CREDIT: PREETEESH PEETABH SINGH/THE DIALOG
With this 30-step work out plan, it will be easy to get into shape.

This is typically the time of year I write about New Year’s resolutions and the debate as to whether to make them or not.

Instead, I’d like to appeal to the masses and give you a challenge to get you feeling good after the holiday indulgences and less time spent outside walking, biking and such.

Experts say it takes about three to four weeks to form a habit or to see any significant results. The ideal is to be consistent and to prioritize your time appropriately.

This particular challenge should be added to your current routine. Every time something is repeated in the 30 days, try to improve from the time before. If you don’t already have one, sign up for a session at the fitness centre.

Try and complete this challenge by Valentine’s Day that way you can allow for rest days or mix up the order of parts of the challenge as it fits with your routine.

Tip: write this out or tape the article to your calendar for a better visual reminder.

Day 1: finish as many abdominal curls as you can in a row in less than three minutes without stopping. Don’t rush it, keep them controlled and at a fairly consistent pace.

Day 2: hold the squat position for as long as you can. As soon as you start to rise up or shift, it’s over.

Day 3: do as many push-ups as you can without stopping. Hands should be wider than shoulder width and elevated on a step.

Day 4: jog as far as you can in 20 minutes.

Day 5: hold plank position for as long as you can. Hands are on the floor below shoulders, arms extended, head in a straight line with torso and legs and your toes should be on the floor. As soon as something is out of line, it’s over.

Day 6: alternating step forward lunge as many times as you can

Day 7: do as many push-ups as you can without stopping.

Day 8: jog as far as you can in 20 min.

Day 9: do as many abdominal curls as you can.

Day 10: do as many wide pull ups as you can. If you don’t have access to a bar, do wide shoulder presses with hand weights at least 10 per cent of your body weight.

Day 11: jog up and down stairs or on a step mill for 20 minutes.

Day 12: hold plank for as long as you can.

Day 13: do 20 to 30 jump squats and finish by holding a squat for as long as you can.

Day 14: do as many abdominal curls as you can.

Day 15: do as many push-ups as you can.

Day 16: jog as far as you can in 25 minutes.

Day 17: alternating step forward lunge as many times as you can.

Day 18: do as many wide pull ups or shoulder presses as you can.

Day 19: hold plank as long as you can.

Day 20: jog up and down stairs or step mill for 20 minutes.

Day 21: do as many push-ups as you can.

Day 22: 20 to 30 jump squats and then hold squat as long as you can.

Day 23: do as many abdominal curls as you can.

Day 24: jog for 25 minutes as far as you can.

Day 25: do 25 burpees with minimal break time. Squat Jump, bring hands to floor while kicking legs back and landing on toes, push-up, jump legs forward and repeat.

Day 26: hold plank as long as you can.

Day 27: wide pull up or press as many as you can.

Day 28: jog stairs or step mill for 20 minutes.

Day 29: push-ups as many times as you can.

Day 30: 30 burpees.