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.
How much weight should I lift?
The answer is different for everyone. When strength training, you should use a weight that is challenging enough that you feel fatigued by the end of each set, but not so hard that you can't perform the exercise in good form. You might need to try out a few different weights to find out which works best for you. If you're newer, start with a low weight to master the exercise in good form.

What if I miss a day?
If you miss a day, you can move on to the next day or do two videos in one day. Think of the New YOU workout plan as a guideline, so if you mess up here and there, don't worry—just get back to it!

How can I track my workouts?
All the videos are searchable in SparkPeople's Fitness Tracker. Simply search for the video title or "Bootcamp" and you can track your workout and calories burned.

What if I can't do some of the exercises?
Most of the videos will give you ideas to modify your workouts. But if there's any reason you can't do a certain exercise, don't feel pressured to try it. You can modify it as instructed, decrease your range of motion, use less weight (or no weights), or just skip the exercise entirely. Be sure to listen to your body and work at your own pace.

When should I start?
You don't have to start on any particular day or week. The Bootcamp plan was designed to begin (Day 1) on a Sunday, so that you do less exercise (no extra cardio) on Saturday and Sunday. However, you can start Day 1 on any day of the week. Or if you'd rather, you can begin in the middle of a week, starting on a Tuesday with Day 3, for example. As long as you do the videos in order, you don't need to worry about which days you're doing them.

What if I have more questions or need support?
Join our New YOU Bootcamp SparkTeam to connect with other people who are following this workout plan. Post your goals, questions and more in the Team Message Boards to get almost instant feedback and support from our co-leaders and a group of others like you.


Overall, this Bootcamp will make sure you're targeting each of your major muscle groups in new ways. By doing a different workout each day, you'll have more fun and be more likely to stick with it! Here's to a healthier, happier and fitter NEW YOU!

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Member Comments

  • RUNHOME
    I find the little 10 minute exercise are well and good, but I'm unable to click onto the 30 minutes cardio portion of the boot camp. So I go to a 20 minutes "cardio sculpt" workout, which I really like, as it turns out. But why can't I click to the boot camp cardio?
  • ETHELMERZ
    I like these , more down to earth exercises!
  • I will start with this tomorrow on March first I like these type of challange.
  • I have done this New You Boot camp several times since it was first offered. Each time I do the 4 weeks I feel like I am totally back on track for fitness. This has helped me come back from numerous injuries. Thank you Coach Nicole and Spark People!!!
  • I've been making my way through the bootcamp programs. I finished January Jumpstart and Spring into Shape. I look forward to this one because it uses the stability ball. These bootcamps have really helped me consistently exercise at least 10 minutes every day.
  • Looks like the perfect thing to jump start me past this plateau I've hit.
  • VILLA1977
    Hello I'm so happy I started the 28 boot camp 2 days ago I m going to do it. This is the time for me.
  • these boot camps are a really great workout for when you only have a few minutes to workout!!!
  • Love the detailed reminders to keep form. Wish I had done this boot camp as my first boot camp since I've learned so much about posture and correct technique this time around.
  • well its monday morning and this workout won't load. what's going on? i did 5 of them last week and now i can't get anything to start.
  • I'm going to be following this starting on Sunday, and until then I'm going to do my cardio. Just had a great trip where I worked out every day and it inspired me to get back on track.
  • Coach Nicole, Was looking at the Boot Camp Video, What DVD should I buy to get these workouts? My monitor is small so I would like to see them on the big screen. Pls adv title to purchase. Thanks.
  • Are these new or are they the same?
  • Quick question-In following this program, do we need to do the strength training when it's scheduled? Or do we just follow the videos for each day? This takes the place of the strength training, right?
  • TNT_BODY
    I do not have high speed internet at home. Is there anyway to download the videos to my computer so I can use them at home. I know the workouts are available in printed format but the videos really work better for me.

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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