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

Workout Routine Snippet

  1. Jumping Jack - 30 seconds
  2. Rest: 10 seconds
  3. Rear Lunges - 30 seconds
  4. Rest: 10 seconds
  5. Diamond Push up - 30 seconds
  6. Rest: 10 seconds
  7. Alternated Power Crunch - 30 seconds
  8. Rest: 10 seconds
  9. Wall Squat - 30 seconds
  10. Rest: 10 seconds
  11. Squat + Hip Extension - 30 seconds
  12. Rest: 10 seconds
  13. Triceps dips on floor - 60 seconds
  14. Rest: 10 seconds
  15. Plank with high speed climbing - 60 seconds
  16. Rest: 10 seconds
  17. High Knee Run + Power Crunch - 30 seconds
  18. Rest: 10 seconds
  19. Alternate Side Lunge Touching The Ground - 30 seconds
  20. Rest: 10 seconds
  21. Walking with Hands + Push Ups - 30 seconds
  22. Rest: 10 seconds
  23. Plank with Side Hip Abduction - 30 seconds - Left 30 seconds - Right
  24. Water Break 15 seconds
  25. Rest: 10 seconds
  26. Jumping Jacks + Lateral Punch - 30 seconds - Left 30 seconds - Right
  27. Rest: 10 seconds
  28. Back cross lunges - 30 seconds
  29. Rest: 10 seconds
  30. Push Up With Open Arms - 30 seconds
  31. Rest: 10 seconds
  32. Crunch + Lateral punch - 30 seconds
  33. Rest: 10 seconds
  34. Squat - 30 seconds
  35. Rest: 10 seconds
  36. One Leg Wall Squat - 30 seconds - Left 30 seconds - Right
  37. Rest: 10 seconds
  38. Triceps Dips - 30 seconds
  39. Rest: 10 seconds
  40. Plank with hip abduction - 30 seconds - Left 30 seconds - Right
  41. Rest: 10 seconds
  42. Butt Kick Run - 30 seconds
  43. Rest: 10 seconds
  44. Side lunges without step - 30 seconds - Left 30 seconds - Right
  45. Rest: 10 seconds
  46. Push-ups with Rotation - 30 seconds
  47. Rest: 10 seconds
  48. Side Plank - 30 seconds - Left 30 seconds - Right
  49. Water Break 15 seconds
  50. Rest: 5 seconds
  51. Standing hamstring - 20 seconds - Left 20 seconds - Right
  52. Rest: 5 seconds
  53. Quad Stretch - 20 seconds - Left 20 seconds - Right
  54. Rest: 5 seconds
  55. Stretching arms, chest and shoulders - 20 seconds
  56. Rest: 5 seconds
  57. Shoulder stretch - 20 seconds - Left 20 seconds - Right

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