4 Week Jumpstart Workout Program

139813570.jpg

You know that if you want to lose weight, you have to exercise, but finding an exercise program you can stick with isn't easy. In fact, some experts suggest that half of people who start exercising will quit within six months, most within the first two months. The most common reasons you mayquit exercising:

  • You do too much too soon and quit because of burnoutsoreness or injury.
  • You're afraid of failure
  • You're too busy to fit in the exercise you need to get results
  • Results aren't fast enough and you feel like you're wasting your time
  • You get confused about how to start exercising, feel overwhelmed by everything you're supposed to be doing
  • You're bored with your workouts

Do you recognize any of those reasons? All of those reasons? If so, it may be time for you to forget what you've tried in the past and focus on the most important rule of exercise: Showing up for your workouts. If your workouts are too hard or too confusing, too boring or just don't fit into your schedule or lifestyle, you aren't going to show up for them and that's a guarantee you won't lose any weight.

Rather than waste time on programs you can't keep up with or focusing on weight loss goals you never meet, maybe it's time to come at this from a different angle.

Why not forget about the scale, at least for the time being, and start with a level of exercise that feels good to your body and your mind?

This 4-Week Jumpstart Workout Program offers exactly that: A flexible, points-based program that allows you to do three important things: Create a workout schedule that fits your life, have a specific, reachable goal each week and time to build strength, endurance and, most important, an exercise habit that you can sustain into the future.

The Program

This 4-week program offers cardio and core workouts that get progressively more challenging each week.  Here's how this program is different from other programs you may have tried:

  • Focus on workouts, not weight loss: We can't always predict how much weight we'll lose, even if we follow all the diet/exercise rules. We can, however, get an exact amount of exercise each day and it's that accomplishment that eventually leads to weight loss.
  • Flexibility: You have a goal for a certain number of points and you'll have suggested workouts and exercises, but how and when you meet those goals is up to you.
  • Simplicity: You won't see traditional strength training in this program, just cardio and core. That means you won't need any equipment - at least not yet - and your workouts will be simple. Of course, strength training is important for losing weight, among other things. However, for many beginners, doing both cardio and strength is just too much. They feel sore, tired and, sometimes, may even sabotage themselves by eating more calories to compensate for those extra workouts. For this phase of the program, you won't have to worry about any of that and, by the time you finish, you'll be stronger, fitter and ready for the strength workouts in Phase 2 of this program.

    Getting Started

    1. Choose your cardio - For Day 1, Day 3 and Day 5, I've provided a choice between 2-3 workouts.  You can do one of the suggested workouts or, if these don't work for you, do something you like: Walking, running, cardio machines, swimming, cycling, exercise videos, etc.
    2. Monitor your intensity - All workouts are done at a moderate intensity, which is around a Level 5 Rate of Perceived Exertion (RPE) on this perceived exertion chart: You should be just out of your comfort zone, but still be able to talk. You can also use the talk test and/or a heart rate monitor or a combination of these methods.
    3. Reward yourself - If you met or exceeded your goal, reward yourself: A massage, a night out, new workout clothes or some other activity you enjoy.
    4. Make changes - If you didn't meet your goal, figure out where you went wrong and use that information to make changes for the next week.

    Your 4 Week Plan

     Day
    1
    Day
    2
    Day
    3
    Day
    4
    Day
    5
    Day
    6
    Week 113-Min Walking
    20-Min Cardio
    Quick & Easy Core 
    2 sets-10 reps
    13-Min Walking
    10-Min Med Ball Circuit
    Rest13-Min Walking
    10-Min Med Ball Circuit
    20-Min Cardio
    Quick & Easy Core
    2 sets-10 reps
    Week 220-Min Cardio add 2 min
    20-Min Bike
    20-Min Elliptical
    Quick & Easy Core
    2 sets-12 Reps
    Beg. Intervals 
    2 Circuits-10-Min Med Ball Circuit
    Rest20-Min Cardio add 2 min 
    20-Min Bike
    20-Min Elliptical
    Quick & Easy Core
    2 sets-12 reps
    Week 325-Min Intervals 
    25-Min Cardio
    Beginner Abs and BackLow Impact Blast
    2 Circuits - 13-Min Walking 
    Rest25-Min Intervals 
    25-Min Cardio
    Beginner Abs and Back
    Week 425-min Intervals
    25-min Cardio
    Best Abs Workout2 Circuits - Low Impact Blast
    20-Min Walking Add 5 Min
    Rest25-min Intervals
    25-min Cardio
    Best Abs Workout

    Continue Reading