If you’ve got fitness goals to achieve, we’ve got a killer workout challenge to put you in good stead. 

As part of our Move Your Body Campaign, we want to inspire you to challenge yourself to change by forming positive habits that will last a lifetime. Whether those little changes are for your mind, or your body, Move Your Body encourages you to celebrate every goal, and every step made towards it.

Change is the essence of growth, but in order to change you need to go beyond your comfort zone, push your limits and seize each opportunity to become the best version of you.

To get you off on the right foot, we’ve developed a 10 week exercise challenge. But why 10 weeks, specifically? We’re glad you asked.

According to one study, on average, it takes more than two months before a new behaviour becomes automatic - 66 days to be exact - which is just shy of 10 weeks. 

So, here goes. Your journey starts now.

WARM UP

First things first, before you participate in any sort of exercise, you need to do an efficient warm-up. This increases your heart rate, and therefore, your blood flow, allowing more oxygen to reach your muscles. A warm-up also activates and preps the connections between your nerves and muscles, which improves the efficiency of movement.

To warm up, perform the following for a total of 10 minutes:

• 1 min x jog on the spot;
• 1 minute x star jumps;
• 1 minute x mountain climbers;
• 1 minute x bicycle crunches.

Follow this with some dynamic stretching, such as lunges, to improve your range of motion and flexibility.

WEEKLY CARDIO CHECKLIST

Cardio is an essential part of your workout routine, and is associated with a whole list of benefits. Aimed at getting your heart pumping at faster rates, cardio helps to improve the health of your heart, thus reducing the risk of heart disease, and lowers your blood pressure by reducing the levels of bad cholesterol and raising good levels of cholesterol. 

The US Department of Health and Human Services recommend at least 150 minutes per week of moderate intensity physical activity - equating to approximately 30 minutes five times per week. This could be 30 minutes in one go or blocks of 10 or 15 minutes throughout the day. 

Here’s some ways you could incorporate cardio into our 10 week workout challenge:

1. Run, 20 minutes.
2. Brisk walking, 30 minutes.
3. StairMaster, 20 minutes.
4. HIIT, 20 minutes.
5. Swim, 30 minutes.
6. Row, 20 minutes.
7. Cycle, 30 minutes.
8. Elliptical trainer, 20 minutes.
9. Jump rope, 15 minutes.
10. Boxercise, 20 minutes.

WEEKLY WORKOUT PLAN

Screenshot the image below and help it guide you to get after your goals.

Move Your Body isn’t just about fitness challenges, it’s about making positive changes and learning to love how you move. This could be lifting weights, hitting the track or taking to the field.

Find what you love. Get up. Get moving. Because the only person that can make a difference is you.