you watch TV. Take a photo of yourself in the posture on Jan. 1, set aside 10 minutes to practice at lest three times per week, and see how much improvement you can make in just 30 days.
Hold a Plank For 1 Minute
There is no shortage of plank variations [15], and nearly all of them will work your core and arms, plus provide a quick burst of cardio, making it a great specific exercise to tackle as part of getting in shape. Find a baseline by starting in a standard high plank (on hand and toes) and using a stopwatch to see how long you can hold it. Commit to spending some time in plank every day, trying to add a couple seconds every day until you can hold it for one minute. Want to take it up a notch? Try a plank challenge [16].
Deal With That Injury
If your previous attempts to get in shape have been derailed by an injury or an inexplicable pain, you've got to address it before you can expect to push yourself. Make an appointment with a chiropractor or physical therapist, and treat their rehab guidelines as your most important workout. From shin splints [17] to IT band tightness [18] to neck pain [19], there's a surprising amount of improvement you can make with proper stretching, foam rolling [20], and rehabilitative strength training. Ask your health practitioner when you should expect to see significant improvements by, sign up for a fitness class or race after that date, and make self-care your job.
Take a 30-Day Yoga Challenge
Most yoga studios have a new-student 30-day special, and January is the perfect time to take advantage of a good deal and challenge yourself to make the most of it. Thirty classes in 30 days might be a bit ambitious depending on your schedule, but an honest look at your calendar should prove that you can make it to 12-20 classes if you commit to a few days a week (pro tip: make it a part of your regular schedule, so you're not left to make a game-time decision that's too easy to talk yourself out of). Put your yoga dates on your calendar, and check them off one by one as you get stronger, more flexible, and less stressed [21].
PR a Strength-Training Exercise
If you're already doing some strength training [22], 2020 is a great year to take it to the next level. Pick an exercise you feel safe in (bicep curls or lunges with dumbbells at your sides are great for beginners), and find your baseline by seeing how much weight you can hold for three sets of 10. With two to three workouts per week incorporating your exercise of choice, you should be able to add some weight each week until you're reaching for a dumbbell you've never used before. That's a good feeling.
Try 1 New Class Per Week
If boredom is the rut that seems to trip you up most frequently, or if you just haven't been able to find a workout you actually like, shake things up by committing to trying out a new workout class every week for the first eight weeks of the year. Many studios offer an introductory free or reduced-rate class, or you can sign up for a membership like ClassPass [23] to explore some studios and workouts you might not normally be drawn to. How diverse can you make the lineup? Vinyasa yoga, hot yoga, TRX, strength training, boot camp, pole dancing, Pilates, megaformer [24], Spinning, lap swimming, indoor rock climbing . . . that's 11 varieties of sweat right there. Get outside your comfort zone — it just might be the ticket to getting in shape.