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New Year Workout Plan 2022 – Results & Special Diet

New Year Workout Plan - Healthcare Blog

New Year Workout Plan – Hello, Healthcare Blog viewers. Happy New Year 2022, I hope this year will bring a lot of Happiness and a fit body. New Year gives us the best and perfect moment to take new resolutions. Form these resolutions there is a fitness resolution that the majority of people take. If you are serious towards your fitness resolution then you in the right place. Here I will tell you the best new year workout plan, and that is specially designed for beginners.

Before this, You need make a resolution, or if you have not made a resolution, then you can also follow this schedule from day 1 of the new year.

To continue schedule for the whole year Or you needs motivation from time to time.

Why you should need motivation for the new year workout Plan?

In 70 percent of cases, people make resolutions on the new year and after some time the effect of resolution power starts decreasing.

New Year Workout Plan - Motivation

There are main 3 ways by which you can stay motivated during whole year –

  • Through Motivational Quotes
  • By Real Transformation
  • In Excitement to achieve the goal. 

Let’s have a look at the following quote:

Take care of your body. It’s the only place you have to live.” – Jim Rohn

A runner must run with dreams in his heart, not money in his pocket.” – Emil Zatopek

Excuses are useless, results are priceless.

Stamina, speed, strength, skill and spirit. But the greatest of these is spirit.” – Ken Doherty


New Year Workout Plan - Motivational Quotes


New Year Workout Plan(Suggested By 1000+ Health Experts)

In the article, you will read about the complete solutions of all type of fitness resolutions. Through this workout plan, you can complete all types of fitness goals. Main factors to complete any fitness goal are –

  • Regular Workout
  • Proper Diet
  • Proper Rest


Full Week Workout Chart

Start Workout With Day 1, Day 2, Day 3, Day 4, Day 5, Day 6.

Day 1. Chest Workout(At Home)

On the first day of the week, you should train your chest. Training chest on the first day is a good option. You can also do these exercises at home also. Exercises list of the Chest Workout are –

Push Ups And It’s Types


  • First, come in the simple push-ups position.
  • Then lower down the chest by bending arms, Till your chest slightly above the ground.
  • Hold for a second at the bottom.
  • And Lift your Body(Chest) Upward by straighten your hands and comes in push-ups position again.
  • Repeat this For More Repetitions.

#Note – This is such a great exercise to train your chest at home. So the types of push-ups are –

  • Incline Push Ups
  • Decline Push Ups
  • Wall Push Ups
  • Diamond Push Ups
  • Hindu Push Ups
  • Clap Push Ups
  • V Push Ups
  • Shoulder Tap Push Ups

For reading about the all details of the Different Types Of Push Ups.


Pull Ups & Chin Ups


  • Grab the pullup bar with your palms down (shoulder-width grip) – (For Pull Ups)
  • Grab the pull Up the Bar with a supinated (in other words – underhand) grip. – (For Chin Ups)
  • Hang to the pullup-bar with straight arms and your legs off the floor.
  • Pull Your body above by bending down your elbow.
  • Then pull your body up till the chin pass over the Bar.
  • After this hold for a second.
  • And then lower down your body by straightening your Arms.

For reading about the details about the Pull Ups Workout And It’s Types And Chin Ups Workout And It’s Types.


Bar Dips


  • Grasp the parallel dips bars and lift the body, keep your elbows straight and keep hold for 2-3 seconds during exercise. this effect on your lower chest.
  • Then lower down your body by bending arms and come in the original position.


Chest Fly


  • Laid Down On the Floor With the Water Bottle {Used Any Medium Weight Object Which easily holdable}.
  • Raise your hands straight with the weight.
  • Keep your hands straight and Down it with Projectile motion.
  • And In the same projectile motion come your hands in straight position again.
  • After a Set does these same steps with another hand.

These are the best Chest Exercises that you can do at home. For more chest exercise read – Chest Workout At Home(Without Equipment)

New Year Workout Plan - Chest Workout





Day 2. Core Workout(At home)

The core is that part of the body in which your complete body figure depends. The strengthing of the core means to strengthen the full body.

The Main Benefits To Train You Core Are

  • Increase the Core Strength
  • Improves Body Figure
  • Can improve respiratory function
  • Improves spinal and postural control while the body is still and in motion
  • Improves Body agility
  • Extra fat around the Stomach decreases
  • Enhance Flexibility
  • Promote Better Breathing

There are many types of exercises for your core but the best and easy  for you are here:-

  • Crunches
  • Sit Ups
  • Plank And Its Types
  • Side Plank
  • Plank-up
  • Flutter Kicks
  • Superman
  •  V- Up
  • Mountain Climber

These are the names of best core exercises, if you want to read about the details of every exercise with deep steps(With Pictures) then you can read:- Core workout at home without equipment{Detailed}


New Year Workout Plan 2020 - Core Workout


Day 3. Biceps Workout(At Home)

In the fashion of today’s Youth to make biceps is in trending. So the best biceps workout that helps you to gain your biceps size is here. In all these biceps workouts, you will not need any type of equipment to perform. The list of best Biceps exercises are –

  • Pull Ups & Chin Ups
  • Push Ups
  • Doorway Back
  • Decline Push Ups
  • Reverse Push Ups
  • Diamond Push Ups
  • Resistance Band Bicep

For reading about all Biceps exercises in details you can read – Biceps Workout at home(No Equipment)

Biceps Workout - New Year Workout Plan



Day 4. Leg Workout(At Home)

Leg portion is half of the body. There are many people who ignore leg workout but after knowing all the benefits you never forget to train your leg.

  • Increases Leg’s Strength
  • Extra Fat Reduces
  • Muscle Size can increases
  • Legs Symmetry Improves
  • Legs Beauty Increases
  • Glutes Fat Decreases(Come In Shape)
  • Calf Strength Increases
  • Prevent From Injury
  • Legs Agility Increases
  • Running And Waling Style Improves

These are the best leg exercises which you can do at home, without any equipment –

  • Squats And It’s Types
  • Lunges(Walking Lunge+Jumping Lunge + Simple Lunges)
  • Box Jumps
  • Side Lunges
  • Air Cycling
  • Hip Bridge
  • Jumping Jack
  • Chair Pose
  • Single-Leg Jumps

These exercises are sufficient to complete your leg workout. If you want to read all details(Steps with pictures) of  exercise, then you can visit here:- Complete leg workout at home


New Year Workout Plan 2020 - Legs Workout


Day 5. Shoulder And Triceps

The shoulder and Triceps muscles also important muscles to improve body physique and strength. These are the small muscles in comparison to the chest, biceps, and legs muscles but they can improve your body on a big scale. You can easily understand the importance of these muscles after you have learnt the advantages to train the muscles of the shoulder and triceps –

  • The agility of Hands Increases
  • Strength of Arms Increases
  • Improves your bicep curls
  • Improve your arms movement
  • Makes your biceps look bigger
  • Shoulder Injury Decreases
  • Shoulder’s agility increases

The list of the shoulder and triceps exercises are –

  • Crab Walk
  • Pike Push Ups
  • Plank
  • Feet Elevated Plank
  • V Shape Plank
  • Dips
  • Triceps Bow
  • Triceps Dips
  • Diamond Push Ups

Shoulder & Triceps Workout - New Year Workout Plan


Day 6. Back OR Cardio

If you are on fat loss then I will recommend doing cardio on this day. The back is also an important part of the body. The main benefits to train your Back are –

  • Back Muscles strength Increases
  • Back Injury Chances Decreases
  • Back shape improves
  • Improves spinal and postural control while the body is still and in motion
  • Back Flexibility Increases

The best Back exercises that give you results faster is here. The list of top-rated back exercises are –

  • Sitting Rows
  • Plank
  • Push Ups
  • Squats
  • Wall Slides
  • Pull Ups And It’s Types
  • Aquaman
  • Superman

Back Workout - New Year Workout Plan


Day 7. Rest/Full Body Workout

On the last day of the week means on the 7th day of the New year workout plan, you can take rest. Rest is necessary to recover the muscles. Resting is just as important as working out because it’s an equal part of the total process required to build strength, endurance, and muscle. It also helps to rebuild the Tissue, Bones, and muscles.


But there are many people who do not want to take rest that day. They also want to workout that day. On 7 day if you want, you can do full-body Exercises. These full-body exercises help to increase the strength and endurance of the body. Best full body exercises list are –

  • Types of Jumps
  • Jumping Jacks
  • Burpee
  • Burpee + Jump
  • Stairs
  • Short Sprints, Running

For reading about the Full Body Workout In Detail – 10 Minutes full body workout at home(No Equipment)


Through this workout schedule, you can complete your all fitness goals. I hope in the new year of 2022 you had already gain your all fitness goals. There are mainly two types of people first want to lose fat/weight or Second one who want to Gain weight/muscle size of the body. And In both cases, Workout is 90 percent the same and Diet is completely different. 


Diet Schedule/Chart To Gain muscle size


New Year Diet Plan - For Weight or Muscle Gain


Diet Schedule/Chart For Fat Loss


New Year Diet Plan - For Fat Loss



Success Story Of New Year Workout Plan(Previous Year)


1. New Year workout plan Transformations


He succeeded in just 6 months by following this workout and diet plan. In this case, Follow the muscle gain diet and workout schedule. This transformation is just like magic but it happens with you also if you start following this new year workout plan from Day 1.


2. New Year workout plan Transformations


In 2019 she took a New Year’s resolution to lose weight and in late 2019, she became successful. His main motive to lose weight and become a slim girl. And by following this workout and diet schedule he got to succeed.

In December 2019 she send me this Transformed Photo. You can clearly notice this amazing result of following this new year’s workout plan.

If you also get succeed through this new year workout plan then send me your success story on Contact Me and I show your success story on my article. 


Making Big Resolution on the new year is not real New year, Winning on the previous resolution is Game.


Final Words

I hope when you will gain your desired fitness goal by following this new year’s workout plan. Starting any new thing from the new year also motivates you to continue until you meet. I honestly tell you that if you do this workout daily then you did not need any type of other exercises for your body to stay fit and healthy.

If you have any doubts regarding Article and you want any personal advice related to health and fitness then so you can Comment Below your query or contact us without any hesitation. I will personally help to resolve your every issue. You can also find us on Twitter, Facebook, and Linkedin.

About the author

Healthcare Blog - Admin

Hi Everyone My name is Ravi Kumar(Admin). I have more than 4 years of experience in fitness training. I start my fitness carrier in 2014. My passion is to help people to change lives through good health and fitness. My Articles will surely help you in improving health. My focus is to motivate, inspire, and encourage you along the way to reach and even surpass your goals.


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