CHALLENGE ACCEPTED: Flawless Beauty, Hair and Fitness Day Spa’s group fitness instructor Rebecca Malcomson says realistic goals are key to reaching your 2016 health goals.
CHALLENGE ACCEPTED: Flawless Beauty, Hair and Fitness Day Spa’s group fitness instructor Rebecca Malcomson says realistic goals are key to reaching your 2016 health goals. Naomi Wilson Rokfitness

Are your fitness goals in reach this year?

YOU'VE decided to shed a few kilos and tone up, but how do you kickstart your New Year fitness goals?

According to Flawless Beauty, Hair and Fitness Day Spa's group fitness instructor Rebecca Malcomson, the first step is to set a realistic, specific and measurable goal.

She said ambitions like being able to run 1km without stopping by the end of the month would give something solid to aim for.

Rebecca said taking progress photos every few weeks could help motivation.

"A lot of the times you can see progress when you're not really showing it on the scales," she said.

When it comes to setting workout goals, Rebecca said it was important to try a range of different exercises from weights to cardio, yoga or dance.

"Try to mix up your workouts so you don't get bored… and then you can really find out what you love doing as well," Rebecca said.

But you don't need a gym membership to get fit.

Rebecca said there were a range of exercises which could be done at home without equipment, relying on body weight.

She said doing just 15 minutes of high intensity interval training could boost fitness.

"That can give you really good results without leaving the house," Rebecca said.

She said adding weights, as well as using household items like chairs and stairs for lunges and step-ups or using equipment at Rockhampton parks and walkways could help people get fit without joining a gym.

Rebecca said those who followed through with a resolution to improve fitness could look forward to a better quality of life.

But she said it was important to start small and not burn out too quickly with high expectations.

"You've got to start within your level and just work your way up," she said. "Just focus on those small goals and keep going."

Start 2016 with Rebecca's simple home workout.

Perform each exercise for 20 seconds, with a 10-second break between each move.

Jumping jacks: Start standing, jump so both arms and legs are extended, then jump back to standing

Mountain climbers: Start in plank with hands directly under shoulders, lift right foot and raise knee as close to chest as possible. Return to starting position and repeat for the left foot

Push ups

Squat jumps: With feet shoulder-width apart do a regular squat, then engage your core and jump up, landing back in a squat position

Bicycle crunch: Lie flat, bring hands behind head (but don't pull on your neck) and lift knees to chest. Straighten your right leg to a 45-degree angle while turning upper body to the left. Switch sides.

Plank held for 20 seconds

Take a one-minute break and repeat another three rounds



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