Fitness Articles

Your January Jumpstart Workout Plan

Change Your Body and Mind in Just One Month

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What's the most popular New Year's resolution year after year? Losing weight (and getting in shape). If you've made a goal to drop pounds, tone up and work out more regularly in 2012, SparkPeople's January Jumpstart Workout Challenge can help!

Our Coach Nicole created this 7-day workout plan for people of all fitness levels, but it does involve daily exercise and a real commitment. That may sound daunting, but each workout can be tailored to your own fitness level, and you also get to pick activities that you enjoy. All you need to get started is a little willpower—and a set of dumbbells.

How it Works
  • Do one video (below) each day. Each video will only take you about 10 minutes to complete. For some of the videos, you'll need a set of dumbbells (but if you don't have any, you can improvise with no weights OR other weighted objects such as soup cans or water bottles). If you want to work harder or increase the intensity, repeat the video one or two more times.
     
  • Do five 30-minute cardio sessions per week. You pick the activity and intensity. Need ideas? How about over 110 cardio workout ideas to get you started! 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. And remember: That 30 minutes can be broken up into smaller chunks of time throughout the day if that better fits your schedule.
     
  • 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. Our videos make strength training easy with detailed instructions on form and visuals of correct 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 January Jumpstart Workout Plan . (Click on each link to see the video and find info about tracking each individual workout.

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 Workout Tips
Feel confused about this? Find the answers to common questions below.

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. This workout plan should be thought of 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 of our Bootcamp videos are integrated into your SparkPeople Fitness Tracker. Simply go to your Fitness Tracker and search for any keyword from the video's title to add it to your tracker. You can also click the "Track Calories Burned" button that appears under the video screen to add it to your tracker.

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 this fitness plan on any particular day or week. The workout challenge was designed to begin (Day 1) on a 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 specific days you do them on.

What if I have more questions or need support?
Join our January Jumpstart Workout Challenge to connect with other people who are following this workout plan. There, you'll also get weekly emails to help you stay motivated and reach your goals!

Overall, this workout plan will make sure you're targeting each of your major muscle groups to get your body into great shape. By doing a different workout each day, you'll have more fun and be more likely to stick with it! Enjoy!

Click here to to redeem your SparkPoints
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Member Comments

  • Saving this for winter when my l8f6e slows down,.
  • Take notice of how great you feel and how many improvements you have made so far!
  • I am so ready for this new year! This challenge will be just the motivation that I need! :)
  • TRAPPER2002
    I think this is going to be a good one for me. Can I put the challenge on my start page?
  • AMIE3002
    Hey, I found this article that might be a motivator for many of you. Exercise has so many benefits not only for physical but for your mental health too!
    http://brain-fe
    ed.com/exerci
    se-mental-health/
  • This will be a helpful push i need to stay motivated. Injuries have been getting the best of me and now I am gonna get the best of them. Looking forward to moving forward!
  • BERNDAWG4
    It's 2:45 in the morning and I haven't seriously tried eating healthy in years. I'm seriously obese and will likely need to modify exercises and take it slow but I've lost 100 lbs before and I know I have it in me to do it again. I have 1 grand baby and another on the way so it's time to get serious. I need to be hear to see all of my grandchildren grow up and be happy.. So I guess I'm in!
  • today I need to start over again. I have let my demons get the best of me again. also I have someone interested and I want to look better I like him too. I know I shouldn't do it for him I need to do it for me.
  • well! Today is my week 4 day 1 workout! I have tracked my nutrition for most of the last month. I tracked my workouts. I did modify some of the workouts when I had to. Mostly though, I stuck to the program. I weigh in on Monday. I will be happy if I at least lost the weight I've gained over the holidays!
  • I forgot to post that I did an upper body work out today for my extra workout. I also walked an extra mile. I finished my mile in 12 minutes.
  • well, i'm almost finished with this week. I'm 6 days behind some of the other challengers. I'm going to weigh in on Monday. I have lost a few lbs. It'll be interesting to see how much more I have lost on weigh in day.
  • I know I'm starting late but i plan on completing the full 30 day fitness plan. I' m excited to be part of this team. I gained 20 last fall and definitely want to get it off.
  • This is week 2 for me. I started 6 days late due to injuries. I am completely bored with the videos available on SP. I've been a member for a few years. I've done all of the videos over &over! The instructions are to do 1 SP toning video a day. I can do those work outs without having to watch the video. I just wouldnt get the SP points
  • Yep. I''m in the same quandry. I received no e-mail and no videos have come up for week 2. Will repeat week one until further directions arrive. - plus add 2 more videos from the list offered.
  • FUNZ81
    Finished Week 1 and ready for Week 2. Only days 1-7 show. How do I start Week 2?

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.