Spoiler alert: we don’t actually have any hacks for crazy quick weight loss once the calendar hits 2025. 

The new year usually comes with new year’s gym specials, new year’s fitness resolutions, and big weight loss goals. But at Sweat60, we know strength is earned through strong habits and consistency. So, here are five things you can do to start improving your fitness right now, and build strength for life.

Set clear, measurable goals

Success always starts with a clearly stated goal. Maybe you want to lose weight, get stronger, or both. To stay motivated and track your progress, get real with yourself and set specific fitness goals. For example:

• Want to run better? Aim to increase your running distance by 10% each week.
• Want to build more functional strength? Plan to perform 10 more push-ups or 5 more pull-ups by the end of December.
• Want to improve your flexibility? Starch stretching or foam rolling for 15 minutes every day.
• Going for weight loss? Define what that looks like for you. Aim for a specific body weight, body fat percentage, or strength milestone.

Prioritize strength training

Building strength will improve your overall fitness and help prevent injuries in the long run. Whether you’re new to lifting or just getting back into it, aim to incorporate full-body strength training two or three times per week, focusing on compound exercises like:

• Squats
• Deadlifts 
• Bench press 

These exercises work multiple muscle groups and promote functional strength. Aim for progressive overload, increasing weight, reps (or sets) over time to keep making gains.

Incorporate cardio for better endurance

Cardio is key for improving heart health, burning calories, and increasing stamina. If you’re not already doing it, try to get a few sessions of moderate-intensity cardio per week:

• Take a brisk walk with family or friends
• Try out cycling
• Go for a swim

If you’re more advanced, you can aim for more vigorous-intensity cardio, like running and HIIT. 

The great news is, this is flexible—there’s no one-size-fits all approach. You could mix in interval sprints for speed and endurance, and longer, steady-state sessions for stamina.

Don’t skimp on mobility & flexibility

Recovery is also a key component of a sustainable fitness plan. Mobility work helps improve movement patterns, prevent injuries, and enhances overall performance:

• Set aside time for dynamic warm-ups before workouts
• Stretch or foam rolling after your workouts
• Add activities like yoga or pilates

Low-impact activities like yoga and pilates improve your flexibility, posture, and core strength, which will help you in your strength and cardio sessions, too.

Rinse and repeat

Consistency is key, so establish a workout routine that fits your lifestyle. A couple fitness tips:

• Aim to work out at the same time each day (or on specific days) to form a habit
• Track your workouts in a fitness app or journal to stay accountable and monitor improvements

Tracking your progress helps keep motivation high and lets you celebrate small wins, whether it’s lifting heavier weights, running further, or feeling more energetic.

Find your new year fitness motivation at Sweat60, where our personal training team will help you transform your body. We’re building a community of committed, supportive athletes who show up for themselves, and each other, every week. The results speak for themselves!