Count Down to a New You in the New Year Workout

A new year means a stronger, fitter you!

Count Down to a New You in the New Year Workout

5 – 4 – 3 – 2 – 1, Happy New YOU! Start the New Year off with a fresh workouts to challenge your body. This 15 minute, pyramid style interval workout is appropriate for all levels of fitness. You will use only your body weight and blast fat for hours after!

Equipment Needed:  water, yoga mat or soft surface, chair and an interval timer

Beginner’s complete circuit one time, intermediate complete circuit two times and advanced complete circuit three times. Rest for 30 seconds between each set of exercises.

5 Minutes (each exercise is 1 minute):
• High Knees
• Burpees
• Jumping Jacks
• Jump Rope
• Squat Jacks

4 Minutes (each exercise is 1 minute):
• Plank Jacks
• Mountain Climbers
• Forward/Backward Bounds
• Quick Run

3 Minutes (each exercise is 1 minute):
• Push ups
• Triceps Push up
• Walking Plank

2 Minutes (each exercise is 30 seconds):
• Prisoner Squats
• Body Jump Squats
• Prisoner Squats
• Body Jump Squats

1 Minute:
• Plank

High Knees


Squat Jacks

Plank Jacks

Mountain Climbers

Forward/Backward Rounds

Quick Run

Tricep Push-up

Walking Plank

Prisoner Squat

Body Jump Squats


Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. Can someone guide me for the settings on my Gymboss? I'm new to the boss.

    I get the 1 minute per exercise, its the correct settings on my Gymboss to accommodate the rest at the correct time, as well as the shortened exercise time for the 2 minute section.

    Thanks in advance!

  2. Thank you for your help!

    Maybe I should have been clearer, forgive me. When setting my Gymboss, I have it set for the 12 intervals, 1 minute each, with a 30 second rest in between each interval.

    Then you program calls for the 4 intervals @ 30 seconds each, with a final minute at the end. This "third" interval is not possible on the Gymboss.

    Is my mistake that I am trying to set up as an interval? Am I complicating things? Should I simply set up as a timer, counting down the 15 minutes?

    Sorry for being a pain. Love your site and love the Gymboss!

    1. Darren, Not a pain at all. I would recommend the following:

      Set your gymboss for 1 minute; 30 seconds and 17 intervals. So you will do the exercises for 1 minute and rest 30 seconds after each one. This isn’t exactly what the post recommends but it makes it a lot easy when timing your circuits. Make sense?

      1. Yes, this makes total sense.

        Thank you for taking the time to respond. I know I'm not your target market, but I love your site and I look forward to many more workouts together 🙂

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