In Week 5, mix it up and get your heart pumping a little faster by incorporating jumping jacks, marching in place, or basic step ups into your bodyweight circuit. Use a stopwatch and perform 30 seconds of a bodyweight exercise from Week 1 or Week 3, followed by 30 seconds of one of the cardio exercises shown below. Keep it going with this timed sequence throughout your bodyweight routine.


March in Place or Jog in Place with High Knees
Jumping Jacks (Side-Jacks or Full Jumping Jacks)
Basic Step Ups (level 1 or level 2)

Recipe Idea

Satisfy your chip cravings with this recipe for Kale Chips. Kale is low in calories, high in fiber, and is a rich source of several vitamins and minerals.

Kale Chips (makes 6 servings)


  • 10 1/2 ounces trimmed curly kale, torn into 2-inch pieces
  • 1 tablespoon olive oil
  • 1/4 teaspoon kosher salt


  1. Preheat oven to 300°F.
  2. Rinse kale; drain well, and pat dry with paper towels. Place in a large bowl. Drizzle with olive oil, and sprinkle with salt. Toss well. Place kale in a single layer on 3 (16-inch x 13-inch) baking sheets.
  3. Bake at 300° for 15 minutes. (Watch closely to prevent leaves from burning.) Cool completely. Store in an airtight container.

Nutritional Information:

100 calories
3 grams fat
0.5 gram saturated fat
261 mg sodium
3 grams fiber
5 grams protein