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4 Week Jumpstart Workout Program

Phase 1 - Cardio and Core


Updated July 07, 2014

4 Week Jumpstart Workout Program
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Quick Links: Week 1 | Week 2 | Week 3 | Week 4 | Monthly Calendar | Newsletter E-Course Sign Up

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 numbers suggest that half of people who start exercising will quit within six months, most within the first two months. The most common reasons you may quit exercising:

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, which you can follow online or by signing up for the email newsletter course, offers cardio and core workouts that get progressively more challenging each week. For each workout you complete, you'll get a certain number of points. These points are based on three elements of your workouts:

To calculate your points for cardio workouts: (Frequency x Duration x RPE) = Total Points for Cardio
To calculate points for strength/core workouts: (Frequency x No. of Exercises x Reps) = Total Points for Strength/Core

Add them together and you'll get your total exercise points for the week. The great thing is, you can manipulate one or more of these elements to create the perfect workout schedule. For example, if you don't have much time to exercise, you can still get all of your points by increasing either the frequency or intensity (RPE). If you only have a few days to exercise, you can increase the duration or, again, increase your RPE in order to reach your points goal.

Each week, your points will increase with slightly longer workouts and/or changes in reps or exercises for your core workouts.

How is This Program Different?

  • Focus on points, 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. Sign up for the 4 Week Jumpstart Workout Program E-Course to receive weekly newsletters, or follow the program online. Get started with Week 1.
  2. Choose your workout schedule for the week from the available options or make your own schedule. Schedule your workouts in your calendar for the entire week.
  3. Choose your cardio - There are cardio workouts included, but you should choose an activity like: Walking, running, cardio machines, swimming, cycling, exercise videos, etc.
  4. 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.
  5. Add up your points at the end of the week
  6. Reward yourself - If you met or exceeded your goal, reward yourself with a massage, a night out, new workout clothes or some other activity you enjoy.
  7. 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.

If you're ready, sign up now to receive a weekly newsletter with your exercise assignments, or follow the program online starting with Week 1.

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