Best new workout ideas for 2022

Looking for some fresh and different workout ideas? Here are 8 ways to bring new fitness energy to your training plans.

 

How to make exercise interesting

 

Experts are always telling us that the best fitness routine is one you can stick with. But what happens when you fall out of love with your normal schedule of gym, cardio, or classes? Those experts are right to say that consistency is key for getting fit and staying in shape. Luckily there are 100s of different kinds of workouts, sports, and exercises to try so you can create your ideal training routine. You don’t have to be like anyone else!

 

5 reasons you might be bored with your workout routine

 

1 You’ve stopped making progress

 

Nothing will squash your motivation faster than a lack of progress. It’s depressing to put in the effort and not see any results. If you’ve stopped making progress in your regular workouts, it could be because you’ve hit a plateau or because you’ve stopped trying. Either way, the best solution is to find a new kind of workout.

 

2 You’re bored of your surroundings

 

Where we train can have a massive impact on how fired up we feel. If you don’t like your home gym, the class instructor, or the other people in the gym then you won’t feel inspired to train hard. It’s time to train somewhere else or with other people.

 

3 You got into it because of someone else

 

This one is a sneaky success stealer! If you started your fitness routine because of a friend or an influencer,  it won’t be long before that false motivation wears off. Your passion has to come from you. The solution? Work out why you want to train and make the reason personal.

 

4 Your goals have changed

 

If you’ve moved on from bodybuilding, marathon running, or learning how to Olympic lift then your brain will naturally be looking for the next type of challenge. There’s no shame in leaving old goals behind. It will be exciting to find your next one!

 

5 You want a different type of fitness

 

There’s a big difference between strength training, fat loss, power, speed, or a sport. Perhaps your idea of fitness has changed since you started out? It’s time to find a new workout plan to match your goals.

Gym at home ideas for 2022

 

2022 is a great time to be training at home, whether your home gym is your sole workout space of a helpful addition. Check out some of the new and exciting home gym kit you could add to your training space this year. We love the array of functional fitness kit on offer these days, like mace bells, Indian clubs, and water bags (the latest version of sandbags). These new bits of kit mean you can train full body and work all the muscle groups.

 

New workout ideas for home training

 

Home training has never been more popular – or more packed with exciting ideas for home workouts! It’s amazing what you can do with a single kettlebell and your own bodyweight. Freshen up your home gym training this year by investing in one piece of new kit, then explore the relevant workout styles. For example, get a kettlebell and read up on official kettlebell training. Or invest in a sandbag and get into functional fitness workouts.

 

Try these circuit training ideas

 

Circuit training might not be new, but advancements in training protocols and equipment mean you can create really exciting new formats. The latest circuit workouts combine cardio with lower body and upper body workouts. Here are two we love for 2022.

 

HIIT and strength

 

What you need: two dumbbells, a bench, and a treadmill

 

How to do it:

 

– set up your dumbbells and bench near the treadmill (make sure you’re not invading anyone else’s space)

– after a warm up, complete 10 rounds of 90 seconds treadmill sprint with the following dumbbell exercises (you’ll do each one twice)

1 12 x overhead press

2 12 x goblet squat

3 10 x thruster

4 12 x bench press

5 15 x bent over rows

 

Conditioning circuit workout ideas

 

What you need: one kettlebell, two dumbbells, a skipping rope, a plyo box

 

How to do it:

 

– after a warm up, complete 60 seconds at each station with 20 seconds rest between – just enough to keep your heart rate up!

– go around the circuit 3 times for a 24 minute workout

 

1 kettlebell swing

2 skipping

3 dumbbell clean and jerk

4 box jumps or step ups

5 single arm dumbbell or kettlebell snatch

6 press ups

 

Themed workout ideas

 

Inject some fun into your training throughout the year with simple workout ideas built around calendar dates. Get together with a group of friends to make it even better! Here are a few simple workout ideas:

 

Do a partner workout for Valentine’s Day (14^th February)

Train outside to celebrate the March equinox  (20th March)

Design a mega workout with brunch afterwards for the May Bank Holiday (2^nd May)

Create a Queen’s Jubilee themed workout using key dates and numbers (3^rd June)

Make up a horrifyingly hard circuit or conditioning WOD for Hallowe’en (31^st October)

Do a 12-days of Christmas themed workout with friends at the end of the year

 

What’s hot for 2022?

 

Every new year brings a new list of trending workout ideas. Here are the ones we think will stick around (and are really good for you too!)

 

Mobility training before your workouts

 

Yoga and Pilates have been popular for years, but mobility work is a little different. This style of workout is a great addition to gym training especially if you do a lot of barbell work. Mobility work focused on moving the joints through their entire range of movements with active poses instead of static stretching. All you need is a mat and a resistance band.

 

Boxing workouts at home or the gym

 

Combat sport inspired training is enjoying a comeback, with apps and online challenges making it easier than ever to enjoy the benefits. Add some boxing to your training by getting into shadowboxing, using the boxing bag at the gym, or looking up your local club for group training sessions.

 

Home training with a gym or bodyweight

 

The ACSM’s famous annual trends report (1) listed home exercise gyms as the number two fitness trend for 2022. What does this mean for you? Expect tons of new home training fitness trends, exercise ideas, and new gym ideas to make your home training more exciting than ever!

 

Don’t forget to fuel yourself Pre, Intra and Post-workout – You can grab yourself all your workout must-haves here.  Make sure to let us know how you get on with your training program and tag us in your workouts on Instagram, Facebook, and Twitter – @phdnutrition.

We love seeing your workouts, recipes, and having you as part of our community. If you want to make sure to check out more of our amazing blogs here or grab yourself some of our other Smart Whey Protein to fuel your workouts even further.

References

1 https://journals.lww.com/acsm-healthfitness/Fulltext/2022/01000/Worldwide_Survey_of_Fitness_Trends_for_2022.6.aspx