Since starting 12 Minute Athlete nearly 10 years ago (can you believe it?!), I’ve always been a huge believer in the power of goals to keep us motivated, challenged, and continuously growing. Goals have been a game-changer for me, helping me stay excited about my fitness and life—even when motivation dips.

Over the years, I’ve set all kinds of goals: from being able to do 5 pull-ups in a row (something I used to think was impossible), to mastering one-legged squats and handstands, to doing 100 burpees in under 6 minutes, and now pushing myself to learn jiu-jitsu. And while I’ve checked some goals off my list, I’m always adding new ones. Because goals aren’t about arriving at some final destination—they’re about the journey and who you become along the way.

With a new year around the corner, it’s the perfect time to think about setting some goals that challenge and inspire you. And while you can absolutely set goals at any time of year (there’s no rule that says you have to wait!), research backs up the idea of “fresh starts” (a concept from Katy Milkman’s work on how to change). A fresh start—whether it’s the first day of a new year, month, week, or even your birthday—gives us a mental reset. It helps us leave the past behind and focus on what we can start doing now to create the future we want.

Maybe you already have your next big goal in mind. If so, amazing! The next step is to break it down into smaller, actionable steps so you can start making progress right away.

But if you’re feeling unsure about what to focus on next, don’t worry—that’s totally normal. Sometimes, we need a little inspiration and exposure to new ideas to find a goal that excites us. That’s why I’ve put together a list of cool, fun, and challenging goals across several categories—from fitness to adventure to mindset—that you can use to jumpstart your own list.

Fitness-Related Goals

If you’re looking to get stronger, fitter, or master some impressive calisthenics, here are ideas to challenge yourself:

• Work up to 10, 20, or even 50 push-ups in a row.
• Master 5 strict pull-ups or aim for more advanced variations like archer pull-ups or muscle-ups.
• Do one-legged squats (pistol squats) with full depth on each leg.
• Hold a 2-minute plank or work towards a 5-minute plank challenge.
• Perform 10 unbroken handstand push-ups or hold a freestanding handstand for 30 seconds.
• Learn to do a human flag or dragon flag.
• Complete 100 burpees in under 6–8 minutes.
• Set a goal to run 1 mile, 5k, or 10k at a specific pace.
• Get comfortable with a new skill like kettlebell snatches or barbell deadlifts (with proper form).
• Practice holding a L-sit for 30 seconds.
• Work on flexibility by achieving a full front split or pancake stretch.

Adventure-Related Goals

Adventure goals add excitement and get you out of your comfort zone:

• • Hike a new challenging trail or summit a nearby mountain you’ve never attempted.
  • Try a rock climbing wall or go outdoor bouldering.
  • Go on a multi-day backpacking trip in a national park.
  • Take a cold plunge challenge by swimming in a mountain lake, the ocean, or doing regular cold showers.
  • Try a completely new activity like kayaking, paddleboarding, or surfing.
  • Complete a bikepacking trip or ride a long-distance cycling route.
  • Set a goal to camp outdoors (even in your backyard) and unplug for a weekend.
  • Go on an obstacle course adventure, such as aerial ropes courses or ziplining.
  • Plan a trip where you complete a bucket list adventure (like paragliding or skydiving).
  • Learn basic survival skills like fire-starting, navigation, and shelter-building.
  • Try a winter adventure sport like snowshoeing, skiing, or snowboarding.

Sports-Related Goals

Whether you’re diving into a new sport or refining your skills, here are some ideas:

• Learn the basics of boxing, kickboxing, or Muay Thai.
• Take up jiu-jitsu or work towards your first belt promotion.
• Join a rec league for soccer, basketball, or volleyball.
• Commit to improving your form in a sport you already love (e.g., perfecting your tennis serve).
• Try a sport you’ve never attempted: pickleball, badminton, or racquetball.
• Set a goal to hit a golf handicap target or perfect your swing.
• Train to play Ultimate Frisbee or try disc golf with friends.
• Work on mastering basic swimming strokes or train for an open-water swim.
• Learn to skateboard or rollerblade (or work on cool tricks!).
• Take up a racquet sport and aim to play at least once a week (pickleball, anyone?)
• Improve your balance and coordination by trying slacklining.
• Work towards being able to juggle a soccer ball 20–50 times without dropping it.

Competition-Related Goals

Signing up for a challenge or competition is a great way to push yourself:

• Register for a Tough Mudder, Spartan Race, or other obstacle course challenge.
• Sign up for a 5k, 10k, half marathon, or marathon and train for a personal best time.
• Compete in a jiu-jitsu tournament or local martial arts event.
• Try a sprint triathlon or a full triathlon if you’re up for a bigger challenge.
• Enter a CrossFit competition or complete the Open.
• Compete in a powerlifting or weightlifting event to test your strength.
• Sign up for a swim meet or open-water swimming competition.
• Join a local pickleball, tennis, or squash tournament.
• Try your hand at an endurance event like a 100-mile cycling race.
• Enter a local rowing regatta or indoor rowing competition.
• Challenge yourself with a parkour competition or Ninja Warrior-style obstacle event.
• Aim to beat a personal record for burpees, push-ups, or a running distance.
• Compete in a jump rope contest (number of double-unders or longest duration).

Skill-Based Goals

Learning new skills keeps you mentally and physically engaged:

• Master a specific yoga pose (e.g., crow pose, scorpion handstand, or splits).
• Learn to jump rope with different footwork or master double-unders.
• Build up to performing a full freestanding handstand.
• Work on breath control and mindfulness through breathwork or apnea training.
• Learn to juggle (it’s great for hand-eye coordination!).
• Practice balance skills on a slackline or balance board.
• Train to skip a certain amount of rope in a row or set duration.
• Learn basic gymnastic skills, like cartwheels, forward rolls, or back bridges.
• Learn how to climb a rope using proper technique.
• Improve your mobility and aim for a deeper, more relaxed squat.

Mindset & Lifestyle Goals

Because achieving physical goals starts with the right mindset:

• Set a goal to complete a daily 5- or 10-minute meditation practice for a month.
• Challenge yourself to wake up 30 minutes earlier to work on fitness.
• Commit to tracking your progress weekly on your fitness or adventure goals.
• Try a no-sugar challenge for 30 days.
• Set a goal to get at least 7–8 hours of sleep consistently for better recovery.
• Commit to a weekly outdoor workout in nature.
• Keep a gratitude journal to document progress and celebrate wins.
• Take part in a 30-day movement challenge—something like a squat, push-up, or mobility streak.

What’s Your Goal?

Remember, the best goals are the ones that excite you. They don’t have to be big or flashy to make an impact—they just have to challenge you to step out of your comfort zone and grow. Choose a goal that feels meaningful and doable, then break it down into small, consistent steps.

If you’re feeling a little nervous or unsure, that’s a good sign—it means you’re pushing yourself toward something new. Progress will come if you keep showing up. And don’t forget to celebrate your wins along the way, no matter how small. Each time you hit a milestone, you’re building momentum, confidence, and a stronger version of yourself.

So what’s your next goal? I’d love to hear what you’re working on. Share it in the comments or tag me on Instagram—I’m always here to cheer you on!

Let’s make this year (or month, or day!) one of progress, fun, and new challenges. You’ve got this!