Transform Your Body In 30 Days - Body Toning And Weight Loss Workout

Transform your body in 30 days with this body toning and weight loss workout. Cardio total body exercises without equipment to lose weight and get in shape fast. Home bodyweight workout for women and men to slim and tone your body in 30 days.

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Workout Info

Calorie Burn: 173 - 288

Workout Duration: 24 Minutes

Workout Type: challenge

Exercise Frequency: 4 Days a Week

Body Focus: Total Body

Workout Infographic

Step by Step Exercise Routine

DO THIS WORKOUT 4/5 TIMES A WEEK FOR 30 DAYS

1 Jumping Jack 30 seconds

Rest: 10 seconds

2 Rear Lunges 30 seconds

Rest: 10 seconds

3 Diamond Push up 30 seconds

Rest: 10 seconds

4 Alternated Power Crunch 30 seconds

Rest: 10 seconds

5 Wall Squat 30 seconds

Rest: 10 seconds

6 Squat + Hip Extension 30 seconds

Rest: 10 seconds

7 Triceps dips on floor 60 seconds

Rest: 10 seconds

8 Plank with high speed climbing 60 seconds

Rest: 10 seconds

9 High Knee Run + Power Crunch 30 seconds

Rest: 10 seconds

10 Alternate Side Lunge Touching The Ground 30 seconds

Rest: 10 seconds

11 Walking with Hands + Push Ups 30 seconds

Rest: 10 seconds

12 Plank with Side Hip Abduction 30 seconds - Left 30 seconds - Right

Water Break 15 seconds

Rest: 10 seconds

13 Jumping Jacks + Lateral Punch 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

14 Back cross lunges 30 seconds

Rest: 10 seconds

15 Push Up With Open Arms 30 seconds

Rest: 10 seconds

16 Crunch + Lateral punch 30 seconds

Rest: 10 seconds

17 Squat 30 seconds

Rest: 10 seconds

18 One Leg Wall Squat 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

19 Triceps Dips 30 seconds

Rest: 10 seconds

20 Plank with hip abduction 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

21 Butt Kick Run 30 seconds

Rest: 10 seconds

22 Side lunges without step 30 seconds - Left 30 seconds - Right

Rest: 10 seconds

23 Push-ups with Rotation 30 seconds

Rest: 10 seconds

24 Side Plank 30 seconds - Left 30 seconds - Right

Water Break 15 seconds

COOL DOWN

Rest: 5 seconds

25 Standing hamstring 20 seconds - Left 20 seconds - Right

Rest: 5 seconds

26 Quad Stretch 20 seconds - Left 20 seconds - Right

Rest: 5 seconds

27 Stretching arms, chest and shoulders 20 seconds

Rest: 5 seconds

28 Shoulder stretch 20 seconds - Left 20 seconds - Right