30-day weight loss challenge


Are you ready to bring healthy changes to your body?

Our 30-Day Weight Loss Challenge is backed by science and numbers. The 30-day weight loss plan aims to strip away the fluff and track numbers related to weight loss for one month.

Even if it is your first time trying this five numbers approach. But it will be going to work!

In this 30-day challenge diet program, the time you have invested will remove the mystery behind weight loss! 

As there is a saying, you can only improve if you know where you should begin over. For beginners, that always starts with tracking numbers.


Who is this for?

The 30-day challenge for weight loss is for you if you are willing to track and record the workout for five weeks. 

Keep reading the article that will help you understand weight loss and how your body loses weight.

Are there any restrictions in 30-Day Weight Loss Challenge? 

Restrictions? There are none.


We kept this weight loss challenge as simple as possible. Plus, restrictions and a deprivation mindset are counterproductive.

The aim is to lose weight, but it’s equally essential to comprehend why you’re doing it, so it’s sustainable.

There are way too many online weight loss challenges that include a big list of things you can’t do or eat, a detailed eating plan, and suggested activities.

You don’t get any of that with our 30-day weight loss challenge at home. However, what you do get is more precise and significant.

There are no limitations as long as you can consistently hit each daily number target. Of course, this five-workout plan will guide you properly and show you how to lose weight in 30 days.


30-Day Weight Loss Challenge! 

Week 1

Perform two sets of 10 repetitions of an exercise (on both sides, if the exercise contains a one-side movement; 20 seconds of plank) throughout the first week of the challenge. There must be a 20-second rest in between sets and exercises.

Day 1 exercises include ten burpees and ten walking lunges on each side.

Day 2: Jump squats (10 seconds) and plank (20 seconds).

Day 3: Burpees (10), bird dog (10 on each side).

Day 4: Jump squats (102) and mountain climber (10 on both sides)

Day 5: Plank for 20 seconds, followed by ten walking lunges on each side.

Day 6: Mountain climber (10 on both sides), ten burpees.

Day 7: The walking lunge (10 on each side) and bird dog (10 on both sides).


Week 2

The workout requirements for the second week of the 30-day fat-burning challenge are two sets of 20 repetitions of the 30-second plank exercise, with a 20-second break between sets and activities.

Day 8: 20 burpees, 20 walking lunges on each side.

Day 9: Jump squat (20 seconds) and plank (30 seconds).

Day 10: Burpees (20), bird dog (20 on both sides).

Day 11: Jump squat (20), mountain climber (20 on both sides).

Day 12: Plank for 30 seconds and 20 walking lunges on each side.

Day 13: Mountain climber (20 on both sides), 20 burpees.

Day 14: The walking lunge (20 on both sides) and bird dog (20 on both sides).


Week 3

During the third week of the 30-day fat-burning challenge, you must complete two sets of 30 repetitions of one exercise (a 40-second plank), with a 20-second break between each set and activity.

Day 15: 30 burpees and 30 walking lunges on each side

Day 16: Jump squat (30 seconds) and plank (40 seconds).

Day 17: Burpees (30) and bird dog (30 on each side).

Day 18: Jump squat (30) and mountain climber (30 on both sides)

Day 19: Walking lunges for 30 seconds on each side and 40 seconds in a plank

Day 20: 30 burpees (2×2) and 30 mountain climbs (2×2).

Day 21: The walking lunge (30 on both sides) and bird dog (30 on both sides).


Week 4

During the last week of the 30-day fat-burning challenge, you must complete two sets of 40 repetitions of a certain exercise (a 50-second plank), with a 20-second break between each set and activity.

Day 22: Walking lunges (40 on each side) and burpees (40 each).

Day 23: Jump squats (40 seconds) and planks (50 seconds).

Day 24: Burpees (40), bird dog (40 on both sides).

Day 25: Jump squats (40), mountain climber (40 on both sides), and

Day 26: Plank for 50 seconds and 40 walking lunges on each side.

Day 27: workout included 40 burpees and 40 mountain climbs on both sides.

Day 28: The walking lunge (40 on both sides) and bird dog (40 on both sides).


Week 5

The final week of the 30-day fat-burning challenge requires participants to complete one set of 10 repetitions of each activity (1-minute plank), with a 20-second rest in between each set.

Day 29: Mountain climbers (10 on each side), bird dog (10 on each side), jumping squats (10), planks (1 minute), burpees (10), and walking lunges (10 on each side)

Day 30 exercises include ten burpees, a one-minute plank, ten jump squats, ten mountain climbers, ten bird dog, and ten walking lunges (10 on each side)


That’s why you don’t need an exercise plan, an in-depth meal plan, or definitions about what is or is not junk food. However, we will share some recommendations to guide you.


Try this 4-Step Weight-Loss Challenge for 30 days and transform your body for a lifetime.


WARNING: This challenge could result in any or all of the following:


  • Upto 10 pounds of weight loss
  • Boost body metabolism
  • Restful sleep
  • Boost self-confidence
  • Extra energy
  • Fresh mood reduces mood swings


You can also give our 4-Step Weight-Loss Challenge a shot for 30 days to change how your body looks permanently. Our four steps are simple to follow, cost nothing, are suitable for people of all ages and fitness levels, and work.


4-Step Weight-Loss Challenge 

Step 1 – Water 

Eight-ounce glasses of water, or about 2 liters, should be consumed daily. You are welcome to flavor your water by adding sliced fruit.

Instead of drinking regular water, try one of the Fat Away Drink recipes. It is advised to minimize or avoid this drink during the next 30 days because processed fruit drinks are rich in sugar. If you do decide to consume fruit-flavored beverages, be sure to check the ingredients label and stay away from any that have sugar or other sweeteners added.

Water supplies nourishment to your cells and removes toxins from vital organs. Energy can be lost even from minor dehydration. Water is essential for good health!


Step 2 – Sugar and Artificial Sweeteners

Steer clear of artificial and processed sugars.

Read the ingredient lists on packaged foods to weed out any that do. Almost all processed foods contain added sugar in some manner. This indicates that throughout the following 30 days, whole foods will account for most of your diet. Read the 30-Day No Sugar Challenge to comprehend what is meant by “no added sugar fully.”

Each day, four teaspoons of unrefined sweets are permitted. Read our list of 10 sugar substitutes that can be used in place of the four teaspoons. Stevia is allowed throughout this challenge in addition to the four teaspoons of unprocessed sweetener that should be consumed each day.

There is no way to determine how much-unrefined sugar has been added to a food product with unprocessed sugar listed on the ingredients label, such as honey, maple syrup, etc. Therefore, during this challenge, certain foods should be avoided. You must measure the four teaspoons of unrefined sugar yourself to ensure you’ve consumed the recommended amount in a single day.

Reviewing alternative names for sugar will give you more knowledge when you read ingredient labels.


Step 3 – Portion Control

Instead of typical dinner plates, meals should be served on salad-sized plates. These plates have a diameter of roughly 7 inches.

Request that your meal is served on a salad plate when dining out.

Follow the recommended serving size for soups and stews, typically 1 to 1 1/2 cups. 

Food portions must not be more significant than the palm of your hand. To fit on your salad plate, “regular” restaurant meals must be shrunk in size.


Step 4 – Exercise

Spend at least 30 minutes a day, six days a week, working out.

Exercise sessions can be split up into 15-minute blocks or finished simultaneously.

Cardio and weight training are both acceptable forms of exercise.

Find exercises that will challenge you while being acceptable for your fitness level.


Why steps are important?

It’s crucial to be active. Our bodies enter a state of hibernation after 90 minutes of sitting still. You cannot reverse the effects of inactivity, even if you work out for an hour each day for seven days a week.


Your goal for the 30-day weight loss challenge is 12,000 steps.

Adult dieters who had lost 30 pounds and kept it off or kept losing weight did so by tracking their daily steps at 12,000 daily.

Adults who are overweight only tracked 6,500 steps.

Six miles or 12,000 steps equals one. Even though we still recommend that you work out, you may relax knowing that if you reach your 12,000-step goal, you are on track to lose weight.


No cheating, like strapping your watch to the dog, please. For the over-achievers, you can select your weekly mileage goal using our “Walking to Lose Weight Chart”

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