Fitness Articles

Your January Jumpstart Workout Plan

Change Your Body and Mind in Just One Month

527SHARES
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!
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About The Author

Nicole Nichols Nicole Nichols
Nicole was named "America's Top Personal Trainer to Watch" in 2011. A certified personal trainer and fitness instructor with a bachelor's degree in health education, she loves living a healthy and fit lifestyle and helping others do the same. Her DVDs "Total Body Sculpting" and "28 Day Boot Camp" (a best seller) are available online and in stores nationwide. Read Nicole's full bio and blog posts.

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Member Comments

  • 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
  • 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
  • NINJAGRANDMA
    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
  • LSESH12
    Hi! Where are the daily 10 minute videos, I see the 30 minute videos but can't find the 10 minute ones. Thanks! - 1/3/2014 9:05:08 AM
  • ELLE657
    Hi, Elle here and my goal is to getthrough this challenge without any hiccups or excuses. I believe with your help and guidance, that this I will do it. - 1/3/2014 4:15:18 AM
  • WOW! That was all I could do---with modifications. I see hard work and sweat ahead!! LOL - 1/2/2014 10:47:17 PM
  • BRANDIBOELTER
    I am so excited to start this challenge! This is just what I need to get past the slump that I am in. - 1/2/2014 11:01:48 AM
Popular Calories Burned Searches: Walking: 2.5 mph (24 minutes per mile)  |  Walking: 2 mph (30 minutes per mile)  |  Treadmill: 4 mph (15 minutes per mile)

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