Welcome to the New Healthier You Fitness Plan

Jessica Smith
by Jessica Smith
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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.


34 responses to “Welcome to the New Healthier You Fitness Plan”

  1. Avatar UnStoppable Felicity says:

    Let’s do it! Thank you!!

  2. Avatar Rebecca says:

    I’m ready to try this!

  3. Avatar Brinda Tatum says:

    I love this

  4. Avatar Jennifer Kramer Flemmer says:

    Love this!!

  5. Avatar Laur says:

    I’m in!

  6. Avatar Christina Lindsay says:

    I think you are just what I’m looking for! I’m in!

  7. Avatar Mega Gunn says:

    Can you please do more dance videos those are my favorite! I don’t notice I’m working out because they are actually fun. I actually catch myself laughing and smiling and that’s a big help when you have the blues some days.

  8. Avatar saintswife says:

    Hi. I’m in. I’m 100 over weight and I have really bad knees, so I found this 10 min. exercise doable. I can’t do any jumping or squating yet, but that’s my goal. I think this will be very doable when alternated with my treadmill. What I like best is I don’t have to go out and have other people see me do this.

  9. Avatar Coral08 says:

    I’m in!!! I’m about 50+ lbs. over and found this to be something even my knees could do!

  10. Avatar Candice says:

    I did the first workout last night and anxious to see day 2’s workout!!

  11. Avatar Brenda says:

    I’m in!! Excited for day 2!

  12. Avatar Annie says:

    I’m in! I have about 45 to lose.

  13. Avatar Tiffany says:

    I’m in! These daily prompts are a great way to ease in to regular working out. Jessica does an awesome job of engaging and motivating!

  14. Avatar jessicasmithtv says:

    Thanks for joining me everybody! I’m excited to be your workout partner for the next couple of weeks 🙂 Go team!

  15. Avatar Bea says:

    Nice doable workouts

  16. Avatar Makayla Ann Thompson says:

    Just finished one 10 minute workout. It was awesome and its a lot easier to do the whole thing without stopping and pausing the video for a little bit to catch your breath than a lot of other youtube work outs that I’ve tried! I will start over again on Sunday or Monday to make it easier to keep up with weekly. Also, how would you log this into your exercises?

  17. Avatar Kathy Fisher says:

    Love Day 1, such a lovely way to get back into exercise, and even easier to do at home, especially if your like me, and don’t like going to the gym xx

    • Avatar Makayla Ann Thompson says:

      Actuall calories burnt depends on a lot of things however if you are tracking it using My Fitness Pal then go into cardio under workouts and put it in as aerobics, possibly low impact if you didn’t do all the advanced movements.

  18. Avatar Stacia Wilbourne says:

    Count me in too.

  19. Avatar Sharon says:

    I started day 1 yesterday and did the workout 3x. It was easy enough that I felt like doing more but I felt I was still working! My goal is to be able to do the video 3x while incorporating the jumpier moves! Thank you for putting this together! I’m looking forward to completing this plan with you! Looking for day 2 now…

  20. Avatar Karina says:

    I’m in, starting today. I’ve gained about 40 pounds in the last year and a half. I’ve never been this heavy and I am not happy with myself at all. I’m ready and excited for this.

  21. Avatar Michelle Comer says:

    I’m in!!!!!

  22. Avatar RHodges6821 says:

    I like the exercises Jessica was doing it put me in the mind of Leslie Sansone. I feel the exercise is not complicated they’re really easy and you still break a sweat and I love to sweat when I’m working out. So, that being said I’m in.

  23. Avatar Csy says:

    I’m in! I keep trying and failing to lose weight. Maybe this will help.

  24. Avatar Sarah Kelly says:

    I’m in

  25. Avatar Vivian Rigsby says:

    I am very lazy, so anything that tells me what to do before I talk myself out of it is most welcome!

  26. Avatar Barbara Roberts says:

    We do these moves at my Zumba class. This will be good for the days I don’t get to class

  27. Avatar Kari Coffey says:

    I liked this video…I’m on a quest to find something different that I can do at home, other than riding the stationary bike. Love it!

  28. Avatar Nikki Schellhaas says:

    This looks attainable. I am definitely in. I will start tonight.

  29. Avatar Lib says:

    I’m in.

  30. Avatar Liz says:

    Started this tonight! How would you suggest inputting this exercise into the MFP app? Rather, what type of activity do you think this most closely resembles?

  31. Avatar Barb says:

    Joined kayo boxing garden city ny i burned 1000 calories today

  32. Avatar Monica Marks says:

    I’m in.

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