Diary of a Fit mommy
Workout Challenges

New Year, New You Workout Challenge

Hello and HAPPY NEW YEAR! It is 2016 and time for a new you to match this brand spankin’ new year. Are you ready to be the fittest and happiest you have ever been? Then start with this 30 day challenge for the month of January which features HIIT style moves to burn fat and raise your heart rate!

You can do in addition to my 12 week home workout bundle!

I encourage you all to use this free tool to help you win my newest DietBet weightloss challenge where you can win money just for losing weight. I would love for you to join! The game begins on January 4th, but you can join as late as two weeks into the game! Click here to sign up and join me and countless other women who are making this year the best!

Also, be sure to follow me on Instagram and my Facebook page for free recipes, diet tips, workout videos, and motivation.


Friday January 1

5 Jumping Jacks

5 Jump Squats

5 Seconds Jumping Rope

Saturday January 2

5 Jump Lunges

5 Burpees

5 Seconds High Knees

Sunday January 3

10 Jumping Jacks

10 Jump Squats

10 Seconds Jumping Rope

Monday January 4

10 Jump Lunges

10 Burpees

10 Seconds High Knees

Tuesday January 5

15 Jumping Jacks

15 Jump Squats

15 Seconds Jumping Rope

Sunday January 6

15 Jump Lunges

15 Burpees

15 Seconds High Knees

Thursday January  7

20 Jumping Jacks

20 Jump Squats

20 Seconds Jumping Rope

Friday January 8

20 Jump Lunges

20 Burpees

20 Seconds High Knees

Saturday January 9

25 Jumping Jacks

25 Jump Squats

25 Seconds Jumping Rope

Sunday January 10

25 Jump Lunges

25 Burpees

25 Seconds High Knees

Monday January 11

30 Jumping Jacks

30 Jump Squats

30 Seconds Jumping Rope

Tuesday January 12

30 Jump Lunges

30 Burpees

30 Seconds High Knees

Wednesday January 13

35 Jumping Jacks

35 Jump Squats

35 Seconds Jumping Rope

Thursday January 14

35 Jump Lunges

35 Burpees

35 Seconds High Knees

Friday January 15

40 Jumping Jacks

40 Jump Squats

40 Seconds Jumping Rope

Saturday January 16

40 Jump Lunges

40 Burpees

40 Seconds High Knees

Sunday January 17

45 Jumping Jacks

45 Jump Squats

45 Seconds Jumping Rope

Monday January 18

45 Jump Lunges

45 Burpees

45 Seconds High Knees

Tuesday January 19

50 Jumping Jacks

50 Jump Squats

50 Seconds Jumping Rope

Wednesday January 20

50 Jump Lunges

50 Burpees

50 Seconds High Knees

Thursday January 21

55 Jumping Jacks

55 Jump Squats

55 Seconds Jumping Rope

Friday January 22

55 Jump Lunges

55 Burpees

55 Seconds High Knees

Saturday January 23

60 Jumping Jacks

60 Jump Squats

60 Seconds Jumping Rope

Sunday January 24

60 Jump Lunges

60 Burpees

60 Seconds High Knees

Monday January 25

65 Jumping Jacks

65 Jump Squats

65 Seconds Jumping Rope

Tuesday January 26

65 Jump Lunges

65 Burpees

65 Seconds High Knees

Wednesday January 27

70 Jumping Jacks

70 Jump Squats

70 Seconds Jumping Rope

Thursday January 28

70 Jump Lunges

70 Burpees

70 Seconds High Knees

Friday January 29

75 Jumping Jacks

75 Jump Squats

75 Seconds Jumping Rope

Saturday January 30

75 Jump Lunges

75 Burpees

75 Seconds High Knees

Sunday January 31

80 Jumping Jacks

80 Jump Squats

80 Seconds Jumping Rope

Use your mouse to and hover over the image below to pin to Pinterest for future reference!

Slim woman with dumbbells.


Jump Lunges:

  • Stand with your feet together, elbows bent 90 degrees.
  • Lunge forward with your right foot .
  • Jump straight up as you thrust your arms forward, elbows still bent. Switch legs in midair, like a scissor, and land in a lunge with your left leg forward.
  • Repeat, switching legs again. That’s 1 rep

Jumping Jacks: 

  • Assume an erect position, with feet together and arms at your side.
  • Slightly bend your knees, and propel yourself a few inches into the air.
  • While in air, bring your legs out to the side about shoulder width or slightly wider.
  • As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
  • Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent


  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.

High Knees:

  • In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
  • Now do the same gesture with the left knee. You will feel exhausted after half an hour or before. Take 2 minutes rest between the repetitions to increase your tendency to do more repetitions.

Jump Squats: 

  • Squat down until your knees are bent about 90 degrees.
  • Immediately swing your arms overhead and jump upward as high as you can.
  • As you land, gently bend your knees and sink back down into the squat position.

Your trainer and friend,