Fitness Articles

SparkPeople's New YOU Bootcamp Workouts

Get Fit with Our 7-Day Workout Program

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You've set your goals for the year and resolved to get fit, eat better, tone up and lose weight for good. Are you ready to find a plan you can stick with once and for all?

SparkPeople can help!
We created the New YOU Bootcamp Program to motivate and inspire you to reach your fitness goals. We call it “Bootcamp” not because it’s highly intense, but because it involves daily exercise and commitment so you can get real results. That may sound daunting, but you can tailor each workout to your own fitness level, and you also get to pick activities that you enjoy. Following our 7-day fitness program will help you look good and feel great in a matter of weeks and help you build momentum to make fitness a habit, too!

How it Works
  • Do one video (below) each day. Each video will only take you 10 minutes or fewer to complete. You'll need a pair of dumbbells and a stability ball to follow most of the workouts. If you want to work harder or increase the intensity, use a heavier weight and/or repeat the video one or two more times.
     
  • Do five 30-minute cardio sessions per week. You pick the activity and intensity—anything goes! (Get more than 110 cardio ideas here!) You can walk, bike, jog, jump rope, swim, do a fitness class or video—anything that gets your heart pumping! The more variety, the better! If you're new to exercise, aim for 30 minutes (or as close to that as you can manage, gradually increasing over time). If you've been at it a while, go longer—up to 60 minutes per session.
     
  • Follow the plan for 4 weeks. Four weeks of daily exercise is no small feat! This a great introduction to exercise if you're just starting out, since the videos make strength training easy with detailed instructions on form. But even if you're an avid exerciser, following this plan for a few weeks can add variety to your current program, which can help you bust a plateau and continue seeing results.
Refer to the chart below for the 7-Day New YOU Bootcamp Workout Plan. (Click on each link to see the video and to add it to your Fitness Tracker!)

Video Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Cardio (none) 30 minutes 30 minutes 30 minutes 30 minutes 30 minutes (none)


More Bootcamp Tips
Feel confused about this? Find the answers to common questions about this workout plan below.
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About The Author

Nicole Nichols Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.

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