The 10 Best Exercises to Start on Day One of 2026

The first workout of the year matters more than people realise. Not because it needs to be extreme, but because it sets the tone. The goal on 1 January isn’t exhaustion or punishment — it’s momentum. The best exercises for day one are movements that burn fat, build muscle, raise metabolism, and can be repeated consistently without burning you out.

Here are 10 exercises that give you the biggest return on effort, plus how and when to use them so your 2026 body transformation actually sticks.

1. Squats

Squats are one of the most effective full-body exercises you can do. They build your legs, glutes, and core while driving a big hormonal response that helps with fat loss.

How: start with bodyweight if you’re returning after a break. Keep your chest up, push through your heels, and move under control.
When: day one and at least twice per week.
Mix it up: bodyweight squats, goblet squats, barbell squats, tempo squats.

2. Push-ups

Push-ups train your chest, shoulders, triceps, and core at the same time. They also quickly expose weak points without needing equipment.

How: keep your body in a straight line, core tight, and elbows at about 30–45 degrees.
When: day one as part of a full-body session.
Mix it up: knee push-ups, incline push-ups, decline push-ups, slow negatives.

3. Walking Lunges

Lunges build leg strength, improve balance, and raise heart rate without stressing joints too much.

How: take long controlled steps, keep your torso upright, and drive through the front heel.
When: day one or day two, especially if you’re easing back into training.
Mix it up: reverse lunges, stationary lunges, weighted lunges.

4. Plank

A strong core is essential for a lean look and injury prevention. Planks train deep core muscles without excessive spinal movement.

How: keep your hips level, squeeze glutes, and breathe steadily.
When: day one at the end of your session.
Mix it up: side planks, shoulder taps, weighted planks.

5. Deadlifts (or Hip Hinges)

Deadlifts build the posterior chain — glutes, hamstrings, lower back — which is crucial for fat burning and strength.

How: if you’re new or returning, start with a kettlebell or dumbbell hip hinge. Keep your back neutral.
When: day one if experienced, otherwise within the first week.
Mix it up: Romanian deadlifts, kettlebell deadlifts, trap bar deadlifts.

6. Pull-ups or Rows

Most people neglect pulling movements. These build the back, improve posture, and help create a lean V-shape.

How: use assisted pull-ups, resistance bands, or dumbbell rows if needed.
When: day one or day two.
Mix it up: lat pulldowns, inverted rows, single-arm rows.

7. Glute Bridges

Strong glutes support fat loss, posture, and lower-body power, especially if you sit a lot.

How: squeeze at the top, don’t overarch your lower back.
When: day one as an activation exercise or finisher.
Mix it up: single-leg bridges, hip thrusts, banded bridges.

8. Mountain Climbers

This is a high-fat-burning exercise that combines core work with cardio.

How: keep hips low, drive knees fast, stay light on your feet.
When: day one as part of a conditioning circuit.
Mix it up: slow climbers for core, fast intervals for fat loss.

9. Jump Rope or Low-Impact Cardio

You don’t need long cardio sessions on day one, but some movement that raises heart rate helps kick-start fat loss.

How: 30–60 second bursts with rest in between.
When: day one or later the same day as a short walk.
Mix it up: jump rope, brisk walking, cycling, rowing.

10. Walking

Walking is underrated but essential for staying lean long-term. It reduces stress, supports fat loss, and improves recovery.

How: relaxed pace, steady breathing.
When: day one and every day after.
Mix it up: incline walks, outdoor walks, post-meal walks.

How to Structure Day One

Keep it simple. A full-body session of 45–60 minutes is perfect.

Example:

• Squats

• Push-ups

• Rows or pull-ups

• Lunges

• Plank

• Short cardio finisher

Finish feeling energised, not destroyed.

How to Mix It Up Going Forward

Rotate intensity rather than exercises:

• Strength-focused days with slower reps and rest

• Conditioning days with circuits and intervals

• Active recovery days with walking and mobility

Consistency beats complexity. If you can repeat the plan next week, it’s working. The best exercise on 1 January isn’t the hardest one — it’s the one that makes you want to come back on 2 January. Start with movements that burn fat, build muscle, and respect where your body is right now. Stack small wins early, and by the end of 2026, lean and mean won’t be a goal — it’ll be your default. If you're stuck, choose an LA Muscle supplement like Norateen Heavyweight II for muscle & Strength or Fat Stripper Intense to get more lean.