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 fitness graphichappiness 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 Four 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 join in at any time, and catch up on the previous weeks by clicking here!

How are you feeling, Fitness Jumpstarters? Did you enjoy last week’s HIIT workout? It’s pretty awesome to feel like you’ve squeezed in a complete high intensity workout in only 10 minutes isn’t it? This week we’re going to be using a few new videos to add some variety into our workout routine including an excerpt from my favorite workout DVD, The 30-Day Shred with Jillian Michaels.

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/run for the stated amount of time. This week’s workout incorporates run/walking. For these workouts, run for 90 seconds followed by walking for 60 seconds. Repeat the run/walk cycle for 30 minutes.



Week Four Workout Plan 2


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


30-Day Shred with Jillian Michaels, Level 1


Fat Burning HIIT Workout

YouTube video


10-Minute Beginner HIIT Workout #2

YouTube video



This week’s meal plan is packed full of delicious dinners that will fill you up with plenty of protein and fresh produce.

Bacon Mushroom Fritatta

Bacon Mushroom Fritatta from Southern Boy Dishes

Quinoa Cranberry Almond Chicken Salad

Quinoa Cranberry Grilled Chicken Salad by Jenessa’s Dinners

Orange Chicken with Cauliflower Rice

Paleo Orange Chicken with Cauliflower Rice by The Endless Meal

Healthy Vegan Pizza

Healthy Vegan Pizza by The Whole Tara

Greek Chicken Kebabs

Greek Chicken Kebabs by Cooking Classy

Black Bean Quinoa Chili

Black Bean Quinoa Chili from Fit Foodie Finds

taco stuffed zucchini sides

Taco Stuffed Zucchini by Jay’s Baking Me Crazy

In Week One, I mentioned that Week Four would include a quick weight check to make sure that we’re on the right track. Remember, muscle weighs a lot more than fat, so it’s natural to see noticeable visable changes in your body before see changes on your scale! At the end of Week Four, record your weight so that you are able to chart your progress.

Eat Smart Products Bluetooth Smart Scale

In Week One, I also introduced you to the Smart Scale, and now that I have been using my scale for a few weeks, I can tell you firsthand that it is SO AWESOME! Seriously, I never thought that I’d be this excited about a scale, but the Smart Scale’s high tech features do WAY more than just measure your weight! The Smart Scale also tracks your goal weight (and recommends a daily calorie allowance), body fat, total body water, and muscle mass. Plus, as if all of that wasn’t cool enough, the Smart Scale also syncs with many popular fitness apps (I use My Fitness Pal) to do all of the record keeping work for you! Simply set up your tracking profile, and the Smart Scale + the app will record and store all of your statistics each time you step on the scale. See, SO cool!

Find all 8 weeks of the Beginner Fitness Jumpstart (including weekly workouts and meal plan!) here: 
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  1. Just letting you know that week 4 is not available as a PDF to print or download. New to your site and so far I love what I see! Can’t wait to try some of your ideas you have shared 🙂

    1. Thanks for the heads up, Crystal! I just re-uploaded the Week Four workout plan, and it seems to be working again now. Thanks for stopping by! 🙂