Blog Weight Loss 30-Day Fat Burner Challenge: Get Fit and Lean with This Workout

30-Day Fat Burner Challenge: Get Fit and Lean with This Workout

Having a high body fat to muscle mass ratio can mean you’re prone to various health issues such as cardiovascular disease and diabetes. Even a small increase in body fat percentage can lead to issues.

Therefore, a fat burner challenge is an excellent avenue for individuals who are looking to kickstart their fitness journeys and work toward a leaner physique. You might not transform your body overnight, but it certainly lays a foundation for a healthier lifestyle and physical well-being.

Here’s everything you need to know about the 30-Day Fat Burner Challenge: a comprehensive plan designed to help you shed unwanted fat, boost your energy levels, enhance your metabolism, and improve your overall fitness.

Can You Lose Body Fat in 30 Days?

Yes, you can lose body fat in 30 days. You may lose as much as 4-8 pounds. The actual amount will depend on various factors such as your current weight, activity level, and diet habits.

Body fat loss is determined by how many calories your body burns compared to how many you consume. If you create a calorie deficit, you’ll burn more fat than muscle, which leads to weight loss and a reduction in body fat percentage (18).

Your success is determined by how consistent and dedicated you are to following the 30-Day Fat Burner Challenge. With proper nutrition, exercise, and self-discipline, it’s highly possible to see significant changes in your body composition within one month.

What Is the 30-Day Workout Challenge to Burn Fat?

The 30-Day Fat Burner Challenge is a structured workout plan that combines strength training, high-intensity interval training (HIIT), and cardio exercises to help you lose body fat and increase muscle mass. The workouts are designed to target different muscle groups in your body, which ensures an effective full-body workout.

The challenge involves working out six days a week, with one day dedicated to rest and recovery. Each workout session includes a combination of different exercises, with varying intensity levels to keep your body constantly challenged.

In addition, the 30-Day Fat Burner Challenge comes with a recommended meal plan that focuses on whole foods and balanced nutrition to support your fitness goals. The meal plan is customizable based on your dietary preferences and can be adjusted to fit your specific calorie needs.

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How Much Weight Can You Really Lose in 30 Days?

You can lose up to 4-8 pounds in 30 days through the 30-Day Fat Burner Challenge.

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Exactly how much weight you lose in 30 days will depend on a combination of the following factors (16):

  • Starting weight: The more weight you have to lose, the easier it will be to lose weight quickly.
  • Diet quality: Eating nutritious whole foods will support your weight loss goals and help you shed fat faster.
  • Physical activity level: Following a structured workout plan and increasing your daily physical activity can significantly impact your weight loss results.
  • Gender: Men tend to lose weight faster than women due to higher testosterone levels and more muscle mass.
  • Age: As you age, your metabolism slows down, which makes it slightly harder to lose weight quickly compared to when you were younger.
  • Body composition: People with a higher percentage of body fat may see faster initial results than those with a lower percentage.

30 day fat burner challenge  

Benefits of Participating in the 30-Day Fat Burner Challenge

In addition to losing body fat and increasing muscle mass, there are several benefits to participating in the 30-Day Fat Burner Challenge, including:

  • Improved overall fitness: By following a structured workout plan and incorporating different types of exercises, you can improve your cardiovascular endurance, strength, and flexibility.
  • Increased energy levels: Regular exercise has been proven to boost energy levels and combat fatigue. By consistently following the 30-Day Fat Burner Challenge, you may notice an increase in your daily energy levels.
  • Enhanced metabolism: The combination of strength training and high-intensity workouts in this challenge can help increase your metabolism, which leads to more efficient calorie burning and potential weight loss.
  • Accountability and motivation: Participating in a challenge with others or even by yourself provides a sense of accountability and motivation to stick to the plan. You may also find support and encouragement from others participating in the challenge, which will make it easier to stay on track.
  • Improved self-discipline: Following a structured workout and meal plan takes discipline and dedication. By completing the 30-Day Fat Burner Challenge, you can develop a stronger sense of self-discipline that you can carry over into other aspects of your life.

Find out more on how to stay consistent throughout this challenge in our blog post How Many Days to Break a Habit.

How to Do the 30-Day Fat Burner Challenge

The 30-Day Fat Burner Challenge consists of two parts: the workout and the nutritional recommendations to use in tandem. You will only be able to achieve your goal if you incorporate both of these aspects into your routine. 

The 30-Day Fat Burner workout is not particularly time-consuming as each session takes no more than 15 to 20 minutes a day. You will be performing three sets of exercises each day, for 6 days and then repeat the cycle weekly, gradually adding a certain number of repetitions. 

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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.


Burpees are one of the best fat-burning exercises you can do that involves many muscle groups. This challenge involves the classic burpee. To perform this exercise (3):

  1. Stand up straight, with your arms by your sides.
  2. Squat down and place your hands on the floor in front of your feet, a little wider than shoulder-width apart.
  3. 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.
  4. With your upper body in a stationary position, jump forward with your legs, returning to a squat position.
  5. 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 or adding more movement. For example, you could do a push-up from the plank position you take after the squat or jump up as you return to the standing position at the end of one rep.


An ultimate static core-killer exercise that will help you significantly strengthen your core, the plank is a must in this workout. The longer you perform the plank, the stronger the effect. 

There are many variations of the plank, but in this 30-day fitness challenge, you should only form the front plank. To perform this exercise (9):

  1. Lie face down on a mat. Lift your body as if starting a push-up, but instead of straightening your arms, bend your arms and use your elbows and forearms to support your upper body while your lower body is supported by your feet with bent toes.
  2. Align your body, so your head, neck, shoulders, back, hips, and legs form a natural straight line that suits your frame.
  3. 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 alternating raising one foot or arm off the floor for part or all of the rep.

30 day fat burner challenge  

Jump Squat

Jump squat is a plyometric exercise that requires dynamic force. It focuses mostly on your lower body muscle groups and also involves a good cardio fat-burning component. To do a jump squat (20):

  1. Stand up straight with your feet shoulder-width apart, feet pointing slightly outward. Bend your arms and place the palms of your hands together (prayer form) in front of your chest.
  2. Move into a squat: bend your knees and lower your hips until your thighs are parallel to the floor. Your bent arms should be between your knees. Check to make sure your knees are pointing in the same direction as your feet.
  3. 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, extend your arms behind you in sync with your whole body.
  4. As you land on your feet, immediately return to the squat position. This is one repetition.
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Mountain Climber

Mountain climbers, like burpees, are an incredibly effective fat-blasting exercise that involves almost all of the muscle groups. To increase the intensity of your mountain climbers, you can perform them faster, or add ankle weights. To properly perform this exercise (17):

  1. Start in a push-up position. Then bring one knee up towards your chest and return it to the starting position. While your upper body remains in a stationary pose, alternate your knee-ups. To increase intensity, perform your knee-ups faster.

Jumping Jacks

Jumping jacks are a popular cardiovascular exercise that engages the entire body. They’re great for burning calories and improving your cardiovascular health:

  1. Start in a standing position with your feet together and arms at your sides.
  2. Simultaneously jump your feet apart while swinging your arms laterally up over your head.
  3. Jump your feet back together and simultaneously bring your arms back down to your sides.
  4. Repeat this exercise at a quick pace.

Walking Lunge

Walking lunge can be a great option for a warm-up or dynamic stretching, as well as a great leg exercise. It mainly targets your lower body and is an excellent way to tone up your legs and hips. To perform a walking lunge (22):

  1. Stand up straight with your arms by your sides.
  2. Take a large step forward with your right leg and flex your left arm at the same time.
  3. Bend your right knee and drop down so your knee creates a 90-degree angle, lowering your body enough so your left knee almost touches the floor.
  4. Redistribute your weight, standing up on the right leg with the assistance of your left leg. Straighten your left arm and relax it at your side.
  5. Repeat the movement with your left leg.

To increase the difficulty of your walking lunge, you can perform it faster or use additional weights.

Read more: The 28-Day Indoor Walking Weight Loss Challenge Explained

Week 1

The first week of the challenge requires the performance of three sets of 10 repetitions of an exercise (on both sides, if the exercise incorporates a one-side movement, and 30 seconds of plank), with a 20-second rest between sets and exercises.

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Day 1: Burpees (10×3), walking lunge (10 on both sides×3)

Day 2: Plank (30 seconds×3), jump squat (10×3)

Day 3: Jumping Jacks (30 seconds×3), burpees (10×3)

Day 4: Mountain climber (30 seconds×3), jump squat (10×3)

Day 5: Walking lunge (10 on both sides×3), plank (30 seconds×3)

Day 6: Burpees (10×3), mountain climber (30 seconds×3)

Day 7: Jumping jacks (30 seconds×3), walking lunge (10 on both sides×3)

Week 2

The second week of the 30-day Fat Burner Challenge requires the following:

Day 8: Burpees (20×3), walking lunge (20 on both sides×3)

Day 9: Plank (35 seconds×3), jump squat (20×3)

Day 10: Jumping jacks (35 seconds s×3), burpees (20×3)

Day 11: Mountain climber (35 seconds×3), jump squat (20×3)

Day 12: Walking lunge (20 on both sides×3), plank (35 seconds ×3)

Day 13: Burpees (20×3), mountain climber (35 seconds×3)

Day 14: Jumping jacks (35 seconds×3), walking lunge (20 on both sides×3)

Week 3

The third week of the 30-day Fat Burner Challenge requires the following:

Day 15: Burpees (25×3), walking lunge (24 on both sides×3)

Day 16: Plank (40 seconds×3), jump squat (30×3)

Day 17: Jumping jacks (40 seconds×3), burpees (25×3)

Day 18: Mountain climber (40 seconds×3), jump squat (25×3)

Day 19: Walking lunge (24 on both sides×3), plank (40 seconds ×3)

Day 20: Burpees (30×3), mountain climber (40 seconds×3)

Day 21: Jumping jacks (40 seconds×3), walking lunge (30 on both sides×2)

30 day fat burner challenge  

Week 4

The fourth week of the 30-day Fat Burner Challenge requires the following:

Day 22: Burpees (30×3), walking lunge (40 on both sides×3)

Day 23: Plank (45 seconds×3), jump squat (30×3)

Day 24: Jumping jacks (45 seconds×3), burpees (30×3)

Day 25: Mountain climber (45 seconds s×3), jump squat (30×3)

Day 26: Walking lunge (40 on both sides×3), plank (50 seconds×3)

Day 27: Burpees (30×3), mountain climber (45 seconds×3)

Day 28: Jumping jacks (45 seconds×3), walking lunge (30 on both sides×3)

Week 5

The fifth week of the 30-day Fat Burner Challenge (just two days) requires the performance of one set of 10 repetitions of each exercise (1-minute plank) that are involved in this challenge, with a 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)

Want to build an attention-grabbing bubble butt, blast away fat that’s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and set this plan in motion!

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Nutrition Tips for a 30-Day Fat Burner Challenge

A 30-day Fat Burner Challenge is 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 (5), the results 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 it provides you with all the essential nutrients while creating a caloric deficit condition. 

Here are some diet tips that will help you adjust your diet in the right way and potentially double, or even triple, your 30-day Fat Burner Challenge results:

Eat more fruits and vegetables(1

They’re rich in fiber and essential micronutrients, which adds to your weight loss and promotes improved health.

Avoid added sugars

Added sugars in unhealthy desserts and sugary drinks provide you with “empty calories”. You don’t receive any necessary nutrients from them and you’ll also have a couple of hundred more calories to burn. Added sugar should make up no more than 5% of your daily caloric intake (21).

Eat healthy fats

Try to substitute unhealthy saturated and trans fats with healthy unsaturated fats. These can be found in fish, avocado, nuts, and coconut, hemp, and olive oils (11).

Read more: 6 Best Exercises for Skiing: Prepare Yourself for the Winter Fitness Challenge

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 many are high in salt, sugar, and fat (8) 

Have a proper amount of protein. 

Protein is essential for your health, as it plays the role of building blocks for 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’s recommended that if you follow a 2,000-calorie diet, you should consume 50g of protein a day (12).

Learn about protein supplementation in our previous blog post, Protein Powder 101.

30 day fat burner challenge  


  • How can I lose belly fat in 30 days?

To lose belly fat in 30 days, you must perform the following steps:

  1. Cut out unhealthy and processed foods from your diet.
  2. Eat a balanced, nutrient-dense diet with whole foods such as fruits, vegetables, lean proteins, and healthy fats.
  3. Engage in high-intensity workouts that target the abdominal muscles.
  4. Incorporate strength training exercises to build muscle mass and boost metabolism.
  5. Stay consistent and dedicated to your diet and exercise plan.
  6. Get enough rest and recovery time.

Bear in mind that 30 days isn’t enough time to lose a significant amount of belly fat. However, by following a healthy lifestyle and consistently engaging in exercise, you can see gradual changes over time (13).

If you’re interested in kickstarting your weight loss journey with a fast check, out our guide Fasting For 3 Days.

  • What are the 5 foods that help burn fat?

The five foods with fat-burning properties are green tea, lean proteins, whole grains, chili peppers, and leafy greens.

  • Green tea – This beverage has been shown to boost metabolism and increase fat burning due to its high levels of antioxidants and caffeine (15).
  • Lean proteins – Proteins require more energy to digest, which leads to a higher calorie burn and potential fat loss (4). Good sources of lean protein include chicken, fish, tofu, and legumes.
  • Whole grains – Fiber-rich whole grains can help you feel fuller for longer and regulate blood sugar levels, which can help with weight loss (7).
  • Chili peppers – Capsaicin, the compound that is responsible for the spiciness in chili peppers, has been found to increase metabolism and promote fat burning (6).
  • Leafy greens – Green leafy vegetables are low in calories but high in nutrients. They can help keep you full while providing essential vitamins and minerals for overall health (10).

These foods don’t necessarily target fat and “torch” it, but they encourage calorie burning in various ways. Some may increase metabolism, while others can help you feel fuller and reduce cravings for unhealthy foods. 

Ultimately, eating these while on a 30-Day Fat Burner Challenge can support your weight loss goals.

  • What is the maximum weight loss in a month?

According to the Centers for Disease Control and Prevention (CDC), a safe and sustainable weight loss goal is one to two pounds per week (14). This equates to an approximate maximum weight loss of eight pounds in a month. 

You should keep in mind that this number may vary depending on individual factors such as starting weight, diet quality, and physical activity level.

Quick, extreme weight loss methods may result in more significant initial weight loss, but they aren’t sustainable and can be harmful to your overall health. They put you at risk for nutrient deficiencies, muscle loss, and rebound weight gain (19).

The Bottom Line

The 30-Day Fat Burner Challenge is an excellent way to start your fitness journey. It provides a structured plan, complete with workouts and nutrition guidance, to help you lose body fat, improve your overall fitness, and develop healthy habits.

Over 30 days, you may see physical changes to your body and feel more energized and confident. However, the real goal is to establish long-term healthy habits that will help you maintain a lean physique and improve your overall health in the long term.


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!


  1. 8 tips for healthy eating (2019,
  2. Bird Dog (n.d.,
  3. Burpee (n.d.,
  4. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss (2020,
  5. Counting calories: Get back to weight-loss basics (2020,
  6. Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications (2017,
  7. Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health (2020,
  8. Eating processed foods (2020,
  9. Front Plank (n.d.,
  10. Fruits, vegetables, and health: A comprehensive narrative, umbrella review of the science and recommendations for enhanced public policy to improve intake (2019,
  11. Healthy diet (2020,
  12. How to follow a healthful diet (2020, h
  13. Lifestyle Medicine: The Health Promoting Power of Daily Habits and Practices (2018,
  14. Losing Weight | Healthy Weight, Nutrition, and Physical Activity (2023,
  15. Mechanisms of Body Weight Reduction and Metabolic Syndrome Alleviation by Tea (2015,
  16. Metabolism and weight loss: How you burn calories – Mayo Clinic (2022, 
  17. Mountain Climber (n.d.,
  18. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance (2021,
  19. Pros & cons of some popular extreme weight-loss diets (2018,
  20. Squat Jump (n.d.,
  21. Sugar: the facts – NHS (2023,
  22. Walking Lunge (n.d.,
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