Welcome to the New Healthier You Fitness Plan

Jessica Smith
by Jessica Smith
Share it:
Welcome to the New Healthier You Fitness Plan

I’m so excited to be teaming up with MyFitnessPal for The New Healthier You Fitness Plan!

The goal of this program is simple:

  • to help you make regular movement part of your routine or
  • to help you get back into a regular exercise plan after a long hiatus.

For the next seven days, you’ll see a new workout suggestion published each day. I’ll outline the first seven days for you, then you can follow the same exercise suggestions for each day on your own after the first week. You can continue this plan for 30 days, 60 days, and beyond. It’s as simple as that! Feel free to start your week on a Sunday or Monday—whatever works best for you.

Feel free to adjust the intensity and duration of your workout time on each day to best meet your current fitness level; I include some general recommendations in the workouts, but just be sure to make them work for you.

I’ve created four brand new workouts exclusively for this plan to help you get fit from home for free—no equipment or gym membership required. You can follow along with me using the videos or feel free to add in your own favorite workouts as you go. The important part is that you get moving and make this challenge successful for YOU.

The New Healthier You Fitness Plan, Day 1: At-Home Cardio

For the first day of each new week of the month, plan to complete a cardio workout. The intensity and duration of the exercise you pick should align with your current fitness level—if you’re brand new to working out, try 10 minutes of low-intensity cardio. Everyone can try my at-home cardio circuit (see video below).

Workout 1 is a simple cardio routine you can do anytime, anywhere—no excuses! Remember you don’t need a gym membership, a treadmill or even an outdoor track to fit in a good, solid sweat session. This simple but effective circuit helps build coordination, agility and your fitness level—all in just 10 minutes.

Make sure to warm up with 2–5 minutes of any continuous movement you want (suggestions: walking/jogging in place, jumping jacks, walking up and down stairs) before the circuit, and to cool down for 2–5 minutes (suggestions: walking in place, short side steps back and forth) to bring your heart rate down at the end of the circuit.

Try this circuit once through. Once you feel ready for more, try working your way up to 3 rounds of the circuit in total. You can do them all at once or break them up throughout the day into 3 separate 10-minute sessions—both options offer great benefits!



Note: The interval durations above are an estimate.

Like this workout? Check out my “Walk STRONG: 6 Week Total Transformation System!” This all new, low-impact program has everything you need to succeed, including online support and accountability. Save 20% when you use the exclusive MyFitnessPal promo code “3Z74EZAT” at checkout on Amazon.com.

Prefer to do your own thing? Awesome! Schedule in 10–60 minutes of your favorite cardio exercise.

Who wants to join me for this plan? Please leave me a comment below and let me know if you’ll be joining us for this series to jump start your New Year. We’re all here to help support each other and hold each other accountable, so be sure to check in with us in the comments section on each post as we go to see how everyone is doing. Don’t be shy.

Let’s get 2016 off to a great start everybody!

About the Author

Jessica Smith
Jessica Smith

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.


Never Miss a Post!

Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.


Click the 'Allow' Button Above


You're all set.