30 day fitness challenge
Take this 30-Day Fitness Challenge and watch your weight and body fat go down in just 4 weeks.
This challenge was created by our fitness expert to help you kick start your fitness, improve your health and transform your body.
This 30 day fitness challenge combines both strength and cardio, so you will improve both your aerobic fitness and strength and take advantage of the lean muscle mass you build while maximizing calorie burn.
The cardio comes not only from exercises such as jump rope but also from moving from one exercise to another with minimal rest in between.
There are 6 body-weight exercises featured in this "30 day fitness challenge" and by combining multiple exercises, you will target almost every muscle in your body.
The more body part you work in one workout, the more calories you'll burn, which leads to losing weight and slimming down your body.
This will also triggers what's called the afterburn effect (meaning "your body continues to expend additional calories long after you are done working out" explained Tony Horton, fitness expert and creator of the P90X fitness program on Sharecare.com).
Total-body workouts such as lunges and T-pushups are considered to be some of the best weight loss exercises by many fitness experts. According to LiveHealthy.chron.com article, HealthStatus's calculator shows just how effective bodyweight exercises can be in burning calories.
This reveals that when 3-4 of these bodyweight exercises are combined and performed in a circuit style, you can burn close to 200 calories (some serious calories!) in just 20-30 minutes.
NO.1: T-Plank - Video
How to Do It:
- Get into a plank position on the floor with your hands directly underneath your shoulders. Your body should form a straight line from your head to ankles.
- Contract your abdomen by pulling in your belly button towards your spine, and flex your quads and glutes. Bend your elbows to lower your body down until your chest nearly touches the floor.
- Quickly straighten your arms to push yourself back up to the plank position, lift your left arm off the floor and straighten it as you rotate your torso to the left until you're balancing your body on your right hand and your left is pointing towards the ceiling.
- Pause and return to the plank position and do another pushup, rotating to your right side. Perform the prescribed number of repetitions per side.
NO.2: Side Plank - Leg Lift
That's exactly what this move does. Aside from your side stomach muscles called obliques, this side plank exercise also targets your latissimus dorsi (the largest muscles in your back), allowing your body to strengthen both your side abs and back.
By adding a leg lift to this core strengthening exercise, you are doubling the work on your core by adding extra loads to your body. As a result, you not only tone your side abs, but also strengthen your mid section and back to improve your posture.
How to Do It:
- Lie down on your right side on a yoga mat with your legs straight.
- Contract your abdomen by drawing your belly button in towards your spine, and prop upper body up on your right elbow and forearm.
- Lift your hips off the floor until your body forms a straight line from your shoulders to ankles. Hold as directed, then switch sides and repeat on the other side.
NO.3: Jump Rope
Aside from just burning calories, jumping rope is a great cardiovascular exercise for improving your heart strength and lungs. Because it is predominantly body weight, you can perform this exercise anywhere, which makes it convenient and travel friendly.
It is great for weight loss as well.
How to Do It:
- Grab the handles with your thumbs and index fingers, with a comfortable but firm grip. Keep your elbows close to your sides.
- Make small circles with your wrists as you turn the rope. Keep your body relax and look straight ahead.
- Only jump high enough to clear the rope. As you jump the rope should touch the surface slightly.
Benefits of lunges: Whether you're trying to shape up your lower body, lose thigh fat, increase muscle tones or develop core strength, lunge can help you achieve your goal.
This functional, multi-joint exercise can be modified to meet your exact fitness level making it appropriate from beginners to advanced fitness enthusiasts.
They effectively work the glutes and quadriceps as well as your hamstrings.
Working and strengthening these large muscle groups can fasten your metabolism, which is beneficial if you're trying to lose weight.
Lunges can help reduce excess fat from your legs and shape, tone and firm up your tush.
Lunges also improve your core strength. When doing lunges, you must engage your core muscles, including your back and abdominals, to keep your body upright and balanced as you move your hips up and down.
How to Do It:
- Stand up tall with your chest up, shoulders back, abs tight and feet hip-width apart
- Keeping your upper body straight, shift your weight to one foot, step backward with your right foot and lower into a lunge position.
- Pause, then push yourself back up to the starting position as quickly as you can. Do the prescribed number of repetitions.
NO.5: Superman Exercise
Benefits of the superman exercise: The "Superman exercise" engages the glutes and strengthen the lower back region. No-equipment needed to perform.
How to Do It:
- Lie on your stomach and draw your belly button toward your spine to tighten your abs. Keep your legs straight, arms stretched out over your head, and palms facing each other
- Contract your glutes, arch your back and raise your arms and legs.
- Hold for 1-2 seconds and slowly lower them down to the floor. Do the prescribed number of repetitions.
NO.6: Glute Bridge
Benefits of glute bridge: Although the bridge is an effective glute-toning exercise, it also works the core. It’s simple to perform, yet it's a great strengthening exercise for your entire midsection.
This exercise engages just about every muscle attached to your hips including the abs and core.
How to Do It:
- Lie on your back on a yoga mat with your knees bent and feet flat on the floor. Place your feet hip-width apart, heels 6 inches from your butt. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.
- Gently exhale. Keep the abdominals engaged and lift your hips up off the floor all the way up so your knees, hips and shoulders form a straight line. Press your heels into the floor for added stability.
- Pause for 1-2 seconds at the top and then slowly lower yourself back to your starting position.?
Tips: Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back. Keeping your abdominals engaged to helps to prevent excessive arching in the low back.
Though 30 day challenges should be challenging, they shouldn't be insanely out of your fitness level or increase your risk of injuries (like many popular 30-day workout challenges do...).
This challenge was designed to challenge you but also to gradually build your strength as you progress over the 30 day period, so you will have enough strength to complete the challenge at the end.
By increasing the set counts rather than upping rep counts, you won't have to sacrifice your form and quality when performing each exercise.
If you are a beginner, by all means, take it slow and stop when you feel your limits. Fitness is not about perfection. It's about progress and persistence.
Are you ready to begin the fitness challenge?
Also don't forget to come back to let us know about your progress. Leave us a comment below to let us know. We'd love to hear from you!