30 Day Fitness Challenge
Burning fat. Let’s be realistic, it is not easy and does require a lot of time and effort. Oftentimes people give up halfway through the effort because they either set unrealistic goals or simply lack the motivation. Unrealistic promises and blurry deadlines only add fuel to fire of their doubts, resulting in person after person giving up on whatever they were doing to reach their goal, and going back to that old routine of theirs which was the very reason for the existence of the excess fat in the first place. But what if there was a 30 day fat burner challenge which would not only help you melt that stubborn excess fat, but also promote strength and improved health, and all in a set timeframe?
This 30 day fitness challenge is exactly just that. It offers you hard and fast results, noting that you are the master of your own life and body, and whatever you reach for solely depends completely on you. Using the nutrition tips that you can find in this article, you can sustainably lose a reasonable amount of weight by following both the 30 day fat burner workout plan and creating a healthy 30 day meal plan for weight loss. If your interest is peaked, sit back and read on.
30 Day Fat Burner Challenge
The 30 day fat burner challenge consists of two parts – a 30 day fat burner workout and the nutritional recommendations to use in tandem. You will be able to achieve your goal only if you incorporate both of these aspects into your routine. The 30 day fat burner workout is not very time-consuming as each session takes no more than 10 to 20 minutes a day. You will be performing two sets of exercises each day, for 7 days and then repeat the cycle weekly, gradually adding a certain number of repetitions. You can find detailed instructions on how to perform all the exercises involved in the challenge, as well as the 30 day fat burner challenge plan itself, below.
- Stand up straight, with your arms at your sides.
- Squat down and place your hands on the floor in front of your feet, a bit wider than shoulder-width apart.
- While your upper body remains in this position, extend your knees and hips by slightly bucking up your hips and then kicking your legs back, all in one movement, assuming a plank position.
- With your upper body in a stationary position, jump forward with your legs, returning into a squat position.
- From the squat rise straight up, returning to your former standing position. This is one burpee rep.
You can increase the intensity of your burpees by speeding up its performance or adding more movement. For example, you can do a push-up from the plank position you take after the squat and as well you may jump up as you return to the standing position at the end of one rep.
An ultimate static fat-killer exercise that will not only help you melt a couple of inches, but also significantly strengthen your core – plank, is a must in this 30 day fat burner workout. The longer you perform the plank – the stronger the effect. There are a lot of variations of the plank, but in this 30 day fitness challenge you should only form the front plank. To perform this exercise, do the following (6):
- Lie face down on the mat. Lift your body like you want to do a pushup but instead of straightening your arms, bend your arms and use your elbows and forearms to support your upper body while your lower body will be supported by your feet with bent toes (just as with a pushup).
- Aline your body, so that your head, neck, shoulders, back, hips, and legs form a natural straight line that suits your frame.
- Hold this position for as long as you can endure it.
You can increase the level of difficulty of your plank by adding weights on your hips or lower back or even raising one foot or arm off the floor for part or all of the rep.
Jump squat is a plyometric exercise that requires your dynamic force. It not only focuses mostly on your lower body muscle groups, but also involves your shoulders and back muscles. To do a jump squat, follow these instructions (10):
- Stand up straight with your feet shoulder-width apart, feet pointing slightly outwards. Bend your arms and place the palms of your hands together (prayer form) in front of your chest.
- Move into a squat: bend your knees and lower your hips until your thighs are parallel with the floor. Your bent arms should be between your knees. Check to make sure your knees point in the same direction as your feet.
- Using your lower body and legs, thrust your body in a vertical leap off the ground, jumping as high as you can. At the same time you’ll want to be extending your arms overhead in sync with your whole body.
- As you land on your feet, immediately return to the squat position. This is one repetition.
Mountain climbers, like burpees, are an extremely effective fat-blasting exercise that involves almost all of the muscle groups. To increase the intensity of your mountain climbers, you may want to perform them faster, or add ankle weights. To properly perform this exercise, take note of these instructions (9):
- From a push up position, place your hands flat on the floor, a bit more than shoulder-width apart. One leg should be extended behind you, as in the plank position, while the other one is flexed under your upper body.
- While your upper body remains in a stationary pose, alternate leg positions by pushing your hips backward and up as you rapidly extend the flexed leg back, and then bring rear leg forward to it’s flexed form under your body.
Bird dog is a famous yoga pose that gained popularity in exercises beyond yoga, and is usually performed at a faster pace than yoga. It involves a lot of the major muscle groups, thereby increasing your strength and promoting balance. Here is how to do a bird dog (2):
- Get down on all fours, with your hands and knees slightly apart.
- Lift one arm in front of you, parallel to the ground and simultaneously lift your opposite leg in the same manner.
- Hold the pose for a second and return to the initial position.
- Repeat, using your opposite arm and leg.
Walking lunge is a great option for a warm-up or dynamic stretching. It targets mainly your lower body and is a great way to tone up your legs and hips. To perform a walking lunge, do the following (12):
- Stand up straight, with your arms at your sides.
- Make a large step forward with your right leg and flex your left arm at the same time.
- Bend your right knee further forward, lowering your body enough so that your left knee almost touches the floor.
- Redistribute your weight, standing up on the right leg with the assistance of your left leg. Straighten your left arm and relax it on your side.
- Repeat the movement, now taking the step with your left leg.
To increase the difficulty of your walking lunge, you may perform it faster, or use additional weights.
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The first week of the challenge requires the performance of two sets of 10 repetitions of an exercise (on both sides, if the exercise incorporates a one side movement; 20 seconds of plank), with the 20-second rest between sets and exercises.
Day 1: Burpees (10×2), walking lunge (10 on both sides×2)
Day 2: Plank (20 seconds ×2), jump squat (10×2)
Day 3: Bird dog (10 on both sides×2), burpees (10×2)
Day 4: Mountain climber (10 on both sides×2), jump squat (10×2)
Day 5: Walking lunge (10 on both sides×2), plank (20 seconds ×2)
Day 6: Burpees (10×2), mountain climber (10 on both sides×2)
Day 7: Bird dog (10 on both sides×2), walking lunge (10 on both sides×2)
The second week of the 30 day fat burner challenge requires the performance of two sets of 20 repetitions of an exercise (30-second plank), with the 20-second rest between sets and exercises.
Day 8: Burpees (20×2), walking lunge (20 on both sides×2)
Day 9: Plank (30 seconds ×2), jump squat (20×2)
Day 10: Bird dog (20 on both sides×2), burpees (20×2)
Day 11: Mountain climber (20 on both sides×2), jump squat (20×2)
Day 12: Walking lunge (20 on both sides×2), plank (30 seconds ×2)
Day 13: Burpees (20×2), mountain climber (20 on both sides×2)
Day 14: Bird dog (20 on both sides×2), walking lunge (20 on both sides×2)
The third week of the 30 day fat burner challenge requires the performance of two sets of 30 repetitions of an exercise (40-second plank), with the 20-second rest between sets and exercises.
Day 15: Burpees (30×2), walking lunge (30 on both sides×2)
Day 16: Plank (40 seconds ×2), jump squat (30×2)
Day 17: Bird dog (30 on both sides×2), burpees (30×2)
Day 18: Mountain climber (30 on both sides×2), jump squat (30×2)
Day 19: Walking lunge (30 on both sides×2), plank (40 seconds ×2)
Day 20: Burpees (30×2), mountain climber (30 on both sides×2)
Day 21: Bird dog (30 on both sides×2), walking lunge (30 on both sides×2)
The fourth week of the 30 day fat burner challenge requires the performance of two sets of 40 repetitions of an exercise (50-second plank), with the 20-second rest between sets and exercises.
Day 22: Burpees (40×2), walking lunge (40 on both sides×2)
Day 23: Plank (50 seconds ×2), jump squat (40×2)
Day 24: Bird dog (40 on both sides×2), burpees (40×2)
Day 25: Mountain climber (40 on both sides×2), jump squat (40×2)
Day 26: Walking lunge (40 on both sides×2), plank (50 seconds ×2)
Day 27: Burpees (40×2), mountain climber (40 on both sides×2)
Day 28: Bird dog (40 on both sides×2), walking lunge (40 on both sides×2)
The fifth week of the 30 day fat burner challenge, the final one, requires the performance of one set of 10 repetitions of each exercise (1-minute plank) that was involved in this challenge, with the 20-second rest between exercises.
Day 29: Burpees (10), plank (1 minute), jump squat (10), mountain climber (10 on each side), bird dog (10 on each side), walking lunge (10 on each side)
Day 30: Burpees (10), plank (1 minute), jump squat (10), mountain climber (10 on each side), bird dog (10 on each side), walking lunge (10 on each side)
Nutrition Tips For A 30 Day Fat Burner Challenge
A 30 day fat burner challenge is by itself an amazing way to shed a couple of excess pounds, but if you also follow a healthy nutritional plan, and consume fewer calories than you burn (4), the result will be even more impressive. You can create your own 30 day meal plan for weight loss, based on your personal preference and goals, but make sure that it provides you with all the essential nutrients while creating a caloric deficit condition. So, here are some diet tips that will help you adjust your diet in the right way, and possibly double, or even triple your 30 day fat burner challenge results:
Eat more fruits and veggies
Avoid added sugars
Added sugars, found in unhealthy desserts and sugary drinks provide you with “empty calories” – from these you don’t receive any necessary nutrients and additionally have a couple of hundred more calories to burn. Added sugar should make up no more than 5% of your daily caloric intake (11).
Eat healthy fats
Keep away from highly processed foods
Processed foods are foods that have been altered in some way during the preparation. Not all processed foods are bad for you, but some of them are definitely high in salt, sugar, and fat (5).
Have a proper amount of protein
Protein is essential for your health, as it plays the role of building blocks of your body. During the weight loss process, protein preserves the lean muscle tissue, while prolonging the feeling of fullness. The best sources of protein are meat, fish, eggs, beans, and nuts. It is recommended that if you follow a 2000-calorie diet, you should consume 50g of protein a day (8).
If you are looking for an effective way to burn away some unwanted fat, then the 30 day fat burner challenge may be the perfect option for you. It not only helps you trim some fat by having regular physical activity, which supports your overall fitness but also oversees certain nutritional requirements, which means that you will be sure to lose weight in a healthy manner. If you go ahead and follow all the rules of this challenge, you will definitely obtain some pretty impressive results. As always however, make sure to discuss any changes with your doctor before adopting them into your lifestyle.
Check out the 20 Minute Full Body Workout at Home below.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 8 tips for healthy eating (2019, nhs.uk)
- Bird Dog (n.d., exrx.net)
- Burpee (n.d., exrx.net)
- Counting calories: Get back to weight-loss basics (2020, mayoclinic.org)
- Eating processed foods (2020, nhs.uk)
- Front Plank (n.d., exrx.net)
- Healthy diet (2020, who.int)
- How to follow a healthful diet (2020, medicalnewstoday.com)
- Mountain Climber (n.d., exrx.net)
- Squat Jump (n.d., exrx.net)
- Top sources of added sugar in our diet (2019, nhs.uk)
- Walking Lunge (n.d., exrx.net)