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).

Who better to push you to reach your full potential? You’ll repeat each exercise weekly, adding reps as you go along. Combine these mega moves with our healthy eating tips that challenge 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). So, to see serious success, complete the fitness challenges simultaneously with our tips.

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 start position with elbows soft.
  • Repeat.

Related article: The Eight Moves Sexy Back Workout To Banish Bra Bulge Back Pain And Bad Posture

High-Knees Sprint

How to:

  • Run in place, pulling your knees toward your chest and vigorously pumping bent arms.

Related article: The Best 20-Minute Bodyweight Workout for Weight Loss And Shaping

Speed Skater Lunge

How to:

  • Standing, jump right foot to right, bending left leg and crossing it behind right to land in a deep lunge with right leg bent 90 degrees and on ball of left foot, leg slightly bent (keep butt as low as possible).
  • Reach left arm across body to touch 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: 15 The Best Abs Obliques Core Exercises For A Slender Waist

Jump-Switch Lunge

How to:

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

Related article: 5 Effective Resistance Band Exercises For A Strong, Firm Butt That Will Make You Look And Feel Amazing

Pilates Teaser

How to:

  • Lie face-up on 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 start position.
  • Repeat.
  • Continue slowly.

Related article: 2 Challenging Squat Variations, Change It Up To Challenge Those Glutes And Really Shape Your Butt

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: 6 Yoga Poses That Help Burn Fat & Build Strength For The Ultimate Body


How to:

  • From standing, crouch and plant palms on floor.
  • Jump feet back to plank (keep abs tight), then lower chest and thighs to 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.

Related article: 9 Yoga Stretches to Increase Flexibility And A Super Toned Body