Full Body Workouts 4-Week Jumpstart Workout Program By Paige Waehner, CPT Paige Waehner, CPT Facebook LinkedIn Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer"; and co-author of "The Buzz on Exercise & Fitness." Learn about our editorial process Updated on November 25, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Tara Laferrara, CPT Reviewed by Tara Laferrara, CPT Tara Laferrara is a certified NASM personal trainer, yoga teacher, and fitness coach. She also created her own online training program, the TL Method. Learn about our Review Board Print Igor Alecsander / Getty Images Finding an exercise program you can stick with is not always easy. Oftentimes, you will be all gung-ho about a new fitness plan only to burn out six months later because the pace simply wasn't sustainable. At the same time, there is no point in cruising through a routine that doesn't challenge you physically. Doing so robs you of any gains you may have achieved and will up not only end up disappointing you but boring you. What kind of motivation is that? The most effective weight loss programs combine diet and exercise. An exercise program that challenges you will help to keep you engaged so that you not only reach but also maintain a healthy weight. How to Start a New Exercise Plan So, now is the time to forget what you've done in the past and focus on the three most important facets of effective exercise. 3 Key Elements of Exercise Showing upFinding a program that meets your fitness goalsEnjoying the workout It's not as difficult as it sounds. Start by forgetting about the scale, at least for the time being. Instead, commit to an exercise plan that feels good for both your body and your mind. This simple, four-week jumpstart program offers you just that. This flexible system allows you to tailor a routine to your lifestyle and set specific goals within the four-week time frame. By achieving these two things, you'll be well on your way to integrating exercise into your life in a productive and sustainable way. The Program This simple, four-week jumpstart program offers you just that. This flexible system allows you to tailor a routine to your lifestyle and set specific goals within the four-week time frame. By achieving these two things, you'll be well on your way to integrating exercise into your life in a productive and sustainable way. The four-week program incorporates cardio and core exercises that get progressively more challenging each week. The principles of the plan are simple. Focus on the workouts, not weight loss. The bottom line is that you can't always predict how much weight you will lose even if you follow all of the rules. What you can control is how much time you put into exercise which will reap benefits over time. Set your own schedule. In this program, you are provided suggested workouts from which you set your times and routines. There is no strength training. For the jumpstart phase, you will only focus on cardio and core, nothing else. The aim is to start forming a workout habit with a program that won't leave you hammered. If you're able to handle the jumpstart—and you will be—stepping into a strength training program will be a snap. How to Set SMART Fitness Goals 4-Week Fitness Plan For Days 1, 3, and 5, you can choose from a list of two to three recommended workouts (or select something else you like such as running, swimming, or cycling). Days 2 and 6 will be focused on core work, while Days 4 and 7 will be your rest days. The intensity of the workout should be moderate. This is around level five of the rate of perceived exertion (RPE) scale. You should be just out of your comfort zone but still able to talk. You can also use a heart rate monitor to ensure you are within your target heart rate zone. If something in the program doesn't meet your needs, figure out what is not working and change it next week. The point of the program is to discover what is right for you and to start building a long-term, productive relationship with exercise. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Week 1 13 minutes walking 20 minutes cardio Quick & easy core (two sets of 10 reps) 13 minutes walking 10 minutes medicine ball circuit Rest 10 minutes medicine ball circuit 13 minutes walking 20 minutes cardio Quick & easy core (two sets of 10 reps) Week 2 20 minutes cardio 20 minutes bike 20 minutes elliptical Quick & easy core (two sets of 12 reps) Two 10-minute circuits 20 minutes bike 10 minutes medicine ball circuit Rest 20 minutes cardio 20 minutes bike 20 minutes elliptical Quick & easy core (two sets of 12 reps) Week 3 25-minute intervals 25 minutes cardio Beginner abs and back Low-impact blast 13 minutes walking Two 13-minute circuits Rest 25-minute intervals 25 minutes cardio Beginner abs and back Week 4 25-minute intervals 25 minutes cardio Best abs workout Two 15-minute circuits 20 minutes walking Low-impact blast Rest 25-minute intervals 25 minutes cardio Best abs workout By Paige Waehner, CPT Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness." 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