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)

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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.

Member Comments

  • 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!
    se-mental-health/ - 1/8/2016 6:30:06 AM
  • 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! - 1/7/2015 3:15:43 PM
    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! - 1/7/2015 1:49:50 AM
  • 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.
    - 12/23/2014 8:21:29 PM
  • 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! - 1/25/2014 8:34:07 PM
  • 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. - 1/24/2014 9:41:26 PM
  • 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. - 1/24/2014 9:37:50 PM
  • 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. - 1/15/2014 6:25:20 PM
  • 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 - 1/14/2014 12:59:11 PM
  • 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. - 1/9/2014 8:12:35 PM
  • FUNZ81
    Finished Week 1 and ready for Week 2. Only days 1-7 show. How do I start Week 2? - 1/8/2014 5:41:57 PM
    Somehow I missed the email yesterday, which was day 1, so I did the 1st and 2nd day 10 min. videos, and will start my 30 min cardio tomorrow, if I read this first week correct, I just need to do 5 days of cardio so I think that will work. - 1/5/2014 7:00:41 PM
  • I just recovered from a nasty chest cough, (or so I thought anyway). 20 minutes after completing my first 10 minute video workout and I am still coughing up a lung. I may have to post-pone this jumpstart and revert back to some low intensity exercise for now :( - 1/5/2014 12:15:34 PM
    I'm so glad to have started this challenge! This is exactly the extra push that I need. - 1/4/2014 9:34:21 PM
  • I know it says 30 minutes today but try clicking on it anyway. It is a 10 minute workout still. I hope this helps! - 1/4/2014 5:14:38 PM

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