Exercise for Weight Loss 4-Week Jumpstart Workout Program By Paige Waehner Updated November 30, 2018 Pin Flip Email Print Igor Alecsander / Getty Images More in Weight Loss Exercise for Weight Loss Basics Procedures Nutrition for Weight Loss Diet Plans Medications Pills and Supplements You know that if you want to lose weight, you have to exercise. Diet can help, but it's not enough. The problem, of course, is that 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? Starting a New 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, which are: Showing upFinding a program that meets your fitness goalsActually enjoying 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 The four-week program incorporates cardio and core exercises that get progressively more challenging each week. The principles of the plan are simple: You 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.You 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. Getting Started 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. Your Four-Week Jumpstart Plan Day1 Day2 Day3 Day4 Day5 Day6 Week 1 13 minutes walking20 minutes cardio Quick &easy core(two sets of10 reps) 13 minutes walking10 minutes medicine ball circuit Rest 10 minutes medicine ball circuit13 minutes walking20 minutes cardio Quick &easy core(two sets of10 reps) Week 2 20 minutes cardio20 minutes bike20 minutes elliptical Quick &easy core(two sets of12 reps) Two 10-minute circuits20 minutes bike10 minutes medicine ball circuit Rest 20 minutes cardio 20 minutes bike20 minutes elliptical Quick &easy core(two sets of12 reps) Week 3 25-minute intervals 25 minutes cardio Beginnerabs and back Low-impact blast13 minutes walking Two 13-minute circuits Rest 25-minute intervals25 minutes cardio Beginnerabs and back Week 4 25-minute intervals 25 minutes cardio Best absworkout Two 15-minute circuits20 minutes walkingLow-impact blast Rest 25-minute intervals25 minutes cardio Best absworkout Was this page helpful? Thanks for your feedback! Get one simple hack every day to make your life healthier. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Continue Reading Article Try This 4-Week Advanced Weight Loss Program for a Challenge Article 4 Weeks to Health and Fitness for Yo-Yo Exercisers Article No Equipment Is Needed With the Insanity 60-Day Total Body Workout Article 12 Weeks to Weight Loss: Your Free Workout Program Article How to Build a High-Intensity Weight Loss Cardio Workout Program Article Hormones Suck: How to Lose Weight With Exercise During Menopause List 8 Ways to Get Rid of Belly Fat Article Should You Try LL Cool J's Platinum Workout? Article A Fat Burning Pilates Exercise Program List 10 Simple Ways to Lose 2 Pounds a Week Article 5 Reasons You Can't Stick to An Exercise Program Article 2 Easy Home Workouts to Tighten Your Body Article Stick to Your Weight Loss Workout Routine With These Tricks Article How to Pick an Exercise Program Seniors Will Stick With Article Starting an Exercise Program for When You Have Extra Weight to Lose Article The Truth About Your Fat-Burning Zone for Weight Loss Want to Lose Weight in 2019? Let us help you with a personalized meal plan!