Happy New Year! Now that 2017 is in full swing, it’s time to take on the new year. If I can share one piece of advice, it’s this: Make it a point to change your lifestyle, rather than checking off your resolutions. I’m confident you’ll find it easier to achieve your goals that way!
To further help you, I’ve created a quick workout series that will transform your fitness game. I know you won’t always have an hour to spend at the gym, but you'll probably have at least 5–10 minutes to spare. You won’t need any equipment and the exercises are short and sweet.
Let’s get started!
MORNING WORKOUT
Try to fit this in before noon. (Personally, I like to do this before I shower or eat breakfast.)
Warmup
30 seconds high knees
30 seconds low plank
Complete as many rounds as possible in 4 minutes.
50 mountain climbers
15 hip raises
10 reverse lunges
-------------------------
LUNCH WORKOUT
Whether you work 9–5, part time, or are a stay-at-home parent, fit this in before 5 p.m.
Warmup
5 minutes walking
Complete 3 rounds, 10 reps per movement.
Incline push-ups: place both hands on your desk and get into plank position. Lower your chest toward the desk and press back up. For a challenge, lift one leg off the floor.
Triceps dips: face away from your desk, hands on, fingers pointing forward. With your legs extended, bend at the elbow joint to lower your body toward the floor.
Moon lands: standing in front of your chair, squat down until you tap the chair, then return to standing.
----------------------------
EVENING STRETCH
Take a minute to wind down before crawling under the covers.
Warmup
60 seconds of chaturanga to downward dog
60 seconds of sun salutations
Complete 1 round.
30 seconds warrior III (each side)
30 seconds runner’s lunge (each side)
30 seconds bow pose
30 seconds extended side angle (each side)
30 seconds child pose
8 hours savasana
If you have thoughts on the workout, leave your feedback in the comments. We’d love to hear from you! Also, be sure to stay tuned for the next workout in this series of mini workouts.
iFit Trainer
Emily Wiley
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
You might also like
Strength Training While on GLP-1: A 6-Week Plan
When your body weight changes, you aren’t just losing fat—research shows you risk losing lean muscle mass, too. Protecting that muscle is the key to maintaining your metabolism and everyday strength. This practical 6-week guide breaks down exactly how to structure a simple, 20-to-30 minute full-body strength routine 2–3 times a week. Built around foundational compound movements like squats and rows, this plan shows you how to safely implement progressive overload without burning out your energy. Give your body a clear signal to keep its muscle and build a routine that sticks.
May 26, 2026
Find Your Stride with Tommy Rivs in the Joy of Running Part 2: Redwoods, Workouts 1-10
There’s just something magical about taking your next step forward, especially when it means you’re surrounded by the towering redwoods and rugged beauty of California’s northern coast. iFIT Trainer Tommy Rivs’ newest series will help you experience the magic of this region with the Joy of Running Part 2: Redwoods, Workouts 1-10. This beginner-friendly program is designed to help you progress from walking to running at your own pace.Explore California’s Scenic CoastSet along breathtaking coastal trails and through scenic redwood groves, this series brings the natural beauty of Northern California to your treadmill. From the peaceful paths of Laguna Point to the rolling meadows of Mendocino Headlands, each workout is an opportunity to breathe, move, and connect with the pure joy of movement.Make Progress with Tommy RivsKnown for his thoughtful coaching and love of movement, Tommy Rivs will guide you through a mix of walking and running intervals to gradually build your endurance and confidence. Each workout keeps the speed steady while changing your movement so you can focus on how your body feels and adapts as you move.Whether you’re returning to fitness or taking your first steps toward running, this series is all about moving forward with purpose. Tommy will help you to:Develop endurance and build strength with progressive intervalsImprove your form and consistency with his expert guidanceReconnect with the joy of movement in an inspiring settingBuild confidence to take on your next running challengeThis is only the beginning; there’s so much more to come with Rivs. For now, lace up those shoes and join him for an incredible journey amongst the redwoods.Join Tommy Rivs in the Redwoods
November 3, 2025
.jpg&w=3840&q=75)
Trainer Games Complete Collection: Every Workout. Every Episode. One Epic Experience.
Experience the full intensity of Trainer Games in one place. The Trainer Games Complete Collection brings every episode, workout, and behind-the-scenes moment together inside the iFIT fitness app, so you can train, watch, and stay inspired alongside elite trainers from start to finish.
February 16, 2026