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weight lose in 30 days

weight lose  in 30 days

 

 

 

 

We want you to feel better than ever in your body—and our 30-day slim-down challenge can help you get there. Follow along with our weight loss challenge calendar that includes seven of the biggest fat-burning exercises out there (yes, including burpees), and watch as trainer and Instagram fitness sensation Anna Victoria demonstrates how to perfect these powerful moves. Who better to push you to reach your full potential than the creator of The Fit Body Guides? You’ll repeat each exercise weekly, adding reps as you go along. Combine these mega moves with our healthy eating tips that challenge you to make small changes throughout the month, and you’ll feel a serious difference when these four weeks are up. Yes, you absolutely can lose weight in 30 days.

For the best possible rewards from this weight loss challenge, you can't have one (exercise) without the other (healthy diet). So, to see serious success, complete the fitness challenges simultaneously with our tips to get your diet in tip-top.

How to weight lose in 30 days

Day 1:

Weight Loss Exercise: Plyo Push-Up
Start on the floor in a palm plank. Push into palms to explode body off floor (feet stay planted), clapping hands if possible. Land in the start position with elbows soft. Repeat.

  • Squats x 20 times.
  • Wall push-ups x 20 times.
  • Side-lying leg lift left x 17 times.
  • Side-lying leg lift right x 17 times.
  • Butt bridge x 20 times.
  • Claps overhead x 17 times.
  • Plank x 30 times.

Day 2:

  • Standing bicycle crunches x 20 times.
  • Wall push-ups x 20 times.
  • Clapping crunches x 20 times.
  • Fire hydrant left x 20 times.
  • Fire hydrant right x 20 times.
  • Claps overhead x 18 times.
  • Plank x 30 times.

Day 3:

  • Heel touch x 22 times.
  • Donkey kicks left x 22 times.
  • Donkey kicks right x 22 times.
  • Clapping crunches x 25 times.
  • Flutter kicks 20 times.
  • Plank 30 times.

lose weight in 30 days

Day 4 :

your body and muscles need to get some rest

Day 5:

  • Heel touch x 25 times.
  • Adductor stretch in stan x 30 times.
  • Wall push-ups x 25 times.
  • Butt bridge x 20 times.
  • Claps overhead x 20 times.
  • Plank 30 times.

 

Day 6:

  • Standing bicycle crunches x 25 times.
  • Swimmer and Superman x 20 times.
  • Side-lying leg lift left x 20 times.
  • Side-lying leg lift right x 20 times.
  • Flutter kicks 25 times.
  • Plank 40 times.

Day 7: 

  • Side Lunges x 20 times.
  • Swimmer and Superman x 23 times.
  • Clapping crunches x 27 times.
  • Flutter kicks 23 times.
  • Bicycle crunches x 20 times.
  • Plank 40 times.

Day 8:

your body and muscles need to get some rest

Day 9:

  • Lunges x 24 times.
  • Heel touch x 26 times.
  • Donkey kicks left x 26 times.
  • Donkey kicks right x 26 times.
  • Wall push-ups x 26 times.
  • Butt bridge x 26 times.
  • Plank.

Day 10:

  • Adductor stretch in stan x 30 times.
  • Clapping crunches x 30 times.
  • Fire hydrant left x 26 times.
  • Fire hydrant right x 26 times.
  • Claps overhead x 20 times.
  • Bicycle crunches x 22 times.
  • Plank 46 times.

Day 11:

  • Lunges x 26 times.
  • Heel touch x 30 times.
  • Wall push-ups x 26 times.
  • Side-lying leg lift left x 26 times.
  • Side-lying leg lift right x 26 times.
  • Butt bridge x 26 times.
  • Plank 46 times.

Day 12:

your body and muscles need to get some rest

Day 13:

  • Standing bicycle crunches x30 times.
  • Clapping crunches x 30 times.
  • Fire hydrant left x 26 times.
  • Fire hydrant right x 26 times.
  • Claps overhead x 12 times.
  • Butt bridge x 26 times.
  • Claps overhead x 12 times.
  • Plank 50 times.

Day 14:

  • donkey kicks left x 26 times.
  • donkey kicks right x 26 times.
  • Swimmer and Superman x 22 times.
  • Clapping crunches x 16 times.
  • plie Squats x 20 times.
  • Flutter kicks x 24 times.
  • Plank x 50 times.
  • Clapping Crunches x 20 times.

Day 15:

  • Heel Touch x 30 times.
  • Adductor Stretch in Stan x 16 times.
  • Wall Push-ups x 30 times.
  • Swimmer and Superman x 24 times.
  • Claps Overhead x 14 times.
  • Plank x 50 times.
  • Adductor Stretch in Stan x 20 times.
  • Claps Overhead x 14 times.

Day 16:

your body and muscles need to get some rest

Day 17:

  • Adductor Stretch in Stan x 16 times.
  • Swimmer and Superman x 26 times.
  • Side-Lying LEG lift left x 26 times.
  • Side-Lying LEG lift right x 26 times.
  • Claps Overhead x 14 times.
  • Bicycle Crunches x 24 times.
  • Plank x 60 times.
  • Adductor Stretch in Stan x 20 times.
  • Claps Overhead x 14 times.

Day 18:

  • Heel Touch x 16 times.
  • Squats x 26 times.
  • Wall Push-ups x 30 times.
  • Butt Bridge x 30 times.
  • Plank x 60 times.
  • Heel Touch x 20 times.
  • Plie Squats x 26 times.
  • Bicycle Crunches x 26 times.

Day 19:

  • Standing Bicycle Crunches x 20 times.
  • Donkey kicks left x 26 times.
  • donkey kicks right x 26 times.
  • Claps Overhead x 16 times.
  • Bicycle Crunches x 26 times.
  • Plank x 30 times.
  • Standing Bicycle Crunches x 20 times.
  • Butt Bridge x 30 times.
  • Claps Overhead x 16 times.
  • Plank x 36 times.

Day 20:

your body and muscles need to get some rest

Day 21:

    • Heel Touch x 18 times.
    • Donkey Kicks Left  x 26 times.
    • Donkey Kicks Right x 26 times.

 

  • Wall Push-ups x 30 times.
  • Clapping Crunches x 20 times.
  • Fire Hydrant Left x 26 times.
  • Fire Hydrant Right x 26 times.
  • Plank 30 s times.
  • Heel Touch x 20 times.
  • Clapping Crunches x 20 times.
  • Plank 30 s times.

Day 22:

  • Heel Touch x 20 times.
  • Squats x 30 times.
  • Wall Push-ups x 20 times.
  • Butt Bridge x 32 times.
  • Flutter Kicks 30 s times.
  • Plank 36 s times.
  • Heel Touch x 20 times.
  • Wall Push-ups x 26 times.
  • Bicycle Crunches x 26 times.
  • Plank 40 s times.

Day 23 :

  • Standing Bicycle Crunches x 20 times.
  • Side Lunges x 26 times.
  • Swimmer and Superman x 28 times.
  • Side Lunges Leg Left x 30 times.
  • Side Lunges Leg Right x 30 times.
  • Claps Over Head x 17 times.
  • Bicycle Crunches x 15 times.
  • Plank 37 s times.
  • Butt Bridge x 20 times.
  • Claps Over Head x 18 times.
  • Bicycle Crunches x 16 times.
  • Plank 40 s times.

Day 24:

your body and muscles need to get some rest

Day 25:

  • Standing Bicycle Crunches x 16 times.
  • Donkey Kicks Left  x 30 times.
  • Donkey Kicks Right  x 30 times.
  • Clapping Crunches x 20 times.
  • Butt Bridge x 16 times.
  • Flutter Kicks 30 s times.
  • Plank 36 s times.
  • Standing Bicycle Crunches x 26 times.
  • Clapping Crunches x 20 times.
  • Butt Bridge x 20 times.
  • Plank 40 s times.

Day 26:

  • Side Lunges x 16 times.
  • Wall Push-ups x 20 times.
  • Clapping Crunches x 20 times.
  • Fire Hydrant Left x 30 times
  • Fire Hydrant Right x 30 times
  • Plank 40 s times.
  • Side Lunges x 30 times.
  • Wall Push-ups x 30 times.
  • Clapping Crunches x 26 times.
  • Plank 46 s times.

Day 27:

  • Heel Touch x 20 times.
  • Squats x 30 times.
  • Side Lying Leg Lift  Left x 16 times.
  • Side Lying Leg Lift  Right x 16 times.
  • Claps Over Head x 16 times.
  • Bicycle Crunches x 16 times.
  • Plank 40 s times.
  • Adductor Stretch in Standing x 20 times.
  • Side-lying Leg Lift Left x 20 times.
  • Side-lying Leg Lift Right x 20 times.
  • Claps Over Head x 16 times.
  • Bicycle Crunches x 16 times.
  • Plank 46 s times.

Day 28:

  • Heel Touch x 20 times.
  • Squats x 30 times.
  • Side-lying Leg Lift Left x 16 times.
  • Side-lying Leg Lift Right x 16 times.
  • Claps Over Head x 16 times.
  • Bicycle Crunches x 16 times.
  • Plank 40 s times.
  • Adductor Stretch in Standing x 20 times.
  • Side-lying Leg Lift Left x 20 times.
  • Side-lying Leg Lift Right x 20 times.
  • Claps Over Head x 16 times.
  • Bicycle Crunches x 16 times.
  • Plank 46 s times.

Day 28:

your body and muscles need to get some rest

Day 29 :

  • Donkey Kicks Left  x 20 times.
  • Donkey Kicks Right  x 20 times.
  • Clapping Crunches x 20 times.
  • Plie Squats x 30 times.
  • Flutter Kicks 20 s times.
  • Plank 40 s times.
  • Squats x 20 times.
  • Donkey Kicks Left  x 20 times.
  • Donkey Kicks Right  x 20 times.
  • Clapping Crunches x 26 times.
  • Flutter Kicks 20 s times.
  • Plank 46 s times.

Day 30 :

  • Lunges x 16 times.
  • Heel Touch x 20 times.
  • Wall Push-Ups x 20 times.
  • Butt Bridge x 20 times.
  • Claps Over Head x 20 times.
  • Plank 46 s times.
  • Lunges x 20 times.
  • Heel Touch x 30 times.
  • Wall Push-Ups x 30 times.
  • Swimmer And Superman x 20 times.
  • Butt Bridge x 30 times.
  • Claps Over Head x 20 times.
  • Plank 50 s times.

Routines in 30 days:

Morning Stretch:

  • Bridge 20 s times.
  • Reverse Crunches 20 s times.
  • Abdominal Crunches 20 s times.
  • Butt Bridge 30 s times.
  • Bird Dog 27 s times.
  • Plank 30 s times.
  • Cobra Stretch 30 s times.
  • Shoulder Stretch 20 s times.
  • Butt Kicks 30 s times.
  • Jumping Jacks 30 s times.

Sleepy Time Stretch: 

 (www.appdits.com/diet-plan-in-30-days/)
  • Left Quad Stretch With Wall 30 s times.
  • Right Quad Stretch With Wall 30 s times.
  • Calf Stretch Left 30 s times.
  • Calf Stretch Right 30 s times.
  • Triceps Stretch Left 30 s times.
  • Triceps Stretch Right 30 s times.
  • Cobra Stretch 30 s times.
  • Child's Pose 30 s times.
  • Cat Cow Post 30 s times.
  • Lying Butterfly Stretch 30 s times.
  • Bridge 30 s times.
  • Lying Twist  Stretch Left  30 s times.
  • Lying Twist  Stretch Right  30 s times.

 

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