Get your FREE weekly workout guide and healthy dinner meal plan here! Just follow along with the plan to jumpstart your fitness and start feeling your best! 

8 week beginner jumpstart week 3happiness is homemade accepts no responsibility of accidents or injuries incurred during this fitness routine. do not perform this fitness routine without consult of your doctor.Affiliate Links

Welcome to Week Three of the 8-Week Fitness Jumpstart hosted by Play. Party. Pin. and myself! If you missed any of the previous weeks, no worries! You can catch up on everything by clicking here!

Week Three! How’s everyone doing? By now your body should be getting used to having a daily fitness routine, so we’re going to crank up the intensity just a notch by adding in a session of HIIT (high intensity interval training). HIIT is a type of cardio exercise, usually lasting from 10-30 minutes per session, that alternates short, very high intensity intervals with longer, slower recovery intervals. HIIT workouts are the perfect way to condition your body, and they are excellent for fat burning as well.

If you’re looking to change up your workout routine a bit, or if you’re interested in running and marathon training, be sure to head over to Play. Party. Pin. where Britni is also sharing a weekly workout plan and meal guide!

WORKOUT PLAN: For each day shown, complete the listed exercises at least once (note: if you are able, repeat each cycle 2-3 times to maximize results) and walk for the stated amount of time. This week’s workout incorporates run/walking on Thursday and Sunday. For these workouts, run for one minute followed by walking for one minute. Repeat the run/walk cycle for 30 minutes.

Week Three Workout Plan


Click here to see video demonstrations of some of this week’s exercises!



The Best 15-Minute Beginner Workout (No Equipment Needed) | Class FitSugar

YouTube video


10 Minute Beginner HIIT Workout

YouTube video

If you want to add a bit more weight and resistance to your routine (especially your squats!), I highly recommend picking up a 10-pound weighted toning ball. I have been using one while doing my squats and lunges, adding an overhead press with each squat or lunge for extra toning. I have also added morning or evening yoga stretching a couple of times a week using my all-time favorite  All-Day Yoga for Beginners DVD.


This week’s meal plan looks SO delicious! Seriously, I’m super excited to cook dinner this week, especially these veggie burrito bowls (YUM!).

Vegetable Burrito Bowls

Vegetable Burrito Bowls with Cauliflower Rice by Blissful Basil

tri tip steak with sicilian herb sauce on cutting board

Grilled Tri-Tip with Sicilian Herb Sauce by A Healthy Life for Me

turkey taco lettuce wraps

Turkey Taco Lettuce Wraps by Cooking Classy

Paleo Pesto Meatballs

Paleo Pesto Meatballs by Foraged Dish (serve with zucchini noodles)

Lentil Kale and Sweet Potato Stew

Lentil, Kale & Sweet Potato Stew by Dough-Eyed Girls

salmon vegetable skewers kabobs

Orange Marinated Salmon and Veggie Skewers from Amazingly Tasty

Basil Tomato Vegan Personal Pizzas

Vegan Personal Tortilla Pizzas by Blissful Basil

Find all 8 weeks of the Beginner Fitness Jumpstart (including weekly workouts and meal plan!) here: 
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xoxo Heidi, signature block from Heidi at Happiness Is Homemade

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  1. Hi Heidi,

    This is just what I needed because I like regimens/checklists. The meals will also add some variety to my meal prep. I have been looking on the various weekly links, but have not seen week 4. Would you please tell me where I can find the info for week 4? Thanks.