New Year, New Exercise
Dare I say it? You almost never hear the phrase “New Year’s Resolution” without hearing the words “exercise” and “fitness” immediately afterward. That’s because most of our resolutions have something to do with getting ourselves back on track after a long year and, most importantly, the busy holidays. Now that we’ve welcomed 2019, it’s time to lock down your New Year’s resolutions. While you might be used to choosing just one major goal, this year, we’ve decided to try something different!
Whether you want to lose weight, exercise more, sleep better, be more active, or anything that might lead you to a healthier you, it’s important to focus on the steps you’ll take to get there. This year, we’re focusing on small milestones that will help you stay consistent throughout the year. By highlighting Nutrition, Activity, Exercise, and Sleep, iFit’s four fitness essentials, you’ll make lasting changes toward a healthier lifestyle.
One of the biggest challenges of keeping a New Year’s resolution is finding the time to stick to it. Between work, family, and anything else you might be struggling to balance, it’s hard to sneak away to the gym once a week, let alone on a daily basis. If you’re a member of iFit, you’ve probably already experienced many of the amazing benefits iFit Coach has to offer. From studio classes to exciting global workouts, there’s nothing more convenient than working out right at home.
Year round, our team works hard to bring you new, challenging and exciting workouts that will make your fitness experience rewarding and fun. Our pro tip: complete one video workout of your choice each day. To honor 2019, here’s our list of exciting workouts to get you started, no matter your experience level...and there’s something for every type of equipment!
ROWERS
If you’re training on one of our rowers, there are many exciting workouts you can choose from! The Zambia Beginner Series with iFit Trainer James Stephenson focuses on getting you comfortable on a rower with short intervals, recoveries, and assessments over a period of four weeks.
For beginners
Downriver Mukambi Lodge, Kafue River, Zambia (Week 3, Workout 1)
Try this endurance workout with iFit trainer James “Stevo” Stephenson. You’ll focus on increasing your power as you row through four four-minute intervals, alternating your stroke rate every two minutes.
For intermediate rowers
Upriver Mukambi Lodge, Kafue River, Zambia (Week 4, Workout 2)
Join iFit Trainer Stevo on the Kafue River for an incredible power and strength workout. He’ll coach you through a series of challenging tabata sets before finishing with 2 sprints at 80% intensity.
STATIONARY BIKES
If you’re working out on a stationary bike, no matter your level of expertise, there are many workout options you can choose from!
For beginners
Riffelberg Downhill Ride, Zermatt, Switzerland
Train to the terrain with iFit trainer Regan Pearce! You’ll climb up to the Riffelberg railway station in Switzerland, then cruise back down the mountain. Enjoy the beautiful views as you maintain an RPE (Rate of Perceived Exertion) of eight throughout the workout.
For intermediate riders
Lugano Lakeside Ride Part 1, Switzerland
Ride around the stunning glacial lake in Lugano, Switzerland with iFit Trainer Ashley Paulson. She’ll take you through a tempo workout consisting of eight two-minute intervals at an RPE between six and seven. With a one-to-one work-to-rest ratio, you’ll have plenty of recovery time, too!
For advanced riders
Dead Horse Point Ride, Moab, Utah
Ride with iFit Trainer Travis McCabe through Dead Horse Point State Park in Moab, Utah. After each 2-minute interval, you’ll get 1 minute to recover. You’ll complete 6 rounds total, before finishing with 4 30-second bursts to feel that positive burn in your legs!
INCLINE TRAINER, TREADMILL, OR ELLIPTICAL
If you’re working out on an incline trainer, treadmill, or elliptical, these workouts are sure to get you to break a sweat—no matter your experience level!
For beginners
Whalers Bay, Antarctica (Week 4, Workout 1)
Start the last week of this series in Whalers Bay, Antarctica with iFit trainer Betina Gozo. She’ll take you through an interval workout designed to build your heart strength and aerobic capacity, with an equal work-to-rest ratio throughout the workout.
For intermediate runners
Fautaua Waterfall Bodyweight Bootcamp, Tahiti, French Polynesia
Join iFit trainer Elyse Miller on the incredible island of Tahiti. After a quick warmup, you’ll run for 3 minutes, then hop off your machine to cross train. You’ll repeat this pattern until you reach Fautaua Waterfall—the 28th highest waterfall in the world!
For advanced runners
Matterhorn Base Hike, Switzerland (Part 1)
Welcome back to the beautiful Swiss Alps! This is your first climb of a 3-part hike up to the Matterhorn Base Camp. You’ll start at the top of Schwarzsee Trail, making your way up the mountain with iFit trainer Tommy Rivers Puzey.
The fun doesn’t have to end here! There are hundreds of exciting training programs waiting to be discovered in our library on your console or tablet iFit Cardio app. Don’t forget—even the smallest changes to your daily routine matter, so don’t get down on yourself if you aren’t working out as hard as you intended! Slow and steady wins the race, so remember to focus on smaller goals as you stay consistent throughout 2019!
For other New Year’s tips, be sure to check out our compatible articles: “New Year, New Nutrition,” “New Year, New Activity,” and “New Year, New Sleep.”
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Mediterranean Biking for Weight Loss
Join iFIT Trainer Jenny Fletcher for the Cyprus Biking for Weight Loss program! Across ten rides, you’ll tackle short bursts, endurance efforts, longer intervals, and climbs designed to support weight loss while building strength, confidence, and mental grit. Each workout can be completed in any order, making it easy to fit into your schedule as you enjoy stunning coastal and mountain views.
December 26, 2025
How to Bring Your A-Game to the Train for a Tour Series (Part 1/3)
If you’re familiar with the cycling world and follow European racing, you may have come across both myself and the team I coach, the UAE Team Emirates. I’m Kevin Poulton and have coached for nearly 25 years, specializing in Spring Classics riders and sprinters. In that time, I’ve been fortunate to coach elite World Tour professionals and work with some of the best teams in the sport. My athletes have secured victories in Paris-Roubaix, Tour de France stage wins, World Championship Road Race podiums, and multiple Spring Classics podiums. And now, you’re my next athlete! The Series Structure I designed the Train for a Tour Series much like the programs I use at UAE Team Emirates’ training camps. Over six weeks, your iFIT Trainers (all of which are pro cyclists themselves) will run you through an immersive World Tour pre-season experience. You’ll train in Mallorca, Spain, as it is the ultimate training destination for professionals. Every winter, World Tour teams flock to the island for their pre-season camps, and for good reason. The terrain is incredibly diverse, offering long, steady climbs, rolling hills, and flat coastal roads—exactly what’s needed to develop all aspects of cycling fitness. The Train for a Tour Series gradually builds in intensity, taking you from controlled endurance efforts to high-powered, race-specific efforts. The workouts follow a carefully structured progression: Early Weeks: Lower-intensity, steady-state efforts with proper recovery, laying the foundation for improved aerobic endurance and efficiency.Mid-Series: More focused interval work, targeting different energy systems, including fast-twitch muscle activation, anaerobic power, and high-intensity efforts.Final Weeks: Race-like sessions, including VO2 max intervals, lactate tolerance efforts, and short recoveries, mimicking the demands of competition. If you follow my training program as I’ve laid out (and you ensure that the SmartAdjust™ feature on your bike is on), you can expect to see improvements in your cycling performance, endurance, and ability to sustain high-intensity efforts. Check out more articles on training like the pros:Part 2: leveraging data Part 3: how to avoid beginner mistakes Good luck and enjoy the ride, Kevin Poulton Shop NordicTrack bikes Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. NordicTrack assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
March 18, 2025
Train like a Professional Cyclist in the Chasing the Tour Challenge
Ever wondered how the pros train? This month, we have your chance! Join iFIT Trainer George Hincapie in beautiful Croatia for an incredible cycling adventure. Over 12 workouts, you’ll get views of stunning waterfalls and the Adriatic Sea, ride through the town of Split, and take on the steep climbs to the Biokovo Skywalk. Whether you’re training for a race or just looking to enhance your overall fitness, this is the Challenge for you! Complete the workouts from your selected Challenge level by February 28, 2025 and earn a digital reward viewable in your Trophy Case. Here is this month’s Challenge: Bike workouts Head to Croatia with iFIT Trainer and professional cyclist George Hincapie (and a few friends!) for a professional-level training experience. This 12-part series, set against a stunning Croatian backdrop, will take you through interval-based training. Modeled after pro-level cycling workouts, it will help you ride stronger, longer, and more efficiently. Join the Chasing the Tour Challenge Disclaimer: The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
February 3, 2025
