30 Day Weight Loss Workout Challenge at Home


Our aim is to make you feel and look good. And with our 30 day weight loss workout challenge, you can achieve this.

We advise you keep up with our 30 day weight loss workout challenge calendar that consists of 10 effective fat-burning exercises and healthy eating.

Combine these moves with suggested healthy eating tips.

It might seem challenging and difficult but you should constantly remind yourself that the goal is to lose a fair amount of weight.

30 Days Weight Loss Workout Challenge at Home

 

30 Day Weight Loss Exercises

1. Plyo Push-Up

 

Plyo Push-Up

 

 

 

Steps to Follow:

  • Lie on the floor in a palm plank position.
  • Push into palms to raise your body off the floor (with feet planted to the floor).
  • Clap your hands if possible, land in starting position with your elbows soft.
  • Then repeat.

 

2. Speed Skater Lunge

 

   Speed Skater Lunge- 30 Days Weight Loss Workout Challenge

 

Steps to Follow:

  • Maintain a standing position, jump with your right foot to your right,
  • Bending your left leg and also crossing it behind your right leg to land in a deep lunge position with right leg bent at 90 degrees.
  • On a ball of left foot, with your leg slightly bent (buttock as low as possible).
  • Reach your left arm across body to touch the floor in front of your right toes (to make it easy, touch your right shin or just reach out to your right side).
  • Alternate sides and repeat. Continue quickly switching sides.

 

3. Jump-Switch Lunge

 

Jump-Switch Lunge - 30 Days Weight Loss Workout Challenge

 

Steps to Follow:

  • While standing, push your lunge forward with your left foot, with your knees bent at 90 degrees.
  • Jump as high as much as you can.
  • Then swing your arms overhead and switching your legs in the air.
  • Land with your arms by your sides and your right foot forward, and immediately bend your knees.
  • Continue quickly switching sides.

 

4. Pilates Teaser

 

    Pilates Teaser - 30 Days Weight Loss Workout Challenge

 

Steps to Follow:

  • Lie down with your face up, your knees bent over your hips and your arms raised up with palms facing each other at the start point.
  • Roll your upper body up and stretch your legs until you are on a sitting position, your body forming a V shape with your arms parallel to your legs.
  • Pause, and then gradually roll your upper body back down, a vertebra at a time, keeping your legs in the air.
  • When your shoulders reach the floor, return to the starting position.
  • Repeat this and continue slowly.

 

5.  Squat Jack

 

Squat Jack - 30 Days Weight Loss Workout Challenge

 

Steps to Follow:

  • While standing, drop down to a squat position, bringing your fists in front of your chest with your elbows bending at your sides.
  • Jump with your feet wide, straighten your legs and swing your arms out to your sides and meet up overhead.
  • Continue in a quick manner.

 

6. Burpee

 

Burpee - 30 Days Weight Loss Workout Challenge

 

  • From standing position, crouch and plant your palms on your workout mat.
  • Jump with your feet back to plank position (keep your abs tight), then lower your chest and thighs down to the floor.
  • Press up to plank position, and then jump with your feet toward your hands.
  • To conclude, jump as high as possible (make sure that your feet are under shoulders before launching), clapping hands overhead. Continue quickly.

 

7.  Abdominal Hip Raise

 

  Abdominal Hip Raise - 30 Days Weight Loss Workout Challenge

 

Steps to Follow:

  • Lie down with your knees bent so that your feet lay flat and keep your back straight.
  • Put your hands out to the side with palms flat.
  • Lift glutes off the floor by raising upward, then pull down through heels.
  • Keep doing this until your back, hips, and thighs are straight.
  • Hold this position for 2 seconds.
  • Start from the beginning by lowering your hips back to the floor.

 

8. Incline Chest Fly/Press

 

Incline Chest Fly Press - 30 Days Weight Loss Workout Challenge

 

Steps to Follow:

  • Hold a dumbbell in each hand (5-7 pounds of weight each) and stretch your arms straight out in front of you. Keep your elbows locked and your hands in a hammer grip position (i.e. palms facing each other).
  • Gradually open arms out to your sides, while keeping them straight, and your palms facing up. Stretch till you are feeling a gentle stretch across your chest, along with your shoulders, biceps, and arms being perpendicular to your body. This is often the fly position.
  • Pull arms back up to the beginning position.
  • Bring your arms back down to your side, but at this time, keep your elbow bent at 90-degree angle.
  • Then press your arms back up to the first position, squeezing your weight together like you are crushing something between them.

 

9. Jump Rope

This is an easy and also very effective cardio workout. Rope Jumping can burn calories on an average of 11-20 per minute.

 

Jump Rope - 30 Days Weight Loss Workout Challenge

 

Steps to Follow:

  • Stand with your feet and knees closed together and elbows relaxed at sides.
  • Hold the handles of the rope in each hand, placed behind you at your heels.
  • Along with your chin tucked and relaxed, focus your gaze on the floor, roughly four feet ahead of you.
  • Begin jumping while still maintaining your above position.
  • Squeeze your shoulder blades well enough to add some extra back work.
  • Jump for 1 to 3 minutes, going as fast as possible without you being sloppy.

 

10. Compass Jumping Jacks

This is another short burst of cardio exercise for this 30 days weight loss workout challenge.

The variation on a jumping jack will increase your heart rate and isolate the shoulder area. If you wish, you can increase the difficulty.

 

 jumping jack- 30 Days Weight Loss Workout Challenge

 

Steps to Follow:

  • Stand with the both of your feet together, and your arms in front of your face, fists closed, the tip of your hands facing forward and front arms together and elbows pointed toward the floor.
  • Jump feet out, and rather than swinging your arms up to meet at the top of your head like a traditional jumping jack.
  • You should punch your arms forward, moving your arms while you punch so that you end up with the palm side of your hands facing out.
  • You should Jump back to the starting position, alternating arms and fists again so that your palms are facing each other and fists touching.
  • Continue for about 1 to 2 minutes.

 

30 Day Weight Loss Workout Challenge

DAY 1

10 Reps of Plyo push-up + Lose the Blame

Losing body weight is not about the blame or shame. So, if you have these feelings, do away with them.

This will reduce the pressure and make for a more effective workout challenge.

 

DAY 2

10 Reps of Speed Skater Lunge + Set S.M.A.R.T Goals

goal setting is a vital part of success. In weight loss, establish large goals (vision) and make smaller ones (such as weekly goals). Make sure your set goals are specific, achievable, measurable and time-based.

 

DAY3

10 Reps of Jump-switch Lunge + Ditch Added Sugar

Extra sweetener leads to an increased risk for heart disease. You will have to ditch sugar on your way to weight loss.

 

DAY 4

Take a Break + Avoid Refined Carbs

You should take a day off, so your body can rest. Nutritionists have suggested a little diet cleansing in the beginning, but honestly, refined carbs are bad diet habit you should ditch. 

 

DAY 5

10 Reps of Pilates Teaser + Put down the Drink

If you wish to achieve your weight loss goals, it is important to stay away from alcohol.  

 

DAY6

10 Reps of Burpee + Plan One Splurge

You are less likely to overindulge or binge if you plan ahead for snacks or treats each week during the 30 day weight loss workout challenge.

DAY 7

Take the Day off + Allow Spontaneous Indulgence

It is normal to crave for bad diets. But while you do not give in to every craving moment, you will keep a healthy diet.

 

DAY8

20 Reps of Burpee + Keep Grains in Check

Feeding on grains might be so tempting, but hey you should keep that in check. There is a saying that too much of something good is bad.

 

DAY 9

20 Reps of Abdominal Hip raise + Eat Only When Hungry

Sounds pretty obvious right? We mostly eat even when not hungry, but this is a very bad feeding habit. This may lead to eating more than your body can consume, and remainder get stored as fat in the body.  So it is advisable to eat only when you are hungry.

 

DAY 10

A daybreak + Go for a Walk

On this free 10th day of our 30 day weight loss workout challenge, take a break from rigorous workout sessions. Instead, take a walk and sweat out some excess fat stored under your skin.

 

DAY 11

20 Reps of Incline Chest fly/Press+ Never Skip Breakfast

On this day of the weight loss challenge, kick-start your morning with a protein-rich meal or high-fiber meal. But mind you, the best time to eat breakfast is around 10-11am.

 

DAY 12

20 Reps of Jump Rope + Say No to Junk Food

Even the strongest willpower is of no match for greasy junk food. Junk food is addictive. They only add more weight to your body, which makes our 30 day weight loss workout challenge more difficult. So stay off!

 

DAY 13

20 Reps of Compass Jumping Jack + No Processed Foods

Processed food is often high in saturated fat and refined sugar. This can be a cause of inflammation that leads to disruption in hormones responsible for brain communication. Avoid processed foods! 

 

DAY 14

 Take a break + Shop for Whole Foods

While you keep your diet slate clean of junk and processed foods, fill this space with clean whole foods, such as veggies, fruit, lean protein, and healthy fats.

 

DAY 15

20 Reps of Plyo Push up + Meal Prep

Planning your meal a day ahead is your secret to success on our 30 day weight loss workout challenge. You are not likely to stop at the vending machine for some burrito for lunch.

 

30 Day Weight Loss Workout Challenge

DAY 16

20 Reps of Speed Skater Lunge + Reorganize Your Pantry/Fridge

Keep bad diet away from your reach. This is because you most likely will eat what you see. You can keep fresh fruit close to you.

 

DAY 17

20 Reps of Abdominal Hip Raise + Keep a Food Journal

Keeping a jotted list of your meal for the day helps to shape your decision for an unclean diet.

In your jottings you should take into consideration nutrient combinations, so you can have a balanced diet at the end of the day

 

DAY 18

20 Reps of Squat Jack + Ramp up Protein Intake

If you are yet to achieve you’re laid down goals during this 30 day weight loss workout challenge, you should look back into your diet contents.

You might lack in your protein intake. Consume more lean meats such as turkey and chicken, also legumes, and leafy greens.

 

DAY 19

20 Reps of Pilates Teaser + Put Veggies or Fruit on Every Plate

You should always make room for veggies in your every meal as a side dish. More Fruits and veggies in your meal help to reduce your overall intake of calories.

This is a vital step towards success with weight loss.

 

DAY 20

20 Reps of Jump-switch Lunge + Know Your Healthy Fats

A meal jotter is not a well-balanced diet without some healthy fats. Fats such as those found in olive oil, avocados, and nuts.

 

DAY 21

Take a break + Keep Portions in Check

Portions of meal contents should be in check, such as extra calories from salad dressings, few extra chicken wings, which hinder the success of our 30 day weight loss workout challenge.

 

DAY 22

20 Reps of Squat Jack + Track Total Calories

It is important you know that everyone has a required calorie intake for weight maintenance.

One fact about calorie balancing is that if you wish to drop some weight, you much strike a balance between the level of calorie burning and calorie consumption. Obviously, you should burn much more than you consume to successfully lose weight.

DAY 23

30 Reps of Speed Skater Lunge + Eat at the Table

Eating at the table sometimes helps you keep a note of how many times you have eaten in the day.

You can easily lose track of your calorie intake when you forget your daily meal or snack intake.

 

DAY 24

20 Reps of Jump Rope + Eliminate Distractions

Research proves that people eat more calories when they are distracted. Imagine you see a movie with a bucket full of chicken wings, you wouldn’t know when you consume the whole bucket of chicken wings.

 

DAY 25

20 Reps of Incline Chest Fly/Press + Slow Down

Researchers have found out that women who ate lunch more attentively consumed about 30% lesser when they snacked later. So take some chills when you are eating, don’t take another bite until you swallow the previous.

 

DAY 26

30 Reps of Burpee + Downsize Your Dinnerware

Reduce the size of your dishes, this will definitely help you dish less and eat less. Reducing size also helps you keep meal portions in check.

DAY 27

30 Reps of Jump-Switch Lunge + Bust out the Scale

Checking your weight every day of the 30 day weight loss workout challenge will definitely not help you lose weight, it will only demotivate you. So please throw away your weight checkers while into this 30 day weight loss challenge.

 

DAY 28

20 Reps of Compass Jumping Jack + Reduce Sodium

Do you still feel frustrated because you still seem squished in your skimpy jeans? Salt could be the cause; sodium can cause the scale to fluctuate unfairly due to its water retention.

So reduce your salt intake as seen in some salad dressings or cereals.

 

DAY 29

30 Reps of Abdominal hip raise + Sleep 7+ Hours

Less than the recommended hours of sleep per day can not only make you stressed and irritated but can also frustrate your 30 day weight loss goals.

This is because sleeplessness spikes up your hormones that control hunger, and suppresses those that tell the brain you are full.

 

DAY 30

30 Reps of Pilates Teaser + Cut 100 Calories

Now that your body has shed some weight, your body should not have the same calories. So cut about 100 calories daily from your meal intake.

 

Conclusion

To achieve the best outcome of every weight loss challenge, it means you must follow the two important phases to it (i.e. the exercise and healthy diet).

So, to experience serious weight loss success, complete the fitness workouts alongside a healthy diet.


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