Lose Weight and Get in The Best Shape Of Your Life With This 30 Day Fitness Challenge!
This baby-step, beyond-quick plan doesn't require a gym or any more gear than a set of dumbbells.
This baby-step, beyond-quick plan doesn't require a gym or any more gear than a set of dumbbells.
45 SECONDS
10 JUMPING JACKS
8 SQUATS
Tip: "These times are meant to be goals. If it takes you longer to complete a workout, that's totally fine. Keep working, and you'll get better." —ADAM ROSANTE, TRAINER
45 SECONDS
10 JUMPING JACKS
8 SQUATS
Tip: "These times are meant to be goals. If it takes you longer to complete a workout, that's totally fine. Keep working, and you'll get better." —ADAM ROSANTE, TRAINER
90 SECONDS
15 JUMPING JACKS
8 SQUATS
8 PUSH-UPS
90 SECONDS
15 JUMPING JACKS
8 SQUATS
8 PUSH-UPS
2 MINUTES
20 JUMPING JACKS
8 SQUATS
8 PUSH-UPS
8 BENT-OVER ROWS
2 MINUTES
20 JUMPING JACKS
8 SQUATS
8 PUSH-UPS
8 BENT-OVER ROWS
2 MINUTES, 30 SECONDS
25 JUMPING JACKS
8 SQUATS
8 PUSH-UPS
8 BENT-OVER ROWS
20-SECOND PLANK
2 MINUTES, 30 SECONDS
25 JUMPING JACKS
8 SQUATS
8 PUSH-UPS
8 BENT-OVER ROWS
20-SECOND PLANK
REST!
Tip: "I was sure I'd quit before I even made it to a rest day, but I'm so proud that I didn't. I went for a short walk on day 5, since Adam said it would keep me from getting too sore. It worked!" —TIFFANY BLACKSTONE, DEPUTY EDITOR
REST!
Tip: "I was sure I'd quit before I even made it to a rest day, but I'm so proud that I didn't. I went for a short walk on day 5, since Adam said it would keep me from getting too sore. It worked!" —TIFFANY BLACKSTONE, DEPUTY EDITOR
2 MINUTES, 30 SECONDS
15 JUMPING JACKS
15 JUMPING JACKS
8 BENT-OVER ROWS
8 SQUATS
8 PUSH-UPS
20-SECOND PLANK
Tip: "The secret to any kind of weight lifting: Take one explosive second to lift the dumbbells, then about four seconds to lower them." —ROSANTE
2 MINUTES, 30 SECONDS
15 JUMPING JACKS
15 JUMPING JACKS
8 BENT-OVER ROWS
8 SQUATS
8 PUSH-UPS
20-SECOND PLANK
Tip: "The secret to any kind of weight lifting: Take one explosive second to lift the dumbbells, then about four seconds to lower them." —ROSANTE
3 MINUTES
20 JUMPING JACKS
10 SQUATS
10 PUSH-UPS
10 BENT-OVER ROWS
25-SECOND PLANK
20 JUMPING JACKS
3 MINUTES
20 JUMPING JACKS
10 SQUATS
10 PUSH-UPS
10 BENT-OVER ROWS
25-SECOND PLANK
20 JUMPING JACKS
3 MINUTES, 45 SECONDS
25 JUMPING JACKS
12 SQUATS
12 PUSH-UPS
12 BENT-OVER ROWS
30-SECOND PLANK
25 JUMPING JACKS
3 MINUTES, 45 SECONDS
25 JUMPING JACKS
12 SQUATS
12 PUSH-UPS
12 BENT-OVER ROWS
30-SECOND PLANK
25 JUMPING JACKS
4 MINUTES, 30 SECONDS
30 JUMPING JACKS
15 SQUATS
15 PUSH-UPS
15 BENT-OVER ROWS
35-SECOND PLANK
30 JUMPING JACKS
Tip: "Planks felt shorter and easier when I took slow, deep breaths. I'm so psyched to have finally held one for more than 30 seconds!" —SARAH SMITH, EXECUTIVE EDITOR
4 MINUTES, 30 SECONDS
30 JUMPING JACKS
15 SQUATS
15 PUSH-UPS
15 BENT-OVER ROWS
35-SECOND PLANK
30 JUMPING JACKS
Tip: "Planks felt shorter and easier when I took slow, deep breaths. I'm so psyched to have finally held one for more than 30 seconds!" —SARAH SMITH, EXECUTIVE EDITOR
REST!
REST!
3 MINUTES, 45 SECONDS
30 JUMPING JACKS
8 SQUATS
8 PUSH-UPS
8 BENT-OVER ROWS
8 OVERHEAD PRESSES
35-SECOND PLANK
35 JUMPING JACKS
3 MINUTES, 45 SECONDS
30 JUMPING JACKS
8 SQUATS
8 PUSH-UPS
8 BENT-OVER ROWS
8 OVERHEAD PRESSES
35-SECOND PLANK
35 JUMPING JACKS
4 MINUTES, 30 SECONDS
35 JUMPING JACKS
10 SQUATS
10 PUSH-UPS
10 BENT-OVER ROWS
10 OVERHEAD PRESSES
40-SECOND PLANK
40 JUMPING JACKS
Tip: "If one of the exercises feels too tough, try breaking it up into smaller sets. Do 2 presses, for example, then rest and repeat." —ROSANTE
4 MINUTES, 30 SECONDS
35 JUMPING JACKS
10 SQUATS
10 PUSH-UPS
10 BENT-OVER ROWS
10 OVERHEAD PRESSES
40-SECOND PLANK
40 JUMPING JACKS
Tip: "If one of the exercises feels too tough, try breaking it up into smaller sets. Do 2 presses, for example, then rest and repeat." —ROSANTE
6 MINUTES, 15 SECONDS
40 JUMPING JACKS
12 SQUATS
12 PUSH-UPS
12 BENT-OVER ROWS
12 OVERHEAD PRESSES
45-SECOND PLANK
45 JUMPING JACKS
6 MINUTES, 15 SECONDS
40 JUMPING JACKS
12 SQUATS
12 PUSH-UPS
12 BENT-OVER ROWS
12 OVERHEAD PRESSES
45-SECOND PLANK
45 JUMPING JACKS
6 MINUTES, 30 SECONDS
45 JUMPING JACKS
15 SQUATS
15 PUSH-UPS
15 BENT-OVER ROWS
15 OVERHEAD PRESSES
50-SECOND PLANK
50 JUMPING JACKS
6 MINUTES, 30 SECONDS
45 JUMPING JACKS
15 SQUATS
15 PUSH-UPS
15 BENT-OVER ROWS
15 OVERHEAD PRESSES
50-SECOND PLANK
50 JUMPING JACKS
REST!
REST!
6 MINUTES, 30 SECONDS
50 JUMPING JACKS
10 SQUATS
40-SECOND PLANK
10 PUSH-UPS
10 BENT-OVER ROWS
10 OVERHEAD PRESSES
10 BICEPS CURLS
10 SIT-UPS
50 JUMPING JACKS
Tip: "Don't think for a second that biceps curls are for men, that they'll make you look bulky. That's not true at all: They actually work to make your arms leaner." —ROSANTE
6 MINUTES, 30 SECONDS
50 JUMPING JACKS
10 SQUATS
40-SECOND PLANK
10 PUSH-UPS
10 BENT-OVER ROWS
10 OVERHEAD PRESSES
10 BICEPS CURLS
10 SIT-UPS
50 JUMPING JACKS
Tip: "Don't think for a second that biceps curls are for men, that they'll make you look bulky. That's not true at all: They actually work to make your arms leaner." —ROSANTE
7 MINUTES, 30 SECONDS
55 JUMPING JACKS
12 SQUATS
12 PUSH-UPS
12 BENT-OVER ROWS
12 OVERHEAD PRESSES
12 BICEPS CURLS
45-SECOND PLANK
12 SIT-UPS
55 JUMPING JACKS
Tip: "You might lose inches before you lose weight. Day 17 was when it was suddenly easier to zip my jeans. It's like I'm wearing Spanx." —SARAH
7 MINUTES, 30 SECONDS
55 JUMPING JACKS
12 SQUATS
12 PUSH-UPS
12 BENT-OVER ROWS
12 OVERHEAD PRESSES
12 BICEPS CURLS
45-SECOND PLANK
12 SIT-UPS
55 JUMPING JACKS
Tip: "You might lose inches before you lose weight. Day 17 was when it was suddenly easier to zip my jeans. It's like I'm wearing Spanx." —SARAH
9 MINUTES
60 JUMPING JACKS
15 SQUATS
15 PUSH-UPS
15 BENT-OVER ROWS
15 OVERHEAD PRESSES
15 BICEPS CURLS
50-SECOND PLANK
15 SIT-UPS
60 JUMPING JACKS
9 MINUTES
60 JUMPING JACKS
15 SQUATS
15 PUSH-UPS
15 BENT-OVER ROWS
15 OVERHEAD PRESSES
15 BICEPS CURLS
50-SECOND PLANK
15 SIT-UPS
60 JUMPING JACKS
10 MINUTES, 15 SECONDS
65 JUMPING JACKS
18 SQUATS
18 PUSH-UPS
18 BENT-OVER ROWS
18 OVERHEAD PRESSES
18 BICEPS CURLS
55-SECOND PLANK
18 SIT-UPS
65 JUMPING JACKS
10 MINUTES, 15 SECONDS
65 JUMPING JACKS
18 SQUATS
18 PUSH-UPS
18 BENT-OVER ROWS
18 OVERHEAD PRESSES
18 BICEPS CURLS
55-SECOND PLANK
18 SIT-UPS
65 JUMPING JACKS
REST!
REST!
12 MINUTES, 30 SECONDS
50 JUMPING JACKS
10 SQUATS
10 PUSH-UPS
10 BENT-OVER ROWS
10 OVERHEAD PRESSES
10 BICEPS CURLS
10 SIT-UPS
30-SECOND PLANK
50 JUMPING JACKS
Rest 1 minute
When you've caught your breath, repeat the same moves you just did except for the first set of jumping jacks.
12 MINUTES, 30 SECONDS
50 JUMPING JACKS
10 SQUATS
10 PUSH-UPS
10 BENT-OVER ROWS
10 OVERHEAD PRESSES
10 BICEPS CURLS
10 SIT-UPS
30-SECOND PLANK
50 JUMPING JACKS
Rest 1 minute
When you've caught your breath, repeat the same moves you just did except for the first set of jumping jacks.
14 MINUTES
55 JUMPING JACKS
12 SQUATS
12 PUSH-UPS
12 BENT-OVER ROWS
12 OVERHEAD PRESSES
12 BICEPS CURLS
12 SIT-UPS
35-SECOND PLANK
55 JUMPING JACKS
Rest 1 minute
When you've caught your breath, repeat the same moves you just did except for the first set of jumping jacks.
Tip: "You've spent the last few weeks laying the foundation—now it's time to challenge yourself. Doing the circuit a second time through will build your endurance." —ROSANTE
14 MINUTES
55 JUMPING JACKS
12 SQUATS
12 PUSH-UPS
12 BENT-OVER ROWS
12 OVERHEAD PRESSES
12 BICEPS CURLS
12 SIT-UPS
35-SECOND PLANK
55 JUMPING JACKS
Rest 1 minute
When you've caught your breath, repeat the same moves you just did except for the first set of jumping jacks.
Tip: "You've spent the last few weeks laying the foundation—now it's time to challenge yourself. Doing the circuit a second time through will build your endurance." —ROSANTE
17 MINUTES, 30 SECONDS
65 JUMPING JACKS
15 SQUATS
15 PUSH-UPS
15 BENT-OVER ROWS
15 OVERHEAD PRESSES
15 BICEPS CURLS
15 SIT-UPS
40-SECOND PLANK
65 JUMPING JACKS
Rest 1 minute
When you've caught your breath, repeat the same moves you just did except for the first set of jumping jacks.
Tip: "I wasn't sure that a minute of rest in between circuits would be enough for me, but I learned that I'm fitter than I thought." —LESLIE ROBARGE, DEPUTY EDITOR
17 MINUTES, 30 SECONDS
65 JUMPING JACKS
15 SQUATS
15 PUSH-UPS
15 BENT-OVER ROWS
15 OVERHEAD PRESSES
15 BICEPS CURLS
15 SIT-UPS
40-SECOND PLANK
65 JUMPING JACKS
Rest 1 minute
When you've caught your breath, repeat the same moves you just did except for the first set of jumping jacks.
Tip: "I wasn't sure that a minute of rest in between circuits would be enough for me, but I learned that I'm fitter than I thought." —LESLIE ROBARGE, DEPUTY EDITOR
18 MINUTES, 30 SECONDS
70 JUMPING JACKS
18 SQUATS
18 PUSH-UPS
18 BENT-OVER ROWS
18 OVERHEAD PRESSES
18 BICEPS CURLS
18 SIT-UPS
45-SECOND PLANK
70 JUMPING JACKS
Rest 1 minute
When you've caught your breath, repeat the same moves you just did except for the first set of jumping jacks.
18 MINUTES, 30 SECONDS
70 JUMPING JACKS
18 SQUATS
18 PUSH-UPS
18 BENT-OVER ROWS
18 OVERHEAD PRESSES
18 BICEPS CURLS
18 SIT-UPS
45-SECOND PLANK
70 JUMPING JACKS
Rest 1 minute
When you've caught your breath, repeat the same moves you just did except for the first set of jumping jacks.
REST!
REST!
19 MINUTES
50 JUMPING JACKS
10 SQUATS
10 PUSH-UPS
10 BENT-OVER ROWS
10 OVERHEAD PRESSES
10 BICEPS CURLS
50 JUMPING JACKS
10 SIT-UPS
30-SECOND PLANK
Rest 1 minute
10 SQUATS
10 PUSH-UPS
10 BENT-OVER ROWS
10 OVERHEAD PRESSES
10 BICEPS CURLS
10 SIT-UPS
30-SECOND PLANK
50 JUMPING JACKS
Rest 1 minute
Repeat the second set of moves.
Tip: "At first glance, this may seem daunting, but remember: Each week, each day, each rep has helped you get stronger." —ROSANTE
19 MINUTES
50 JUMPING JACKS
10 SQUATS
10 PUSH-UPS
10 BENT-OVER ROWS
10 OVERHEAD PRESSES
10 BICEPS CURLS
50 JUMPING JACKS
10 SIT-UPS
30-SECOND PLANK
Rest 1 minute
10 SQUATS
10 PUSH-UPS
10 BENT-OVER ROWS
10 OVERHEAD PRESSES
10 BICEPS CURLS
10 SIT-UPS
30-SECOND PLANK
50 JUMPING JACKS
Rest 1 minute
Repeat the second set of moves.
Tip: "At first glance, this may seem daunting, but remember: Each week, each day, each rep has helped you get stronger." —ROSANTE
23 MINUTES
55 JUMPING JACKS
12 SQUATS
12 PUSH-UPS
12 BENT-OVER ROWS
12 OVERHEAD PRESSES
12 BICEPS CURLS
55 JUMPING JACKS
12 SIT-UPS
35-SECOND PLANK
Rest 1 minute
12 SQUATS
12 PUSH-UPS
12 BENT-OVER ROWS
12 OVERHEAD PRESSES
12 BICEPS CURLS
12 SIT-UPS
35-SECOND PLANK
55 JUMPING JACKS
Rest 1 minute
Repeat the second set of moves.
Tip: "Stick with it. I have more energy than ever. Even running around with my kids is easier." —KIM CHENEY, EXECUTIVE MANAGING EDITOR
23 MINUTES
55 JUMPING JACKS
12 SQUATS
12 PUSH-UPS
12 BENT-OVER ROWS
12 OVERHEAD PRESSES
12 BICEPS CURLS
55 JUMPING JACKS
12 SIT-UPS
35-SECOND PLANK
Rest 1 minute
12 SQUATS
12 PUSH-UPS
12 BENT-OVER ROWS
12 OVERHEAD PRESSES
12 BICEPS CURLS
12 SIT-UPS
35-SECOND PLANK
55 JUMPING JACKS
Rest 1 minute
Repeat the second set of moves.
Tip: "Stick with it. I have more energy than ever. Even running around with my kids is easier." —KIM CHENEY, EXECUTIVE MANAGING EDITOR
26 MINUTES
65 JUMPING JACKS
15 SQUATS
15 PUSH-UPS
15 BENT-OVER ROWS
15 OVERHEAD PRESSES
15 BICEPS CURLS
65 JUMPING JACKS
15 SIT-UPS
40-SECOND PLANK
Rest 1 minute
15 SQUATS
15 PUSH-UPS
15 BENT-OVER ROWS
15 OVERHEAD PRESSES
15 BICEPS CURLS
15 SIT-UPS
40-SECOND PLANK
65 JUMPING JACKS
Rest 1 minute
Repeat the second set of moves.
26 MINUTES
65 JUMPING JACKS
15 SQUATS
15 PUSH-UPS
15 BENT-OVER ROWS
15 OVERHEAD PRESSES
15 BICEPS CURLS
65 JUMPING JACKS
15 SIT-UPS
40-SECOND PLANK
Rest 1 minute
15 SQUATS
15 PUSH-UPS
15 BENT-OVER ROWS
15 OVERHEAD PRESSES
15 BICEPS CURLS
15 SIT-UPS
40-SECOND PLANK
65 JUMPING JACKS
Rest 1 minute
Repeat the second set of moves.
30 MINUTES, 30 SECONDS
70 JUMPING JACKS
18 SQUATS
18 PUSH-UPS
18 BENT-OVER ROWS
18 OVERHEAD PRESSES
18 BICEPS CURLS
70 JUMPING JACKS
18 SIT-UPS
45-SECOND PLANK
Rest 1 minute
18 SQUATS
18 PUSH-UPS
18 BENT-OVER ROWS
18 OVERHEAD PRESSES
18 BICEPS CURLS
18 SIT-UPS
45-SECOND PLANK
70 JUMPING JACKS
Rest 1 minute
Repeat the second set of moves.
30 MINUTES, 30 SECONDS
70 JUMPING JACKS
18 SQUATS
18 PUSH-UPS
18 BENT-OVER ROWS
18 OVERHEAD PRESSES
18 BICEPS CURLS
70 JUMPING JACKS
18 SIT-UPS
45-SECOND PLANK
Rest 1 minute
18 SQUATS
18 PUSH-UPS
18 BENT-OVER ROWS
18 OVERHEAD PRESSES
18 BICEPS CURLS
18 SIT-UPS
45-SECOND PLANK
70 JUMPING JACKS
Rest 1 minute
Repeat the second set of moves.
YOU MADE IT!
Your next assignment is to take a week off from strength training (but keep up your cardio by walking, running, or biking). You've earned it, and it'll help your muscles repair and get ready for your next challenge. After all, "this isn't the end," says Rosante. You're fit enough now to do whatever you want. Starting this routine over again from the beginning is one option: If you work to improve your times, you'll get stronger, and the variety built into it will keep your fitness from plateauing. But why not sign up for that boxing class you've been intimidated by, or tell your coworker you can join the office kickball team this year? You're in a whole new place now— take advantage and amaze yourself.
YOU MADE IT!
Your next assignment is to take a week off from strength training (but keep up your cardio by walking, running, or biking). You've earned it, and it'll help your muscles repair and get ready for your next challenge. After all, "this isn't the end," says Rosante. You're fit enough now to do whatever you want. Starting this routine over again from the beginning is one option: If you work to improve your times, you'll get stronger, and the variety built into it will keep your fitness from plateauing. But why not sign up for that boxing class you've been intimidated by, or tell your coworker you can join the office kickball team this year? You're in a whole new place now— take advantage and amaze yourself.
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