We want you to feel better than ever in your body—and our 30-day slim-down challenge can help you get there. Follow along with our weight loss challenge calendar that includes seven of the biggest fat-burning exercises out there (yes, including burpees), and watch how to perfect these powerful moves.

You’ll repeat each exercise weekly, adding reps as you go along. Combine these mega moves with healthy eating that challenges you to make small changes throughout the month, and you’ll feel a serious difference when these four weeks are up. Yes, you absolutely can lose weight in 30 days.

For the best possible rewards from this weight loss challenge, you can’t have one (exercise) without the other (healthy diet).

The Workout:

30 day body transformation challenge

The Exercises:

Plyo Push-Up:


How to:

  • Start on the floor in a palm plank.
  • Push into palms to explode body off floor (feet stay planted), clapping hands if possible.
  • Land in the start position with elbows soft.
  • Repeat.

Related article: How Can I Create The Best Upper Body Shape Without Using Weights? 8 Variations Of Push Up, That’s How!

High-Knees Sprint:


How to:

  • Run in place.
  • Pulling your knees toward your chest.
  • Vigorously pumping bent arms.

Related article: 5 Stretches In 5 Minutes – Prime Your Muscles For A Safer, More Efficient Walk Or Run

Speed Skater Lunge:


How to:

  • Standing, jump right foot to right, bending left leg and crossing it behind the right to land in a deep lunge with right leg bent 90 degrees and on the ball of left foot, leg slightly bent (keep butt as low as possible).
  • Reach left arm across body to touch the floor in front of right toes (to make it easier, touch right shin or just reach right).
  • Switch sides; repeat.
  • Continue quickly alternating sides.

Related article: 5 Squat And Lunge Variations That Seriously Tone Your Backside

Jump-Switch Lunge:


How to:

  • Standing, lunge forward with the left foot, bending knees 90 degrees.
  • Jump as high as you can, swinging arms overhead and switching legs in the air.
  • Land with arms by sides and right foot forward, immediately bending knees.
  • Continue quickly alternating sides.

Related article: Pumped Up Pilates Exercises Takes The Abs-Tightening Technique And Transforms It Into A Total-Body Lean Routine

Pilates Teaser:


How to:

  • Lie faceup on the floor with knees bent over hips and arms extended up with palms facing each other to start.
  • Roll upper body up and extend legs until you’re sitting, body forming a V shape with arms parallel to legs.
  • Pause, then slowly roll upper body back down, one vertebra at a time, keeping legs in the air.
  • When your shoulders reach the mat, return to the start position.
  • Repeat.
  • Continue slowly.

Related article: Do Squats Really Give You a Bigger Bum? Yes & These 8 Variations Will Make It Fun To Grow

Squat Jack:


How to:

  • Standing, drop into a squat, bringing fists in front of chest with elbows bent at sides.
  • Jump feet wide, straightening legs and swinging arms out to sides and up to meet overhead.
  • Continue quickly.

Related article: The Best 5 Burpee Variations to Burn Fat and Build Explosive Energy Daily



How to:

  • From standing, crouch and plant palms on the floor.
  • Jump feet back to plank (keep abs tight), then lower chest and thighs to the floor.
  • Press up to plank, then jump feet toward hands.
  • Lastly, jump as high as you can (make sure feet are under shoulders before you launch), clapping hands overhead.
  • Continue quickly.