Who you are:

On Monday, you're ready to start your diet, give up your worst habit and generally treat the first day of the week like it's the first day of the year...again. And you’re certainly not alone. More people start exercise regimes on Mondays than on any other day of the week, research shows, and a new study in the American Journal of Preventive Medicine found that health-related Google queries are highest on Monday and Tuesday—suggesting that on this particular day, people are most motivated to take control of their health.

The best workout to start your week: Something that you've always really wanted to try, like a 10K training plan, stand-up paddleboarding, indoor rock-climbing.

Why: You're most likely to not only set goals but also actually try to reach them. Fitness pros who work with clients day in and day out confirm what the research has found. "People tend to look at Mondays like a fresh start," and they're more likely to show up for an appointment with a trainer and be willing to try something a little challenging, says Diane Vives, a spokesperson for the National Strength and Conditioning Association and the owner of Vives Training Systems and Fit4Austin. As the week rolls on, many people get busy or worn-out, she says, and that can lead them to abandon their goals.

Who you are on Monday:

Bloated and a little sheepish from a weekend of indulging.

The best workout to start your week: A high-intensity interval workout, maybe with a trainer or a small group class.

Why: Metabolic circuits, which combine both strength and cardio moves into one workout, are some of the most efficient ways to burn calories and fat, research shows. And they don't stop when you do: These types of high-intensity muscle-building exercises help your body continue to burn calories even after your workout, says Michelle Dozois, a certified fitness instructor for FitnessGlo. She recommends total-body moves like squats to overhead press, planking toe taps and, of course, squat thrusts. Dozois adds another plug for Mondays: You can take a rest day off after each workout day and still squeeze in three days of exercise for the week (Monday, Wednesday, Friday).


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