The idea of losing weight in one month is exciting and almost unbelievable. However, we’re here today to introduce you to a 30 day weight loss challenge designed to help you burn up to 4-8 pounds of fat.
With enough dedication and consistency from your end, you can lose significant body weight within one month. And it doesn’t matter whether your weight loss goal is to reduce hip fat, belly fat or lose weight on your whole body, this challenge will help you.
So keep reading to learn more about the 30-day challenge to lose weight and get fit.
Activities for 30 day Weight Loss Challenge
A 30-day weight loss challenge is a cardio-focused workout challenge where you strive to lose as much fat as possible (in a safe way) within a month. Experts said that your major focus for losing body fat should be diet restriction and exercise, and that’s exactly what you’ll be doing in this 30 day challenge.
Below are the physical activities you’ll be doing for your 30 day weight loss challenge:
Day 1:
- Running: 30 minutes
- Mountain climbers: 10 minutes
- Burpees: 3 sets of 6 reps
Total calories lost: 400-500 calories
Day 2:
- 3-mile run
- Walking lunge: 3 sets of 8 reps
Total calories lost: 350-450 calories
Day 3:
- Jogging: 20 mins
- Mountain climbers: 20 mins
- Walking lunge: 3 sets of 8 reps
Total calories lost: 400-500 calories
Day 4: Rest
Day 5:
- Running: 30 mins
- Burpees: 3 sets of 6 reps
Total calories lost: 400-500 calories
Day 6:
- Jump squat: 3 sets of 10 reps
- Walking lunge: 3 sets of 8 reps
- Mountain climbers: 20 mins
Total calories lost: 320-400 calories
Day 7: Rest
Day 8:
- 3-mile run
- Mountain climbers: 20 mins
Total calories lost: 400 calories
Day 9:
- Swimming: 30 minutes
- Jump rope: 20 mins
Total calories lost: 400 calories
Day 10:
- 3-mile run
- Mountain climbers: 15 mins
- Burpees: 15 mins
Total calories lost: 500+ calories
Day 11: Rest
Day 12:
- Squat thrusts: 3 sets of 12 reps
- Burpees: 3 sets of 6 reps
- Jump rope: 20 mins
Total calories lost: 500+ calories
Day 13:
- Cycling: 30 mins
- Mountain climbers: 20 mins
Total calories lost: 400-500 calories
Day 14:
- 3 mile run
- Burpees: 3 sets of 6 reps
Total calories lost: 400-500 calories
Day 15: Rest
Day 16:
- Swimming: 30 mins
- Burpees: 3 sets of 6 reps
- Jumping jacks: 2 sets of 10 reps
Total calories lost: 500+ calories
Day 17:
- 3-mile run
- Mountain climbers: 20 mins
Total calories lost: 400 calories
Day 18: Rest
Day 19:
- Cycling: 30 mins
- Jump squat: 3 sets of 10 reps
Total calories lost: 400 calories
Day 20:
- Squat thrusts: 3 sets of 12 reps
- Burpees: 3 sets of 6 reps
- Jump rope: 20 mins
Total calories lost: 500 calories
Day 21: Rest
Day 22:
- 3-mile run
- Burpees: 3 sets of 6 reps
Total calories lost: 400 calories
Day 23:
- 3-mile run
- Walking lunge: 3 sets of 8 reps
Total calories lost: 350-450 calories
Total calories lost: 400 calories
Day 24:
- Jump squat: 3 sets of 10 reps
- Burpees: 3 sets of 6 reps
Total calories lost: 400 calories
Day 25: Rest
Day 26:
- Jump rope: 20 mins
- Mountain climbers: 20 mins
Total calories lost: 400 calories
Day 27:
- 3-mile run
- Burpees: 3 sets of 6 reps
Total calories lost: 400 calories
Day 28: Rest
- Cycling: 30 mins
- Jump squat: 3 sets of 10 reps
Total calories lost: 400 calories
Day 29:
- 3-mile run
- Walking lunges: 3 sets of 8 reps
Total calories lost: 400-450 calories
Day 30:
- Swimming: 30 mins
- Burpees: 3 sets of 6 reps
- Jumping jacks: 2 sets of 10 reps
Total calories lost: 500+ calories
How much weight can you lose in a 30 day challenge?
The amount of weight you can drop in 30 days depends on how many calories you consume, how much you train, and your body’s metabolism. But to be more specific, researchers suggest that you could safely and sustainably lose 1-2 pounds of fat weekly.
So if you workout daily, exercise consistently, and restrict your calories, you can burn up to 4-8 pounds in a 30-day challenge.
Health Benefits of Weight Loss
Besides looking better with lower body weight, there are a few other health benefits of weight loss, which include:
- Lowering bad cholesterol, which is linked to obesity.
- Lowering blood pressure and improving heart health
- Reducing the chance of diabetes and blood sugar levels
- Weight loss can help to deal with arthritis because every pound of fat you lose reduces the load exerted on the knees. To further help with the pain, you should consider using CBD for arthritis. Midss’s article stated these CBD oils as the best for arthritis and joint pain.
- It improves mobility
- It improves your quality of life and promotes well-being and healthy aging
- Losing weight can improve your breathing by preventing hypoventilation syndrome, which is an obesity-related condition.
- Improvement in sleep
- Lowering your chances of diabetes and certain types of cancers
Tips to aid weight loss with a 30-Day Challenge
Here are a few tips to help you maximize the amount of fat you can lose with a 30 day weight loss challenge:
- Avoid added sugar. High sugar diets promote elevated blood sugar levels and insulin resistance, which are both linked to excess weight gain
- Avoid alcohol as it hinders your body from burning fat, and also makes you feel hungry, which leads to weight gain.
- Eat fiber. Foods with fiber have been linked to better weight management because fiber aids with digestion, and also makes you feel fuller throughout the day, which means less eating.
- Consume fewer calories. The secret to weight loss is a caloric deficit, which translates to consuming less calories than you usually take in a day.
- Monitor your daily caloric intake. Keeping track of the number of calories in every meal by measuring portion sizes ensures you don’t exceed your daily limit.
- Burn more calories. Besides muscle gain, regular exercise is another effective way to burn fat. Your training can be as regular as five days weekly, and up to 30-60 mins per workout session.
- Don’t exercise too much. As you strive to increase the number of calories burned, you should avoid overtraining, which can lead to injury and prevent you from achieving your weight loss goals.
- Avoid binge eating with a bit of focus on eating Kokum & Mangosteen fruits.
- Consume healthy fats
- Avoid highly processed foods
At first, a 30-day challenge to lose weight might sound unrealistic or daunting to your body. You may wonder if you’ll lose significant fat, or if it’s even safe to lose so much fat in a single month.
But to clear your doubts, researchers suggest that you can safely drop 4-8 pounds of fat in 30 days, which is still a significant amount. And in terms of effectiveness, a 30-day weight loss challenge is good for burning fat and maintaining weight, plus it can help you stay fit and healthy even while traveling.