You can do anything for 30 days, right? I’ve talked a lot lately about how I eat, but not too much about what I do. I thought I’d share some of my favorite 30 Day fitness challenges with you. They’re easy and fun to do, and if you notice that one works particularly well for you, do it again!


How do you commit to a 30 Day Fitness Challenge?

I found this great article that gives tips about committing to a 30 day fitness challenge. It mentioned things like finding a buddy, writing down your start date, and more!

30-Day Fitness Challenges

1.30 Day Ab Challenge

2. 30 Day Little Black Dress Challenge

3. Amazing Arms and Abs Challenge from Domestic Diva in Training

4. Crunches, Pushups, Squats and Lunges 30-Day Challenge from I’m Dancing in the Rain

5. Kick Ass Challenge from Shrinking Jeans

6. 30-Day Little Black Dress Challenge from 30 Day Fitness Challenges

7. Rock Your Core Challenge from Femme Fitale

8. Plank and Squat Challenge from Eat Pray Run DC

9. 30 Day Crunch Challenge from I’m Dancing in the Rain

10. 30-Day Fitness Challenge for Moms from 3 Boys and a Dog

11. 30-Day Exercise-a-Day Challenge from Fit Body Full Life

12. 30 Day beach body challenge

13. 30-Day Thigh Challenge from Shrinking Jeans

14. From Walking to Running 30 Day Program from DareBee

15. 30 Day Push Up Challenge

16. 30-Day Leglift Challenge from I’m Dancing in the Rain

17. 30 Day Tricep Dip Challenge

18. 30-Day Squat Challenge from Athleta

19. 30-Day Flat Abs from Blogilates

20. 30-Day Push Up Challenge from I’m Dancing in the Rain

21. Lose the Love Handles Challenge from Shrinking Jeans

22. 30 Day Challenge that makes you feel like a badass!

23. Beach Body in 30 Days from Madame Deals

24. 30 Day Yoga Challenge from Fitness With Jamie

25. 30-Day Lunge Challenge from I’m Dancing in the Rain

What’s your favorite 31 Day Fitness Challenge?

Looking for more 30 day and fitness challenges?

  • 30 Day Workout Challenges for Abs and Butt
  • 30 Day Fitness Challenges for Arms and Chest
  • 30 Day Fitness Challenges
  • 30 Day Ab Challenge


And what about the psychological aspect of a 30-day challenge? When it comes to staying mentally motivated and committed to a routine, why does “30 days” seem to strike a chord with so many people? “Humans love finite goals. The idea of the same workout regimen for the rest of time is unbearable to most people. Especially in today’s society of short attention spans and need for constant variety, we crave focused programs of 30 days or less,” Siemens says. “It takes about 3 to 4 weeks for people to start feeling really good while exercising so if you can get over that first 3-week hump of physical adaptation things get a lot more fun and pleasant, which increases likelihood of sticking with it.”

So 30 days is enough time to see some initial weight loss and get your head in the game. But is it enough time to make any other significant impacts on your health?

One study found that even jogging for 5-10 minutes a day can reduce your risk of heart disease. Exercising regularly can also help you lower blood sugar, boost your metabolism, increase cardiovascular health, increase muscle mass, decrease stress, and reduce your risk for many other diseases. With a consistent healthy diet and exercise, you’ll be able to see small differences in your overall physique and energy levels in a month.

But it’s best to temper your expectations. “If it takes 1 to 2 weeks to lose a pound of fat, you can appreciate the time involved to see changes in body shape,” Siemens explains. “Visualize this: A pound of butter that you buy in the store is about the same size as a pound of body fat. Remember that all the fat loss will not come off of your desired body part unfortunately.”

The verdict: While you can’t work miracles in 30 days, you can make promising strides towards improving your health, setting yourself up for weight loss success and mentally committing to an exercise plan. Ready to give one a try? Here’s what to know about some of the most popular challenges you’ll see on social media.

The one simple diet and exercise plan for strong, toned legs

March 15, 201902:28

30-day squat challenge

This challenge typically involves you doing anywhere from 25 – 200 squats per day in efforts to build a better backside. While this challenge is fantastic for burning calories and building muscle, doing the same type of squat every day won’t be as beneficial for your body as varying the types of squats. When you alternate the type of exercises you’re doing, you target different muscles in your glutes, thighs and core.

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Pros: This squat challenge will build your glutes, thighs, hamstrings and lower leg muscles. It’ll help with balance and lower body strength.

Cons: It neglects the upper body and core and over-works the lower body.

Expert take: “The gluteal region has 3 large muscles, along with many smaller muscles. The thighs have the quadriceps made up of four large muscles. The hamstrings are made up of three muscles, along with several muscles in the inner thigh (adductor region). Different foot positions, different bar placements on the back, different ranges of motion and different exercises (squats, lunges, plyometrics, bridges and more) are needed to work all of these muscle groups,” says Siemens. “Still need proof? If you are a regular back squatter, try doing a workout of 3 or 4 sets of front squats or lunges and let me know if you are sore 36 hours later or not.” (Spoiler: you will be). So while a squat challenge will help build those muscles, it will also not efficiently target all of your lower body muscles in a well-rounded way.

Make it your own: Instead of doing this challenge daily, do it every other day to give yourself a day off in between so your muscles can recover. And when you do get your squats in, change up your form! Do regular squats one day, then open the feet and knees wider to do a wide leg open toe squat another day, and try a static hold squat for a period of time instead of repetitions another day. If you want to add even more of a punch to your 30-day squat challenge, try adding a resistance band! Studies have shown that when you add an exercise band to squats you’ll be using more muscles than using body weight alone.

30-day plank challenge

Plank challenges are another fan favorite. This is partly because planks have so many positive benefits for your body, and they allow you to work the whole body with one move. Planks work to strengthen your core, meaning you’ll see improvements with your posture as well as being able to see improvement with back pain if you have it. Make sure you are you are keeping the proper posture by keeping your abs pulled in, heels reaching towards the back and crown of your head reaching forward.

Pros: A plank pose works the upper body, lower body, core and the front and back of the body. It is a total-body exercise that’s fairly simple to commit to once you get the right form. This also can be done daily because while you are using your whole body, it primarily focuses on strengthening the core, which is made up of very small muscles that can be worked everyday.

Cons: If you don’t use proper form, you are highly at risk for neck pain, shoulder pain and back pain. Make sure your form is correct!

A Better Plank

April 10, 201700:28

Expert take: Many challenges that deal with planking involve you holding a standard plank for a period of time each day. In theory it is a good idea to strategically increase the period of time that you plank each day — but increasing the time too drastically too fast could put you at risk for adverse effects. Always listen to your body and go at your own pace. While it is realistic to build core strength quickly if practiced regularly, manage your expectations, too. Starting with a 10-second plank today means you’ll most likely be able to build up gradually to 60 seconds within 30 days.

Make it your own: Worried about not having enough core strength to hold yourself up for this challenge? Start with a modified plank on your knees. Slowly build up to a full plank position. Also, remember to breathe in through your nose and out through your mouth rather than holding your breath. Even though this is a static exercise, the whole body is working to maintain this position, so breathing is key.

30-day cardio challenges

High intensity interval training (HIIT) challenges are usually very intense, meaning you’ll feel like you’ve spent hours at the gym in only 20 minutes (or even less). HIIT workouts can be cardio, strength training or a combination of both. The HIIT challenges get your heart rate up by having you move quickly between exercises with little down time. Some HIIT workout challenges will focus just on cardio, like a combination of jogging and then running sprints; others may be cardio mixed with strength training, like high knees and then burpees; and still others may be plyometrics like jumping rope and then jump squats or jumping lunges.

Pros: These types of workouts allow you to get maximum results in a short amount of time, making these challenges great if you have a hectic schedule. Plus, research finds that HIIT workouts may outperform traditional cardio when it comes to fat loss.

Cons: Some challenges don’t take you through proper warm up and cool downs. These exercises help you to safely increase your heartbeat as well as safely slow it down. Studies have even shown that including a warm up can help to relieve muscle soreness. Not properly warming up or cooling down the body also increases your risk of injury.

Expert take: While the intensity of HIIT workouts are a benefit, these challenges typically aren’t best suited for beginners. The intensity can lead to an elevated risk of injury to someone who isn’t performing the moves correctly. If you’re new to the workout world, I strongly recommend using a personal trainer or even just going to the gym and asking an instructor to demo how to properly perform the moves.

Make it your own: Be sure to incorporate a few dynamic stretches at the beginning of these workouts and a few static stretches at the end of each workout. For a beginner, I recommend looking for a cardio challenge that is focused on one form of cardio rather than one that moves you through a variety of exercises. For example, walking or running challenges would be a great place to start. If you do participate in a HIIT workout challenge, be mindful of modifying moves to work with your body. Push-ups can always be done on your knees rather than from a plank position; lunges can always be done while holding onto a bar or counter-top for balance; jump squats can be modified by eliminating the jump and even simply squatting only halfway.

30-day burpee challenge

Burpee challenges are similar to a squat or plank challenge, except that they provide you with 5 exercises in 1! This is a huge bang for your workout buck. Essentially you’ll be performing a squat, a jump, a plank, a push-up, and then another jump forward into a squat. This full body exercise works the arms, legs, core, and back and gets your heart rate up.

Pros: You’ll be able to see your progress quickly with burpees because there are so many movements — and muscle groups — involved in the exercise. You’ll also be able to work on flexibility because of the different positions required for each exercise. For example, stepping back in and out of a plank requires an increased flexibility in the hip flexors.

Cons: Doing the same movements daily can wreak havoc on your joints, especially if you’re pushing yourself too hard, too soon. As much fun as jumping up in the air and speeding through the 5 exercises looks, make sure that your need for speed is not compromising your form.

Expert take: “Burpees are a great total-body exercise,” says Siemens. “They get the heart rate up quickly, and train coordination, muscle endurance and power all at the same time.” While Siemens likes burpees as an exercise, he warns to be smart about going after burpee challenges. “If you are not doing a lot of push ups, bench pressing or lower back strengthening, then do not jump into a huge number of burpees,” he says. He recommends to train up to this challenge by starting with a few months of push-ups, even with bent knees as a modification.

Make it your own: If you’re new to burpees, or have any knee or hip issues, modify the exercise by removing the jumps at first. Instead of jumping back to plank, step one foot back, then the other. Then, instead of jumping out of your squat at the top, come up onto your toes in a heel raise instead. “If you have sensitive knees, avoid the jumping at the end — but you could add four high knee steps in one place instead of the jumps,” Siemens says. These modifications will make burpees a lower impact exercise. You can always begin to add one or both jumps in as you get stronger and more comfortable with the movement.


  • Back to basics: Your one-month treadmill workout
  • A one-month resistance band workout you can do anywhere
  • A 15-minute morning workout routine you can do anywhere
  • A 10-minute cardio workout you can do at home
  • 5 complex exercises that will give you a full-body workout

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

30-Day Bulletproof Body Workout Plan

Welcome to the 30-Day Bulletproof Body Workout Plan, a diet and exercise plan that burns fat, builds muscle, and helps you lose weight — up to a pound a day.

When it comes to body goals, exercise is only part of the equation. To eliminate cravings, perform better and reset your metabolism, you have to clean up your diet, too. Fortunately, this easy-to-follow diet and exercise plan sets you up for success — not hanger or calorie-counting.

How the Bulletproof Body Plan works

With the Bulletproof Body Workout Plan, you don’t have to wonder what to eat or how to move in order to feel great.

The 30-Day Bulletproof Body Workout Plan features:

30-Day Calendar

Want to see the rest of the calendar? Download the Bulletproof Body Workout Plan now

Bulletproof Body workouts

HIIT: Twice a week, you’ll do a high-intensity interval training (HIIT) workout that takes less than 20 minutes. HIIT combines all the benefits of resistance training and aerobic exercise in one workout. It’s the most efficient way to build muscle and endurance and torch fat, so you spend less time exercising and reap all of the rewards.

Weights: Once a week, you’ll hit the weights to stimulate muscle growth and increase your metabolic rate. You can follow the workouts provided here, or choose your own.

Move: On days you aren’t working out, make sure you’re still moving. Take a long walk, do some light yoga, or try a new fitness class.

Bulletproof Body meal plan

For the first two weeks, you’ll follow the two-week Bulletproof Protocol, straight out of “The Bulletproof Diet.” This plan was developed by Bulletproof Founder Dave Asprey to help you lose up to a pound a day without feeling hungry.

What it is: The Bulletproof Diet combines intermittent fasting and a cyclical ketogenic diet. That means 50 – 70 percent of your calories come from fat, 20 percent from protein, and 5 percent from fruit or starch. One day a week, you’ll take a break from keto and eat more carbs than usual.

How it works: Because you’re fasting, you drink only coffee for breakfast (more on that below), and eat lunch and dinner within a six-hour window. Eat lunch 15 to 18 hours after last night’s dinner, and eat dinner 5 to 6 hours after lunch. So, if you finished dinner at 6 pm, eat lunch the next day around noon.

What you’ll eat: Every day starts with a cup of butter-filled Bulletproof Coffee, which is the ultimate breakfast because it keeps you full and energized for hours. Because it contains only fat, and no carbs or protein, it won’t break your fast (more on that here). After the two-week Bulletproof Protocol, you’ll have the option to skip intermittent fasting once a week. See how you feel on the days you eat a tasty, high-fat breakfast.

In the Bulletproof Body meal plan, you’ll find recipes that taste great, are easy to prepare ahead of time, and adhere to the Bulletproof Diet. Download the recipe booklet here. It’s filled with ingredients that will help you look and feel your best by removing foods that spike blood sugar and cause inflammation.


Why the Bulletproof Body Workout Plan works

Your time is precious. The way you use it can help you live longer, enjoy more meaningful interactions with the people you love, and recognize spots in your life that are bringing you down.

With the Bulletproof Body Workout Plan, you’ll spend less time in the gym, but more time burning fat; less time cooking breakfast, but more time feeling energized; less time feeling tired, but more time accomplishing your goals.

You’ll also find plenty of room for flexibility. Think of these workouts and recipes as your personal inspo. Listen to the way your body feels after a great HIIT workout or a plate of grass-fed steak and organic vegetables, and check in with yourself along the way.

Are you thinking more clearly, moving more easily, and sleeping better?

Great. You’re on your way to a Bulletproof Body.

Download the Bulletproof Body Workout Plan now

Grocery list and recipe booklet

Download the grocery list here. It gives you a week-by-week overview of what you need for the Bulletproof Body Plan.

Customize this list based on your needs and what’s available. Buy grass-fed, pastured, organic food whenever possible. Some foods listed here are suspect on the Bulletproof Diet, and should be eaten in moderation. Refer to the Bulletproof Diet Roadmap for more info.

Want to view all the recipes as a simple booklet? .

Workouts for a Bulletproof Body

HIIT A: Bulletproof bodyweight workout

Equipment: None

Do each exercise for 60 seconds. Between moves, walk in place for 30 seconds.

  • Jog in place
  • Bodyweight squats
  • Push ups
  • High jumps
  • Sit-ups
  • Burpees

Repeat until you’re spent. Work up to 15 minutes.

HIIT B: Fat-blasting bodyweight and cardio workout

Equipment: None

Repeat this circuit 10 times:

  • 30 seconds burpees
  • 30 seconds walking in place

Then, hop on the treadmill or hit the track:

  • Run for 1 minute
  • Walk for 90 seconds
  • Repeat for a total of 20 minutes

HIIT C: Push-pull-core dumbbell superset

Equipment: Dumbbells

Do each of these exercises one after the other:

  • 10 reps dumbbell bench
  • 10 reps dumbbell single-leg squat, both legs
  • 60-second plank

Rest 30 seconds. Then, repeat the circuit 3 – 4 times.

Weights A: Bulletproof resistance workout

Equipment: Dumbbells

Perform 10 sets of each of these moves with a 30-second rest in between:

  • Pull-ups
  • Dumbbell squats
  • Push-ups
  • Dumbbell deadlifts

Repeat the circuit 3 – 4 times.

Weights B: 13-minute dumbbell workout

Equipment: Dumbbells

Perform one set to failure of each exercise, resting for 45 to 90 seconds between moves. Choose a weight heavy enough that you can safely perform 8 – 12 reps of each weighted move.

  • Goblet squat
  • Pull-up
  • Hip thrust
  • Dumbbell overhead press
  • Dumbbell lunge
  • Dumbbell chest press
  • Dumbbell bent-over row

Ways to move

Bulletproof sun salutation

Equipment: Yoga mat

This sun salutation will help improve your focus and wake up your entire body. Hold each pose for a minute before moving onto the next one.

  • Mountain pose
  • Upward salute
  • Forward fold
  • Halfway lift
  • Plank
  • Low plank
  • Upward dog
  • Downward dog
  • Halfway lift
  • Forward fold
  • Halfway lift
  • Mountain pose
Back stretches everyone should do

Regular stretching can help loosen your muscles and strengthen your back — big benefits if you sit at a computer all day. Plus, it feels great. Here’s a quick stretching series you can do any time of day. Hold each stretch for 5 – 10 seconds and repeat 5 – 10 times.

  • Trunk rotation
  • Child’s pose
  • Cat-camel back stretch
  • Hamstring stretch
  • Hip flexor stretch
Other ideas
  • Explore a new part of town on foot
  • Go on a hike outdoors with your family
  • Sit less during your workday
  • Use a foam roller
  • Walk while you’re on the phone
  • Stand on a vibration plate

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For many women who waist train, slimming down the waist can be a motivating goal. But we ALWAYS recommend supplementing your waist slimming with a fitness challenge that also strengthens and tones your muscles, to benefit your overall health and fitness.

Do you like Pilates? Want to give your rear a workout? Then you’ll love this 30-day “Stronger Booty Challenge,” which combines waist training with Pilates to strengthen your core and lift your butt. And even if you’re new to Pilates, this is a great way to kickstart a fun new routine.

Like all of our fitness challenges, this routine helps you gradually introduce your body to waist training as well as the fitness exercises. We recommend taking progress photos as well as drinking lots of water and eating a clean diet.

Here’s how it works. Below are the guidelines for how to start waist training. Next are the fitness exercises, followed by the amount of each one you should do every day. You can supplement with cardio if desired, although by the end of the month you might find that these are pretty good cardio routines in themselves!

Ready to get started? Give it a shot and remember we want to see your progress on Instagram! #BeTheHourglass

Waist Training

Week 1: Starting out at just an hour or two a day, aim to wear your waist trainer for 4-5 hours a day by the end of the week. If desired you can take one rest day and break up your time into two sessions. Don’t forget—wear a workout band during your workouts for the best results!

Week 2: By now, waist training should feel more comfortable. Start where you left off at the end of the first week and add a little bit more time each day. By the end of the week, you should be able to wear your waist trainer for 5-6 hours a day. Keep it up! Take a rest day if desired.

Week 3: At this point, you should be wearing your waist trainer for most of the day (try it on the job if you work—most waist trainers are easily hidden under clothes). You can break it up into a couple of sessions if you like, but by the end of the week, try to be wearing your waist trainer for 7-8 hours uninterrupted.

Week 4: You’re a pro now! Try to be wearing your waist trainer for 9-10 hours daily. Don’t forget to take pictures to record your progress! We’re sure you’ll love the results.

Strong Body Pilates Challenge

You’re going to be doing some of the following five exercises every day, with increasing number of repetitions as your progress. For a printable daily checklist and more instructions, see check out this workout on Blogilates.

  1. Squats: You probably know this one. With your feet shoulder-width apart and your back straight, lower your butt and bend your knees to about 90 degrees, like you’re sitting in a chair. Keep your head up, facing straight ahead.
  1. Pointed Butt Lift: Get down on your hands and knees. With your toe pointed and your knee maintaining a 90-degree bend, kick one leg straight up into the air. You should feel it in your glutes. Do the number of reps for the day and then repeat on the other leg.
  1. Fire Hydrants: Yep, you get to pretend you’re a dog. Staying on all fours and keeping your knees bent at 90 degrees, lift one leg straight up to the side until your thigh is parallel with the floor. Do the number of reps for the day and then repeat on the other leg.
  1. Heel Kicks: On all fours, straighten one leg all the way, with your foot flexed and toes on the ground. Keeping your leg straight and foot flexed, kick your heel straight up as far as you can lift it. Do the number of reps for the day and then repeat on the other leg.
  1. Bridges: Lie flat on your back, with your knees bent and your feet flat, pulled in towards your hips. Keeping your feet anchored, push your hips straight up as far as they will go while keeping your shoulders flat. Hold your weight on your shoulders and your feet, not on your neck. Return your hips to the floor and repeat.

Okay, here’s the schedule – let’s get moving!

How to get a smaller waist 101 + Grocery list + 30-day smaller waist/ belly fat burner challenge + meal plan

Intro: A lot of people’s main issue in regards to losing weight is burning off that belly fat and shrinking their waistlines, so I’m here to help you out! First thing you need to realize , and this applies to losing any type of weight in general, is that your diet is the BIGGEST and most important factor with burning fat. You can do all the crunches you want but if you aren’t eating right, then you’re just wasting your time! Now most people cringe at the sight of the word “diet” because they assume it means barely eating anything but salads and fruits. Yes salads are healthy and fruits are okayish (given the fact that fruit tends to have a lot of sugar in it), but thats not the approach we’re going to take. But you do have to accept that with goals come sacrifices, so you’re gonna have to be realistic and understand that you wont get that flat tummy from shoving anything down your throat. But anyways enough with the boring stuff, lets get right into it.


These are the absolute best tips I can give for losing belly fat based on personal experience (given the fact that I had to lose the excess belly fat that I gained from my weight-gain journey)

– Cutttt: what does this mean? I mean being cutting off junk food(chips,ice cream,etc), fast food, sugary foods (cookies, cake, candy,etc), soda/sugary juices, and white flour/starch products (white bread, white rice,pasta,potatoes- these are the main foods that distribute fat to your stomach so CUTTEM OFF!). I know this sounds like sacrificing your soul but you’ll be so proud of yourself afterwards, just be consistent and don’t cheat!

– F.WG.P: So what exactly should you eat? I got 3 magic words for you. Fiber. Whole grains. Protein. These three things are your road to success. Eating foods rich in these are key! but don’t get fooled, white bread has 4-5g of protein but its still unhealthy! don’t go eating anything just because it has some protein in it. I’m gonna share with you a whole list of foods that are high in fiber/whole grains/protein, and a lot of these foods you might already have at home! but also take this list into consideration next time you go grocery shopping! it will make your life so much easier.

Grocery list/List of high F.WG.P foods:



Whole grains:

100% Whole grain/wheat bread| Brown rice| Wild rice| Oatmeal (high in fiber and protein too!)| Quinoa | Whole-wheat crackers


Turkey or Ham for sandwiches | Tomatoes | Non-fat cheese | Salad | Green tea and Apple cider vinegar | Apples | Bananas | Plain natural yogurt| Fruit smoothie| Orange juice

*I am not asking you to buy all these things, I’m simply giving you the BEST foods to eat and foods to consider when going grocery shopping.

*Pretty much about everything I listed has a good amount of protein. With every meal you eat, you wanna have some type of protein in there. So just refer to this list for ideas!

*You also want to make sure you’re drinking 6-8 glasses of water a day! So drink a glass or bottle of water every 2 hours. WATER IS VITAL. DONT SKIP THIS STEP

*And stop eating before 8:00 or 2hrs before you go to bed. Its a proven fact that you are less likely to lose fat if you eat before you go to bed.


Before you start, you wanna get rid of all current toxins or wastes inside of you. During this challenge, it is highly recommended that you drink a detox drink every other day. The detox drink that I used was a homemade recipe with 100% natural apple cider vinegar and Green tea. I made one cup of green tea with one tablespoon of apple cider vinegar and drank it every other day. I added some honey for more taste. You don’t HAVE to use this recipe, if you have your own homemade detox drink recipe or have your own detox tea then feel free to use it! 🙂


The best workout for a smaller waist is a combination of HIIT cardio and ab workouts. For those who have no idea what HIIT cardio is, it stands for High Intensity Interval Training, which is different from normal cardio because it’s way more intense and fast paced, but lasts in between 15-20mins. Its 10x more effective at burning fat, and it tones your whole body at the same time. Its perfect for trying to lose belly fat without losing your curves. There’s plenty of HIIT cardio ab workouts that you can find on YouTube. My favorite exercises for a tiny waist are:

– Russian twists

– Bicycle crunches

– Plank with hip twist

– V-ups

– Reverse crunches

– Side plank

– Burpees

*To make your life easier (if you’re doing the challenge) the workout portion is just a collection of the best waist slimming workout videos(that I used because YouTube is life and because simply telling you what exercises to do isn’t as effective as just giving you a workout video that shows you how to properly do each exercise and for how long and etc)

Since its a 4 week challenge (but can be extended for longer for more drastic results) , there will be a different workout video for each week to do everyday (if you have a lot of time on your hands and stay home all day you can be extra bold and do it twice a day! morning and evening)

Ready for the challenge?

Disclaimer: This is a great challenge that you can use as a way to get started on your own little fitness journey. How long it takes to start seeing results all depends on how consistent you are. Don’t skip any meals, don’t skip a workout (the most you can skip is once a week), don’t “half-ass” the workout, meaning put in as much effort as you possibly can into it! try your hardest not to cheat, and you can see results in just a week or two! The workout videos consist of youtube workout videos that aren’t mine but that helped me personally get my waist snatched. Good luck! For beginners this will definetly be intense. But if you go forth with this, make sure to share your befores and afters with me 🙂 or when you post it, make sure the hashtag #haitianqveeen in your caption!

30-day smaller waist/belly fat burning challenge

Diet: You will eat 4 meals a day with snacks in between. Check out the “grocery list” of healthy foods for ideas of what to eat as your meals. Make sure you’re drinking atleast 6-8 glasses of water.If you’re curious to know the number you should be staying under , its 1650. That’s three 400 calorie meals and two-three 100-150 calorie snacks. Your “meal schedule” should be something like this:






Snack (optional)

If you aren’t sure of how to create your meals or what to eat as a snack, here are some suggestions for breakfast, lunch, dinner, and snacks. Of course you can create your own healthy meals, here are just some suggestions.

Best snacks (100-150 calorie snacks)- Check nutrition label to make sure you’re staying under 150:

– Greek yogurt

– Nuts

– 1/2 a apple and one Tbsp spoon of Peanut Butter (to put on the slices of apple)

– Whole-wheat crackers with 2 Tbsp of hummus

– Whey protein shake

– Banana sliced up with 2 Tbsp of peanut butter (to put on the slices of banana)

– Apple with berries (or nuts)

– Orange with berries (or nuts)

– Plain natural yogurt with nuts inside

– Half an avocado

– Half a can of tuna with whole-wheat crackers

Breakfast meal ideas (400 calories)- Make sure you aren’t going past 400:

-2 egg sandwiches (2 eggs with 2 pairs of whole wheat bread – can add mushrooms, onions, tomatoes, bell peppers, and/or spinach into eggs)

– 1 egg sandwich (1 egg with 1 pair of whole wheat bread) with choice of yogurt, nuts, apple(with 1 Tbsp of peanut butter) or banana(with 1 Tbsp of peanut butter)

– 2 eggs ( can add mushrooms, onions, tomatoes, bell peppers, and/or spinach into eggs) with choices of avocado, nuts, yogurt, glass of orange juice, or banana

– 1 cup of Oats + 1 cup of milk = Oatmeal // with berries

– Fruit smoothie with banana and berries

-1 bowl of protein cereal + banana or apple or orange

Lunch meal ideas( 400 calories)- Make sure you aren’t going past 400:

– Salad with cut up chicken, croutons, parmesean cheese, or anything else of your desire in it + plain yogurt/greek yogurt or protein shake

– Tuna sandwich (1 can of tuna with 1 pair of whole wheat bread)+ choice of berries, yogurt, nuts, or protein shake

– Ham/Chicken/Turkey and cheese sandwhich (one pair of whole wheat bread with slice of cheese and meat) + yogurt/greek yogurt (or something else of your choice)

– 2 Ham/Chicken/Turkey and cheese sandwiches

Dinner meal ideas(400 calories)-Make sure you aren’t going past 400:

*Make a big pot of brown or wild rice and just eat brown or wild rice as a part of your dinner almost everyday (just a suggestion. I don’t be having time to think of some creative elaborate dinner every time I wanna eat dinner lmao)

– Salmon or steamed/grilled chicken and brown rice or wild rice or quinoa

– Chicken breasts with steamed vegetables and spinach

– brown rice or wild rice and black or brown beans + any meat of your choice

– 100% whole wheat pasta

-100% whole wheat tortillas to make burritos with chicken and anything else of your choice in it (mushrooms, tomoatoes, etc)

Everyday workout (15-20 min long workout)

*If you’re extending this for longer then 4 weeks , reuse the videos 🙂 for example, after week four, for week five do the workout video for week one.


1. Drink 6-8 glasses of water everyday

2. Drink a detox drink every other day or 3x a week

3. Eat 3 meals a day with snacks in between (Breakfast, Snack, Lunch, Snack, Dinner, Snack)

4. It doesn’t matter what time of the day you workout but NEVER workout on a full stomach because your body will be too busy digesting the food instead of burning calories/fat

5. Do the workout video that corresponds with what week you’re on every day of that week.

6. No cheat meals……..okay one wont kill you but don’t cheat when you first start. I encourage you to not cheat but if you do, the worst food you can cheat with is something super high in calories or something super sugary. and absolutely NO soda. Coffee is ight but if you can cut down on coffee that would help!

7. Stay away from sodium. too much sodium = bloating and unwanted fat

8. Don’t obsess over the number on the scale. <3

9. Don’t forget to make sue you’re getting in that F.WG.P!! (fiber, whole grains, protein). Especially protein!

10. Eat something high in protein directly after your workout 🙂

GOOD LUCK <3 I hope this was helpful :))

This 30-Day Arms Challenge Will Transform Your Upper Body In Just 4 Weeks

Tank-top season is on the horizon, and it’s time to get your arms ready for the big reveal. This workout will help strengthen and tone you from your shoulders down to your wrists, while upping your muscular endurance. What’s more, we’ve also snuck in a little bit of core and cardio work, just for fun. Now, let’s get armed and dangerous!

RELATED: This 30-Day Squat Challenge Will Transform Your Butt in 4 Weeks

Image zoom Yeji Kim

RELATED: This No-Gym, HIIT Workout Gets the Job Done in 10 Minutes

Bicep Curls + Isometric Hold

Image zoom Meredith

Stand tall with feet hip-width apart, a dumbbell in each hand at sides, palms facing forward. Without moving upper arms, bend elbows and, slowly and with control, curl weights toward shoulders. Pause and then slowly lower back down to start. On the last rep, pause when weights reach 90 degrees and hold for 10 seconds.

Triceps Pulses + Hold

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Stand with feet hip-width apart, a dumbbell in each hand at sides, palms facing in. Bend knees slightly and hinge at waist to lower torso slightly. Reach arms straight back until they are slightly higher than your torso; squeeze shoulder blades. From this position, pulse arms back. (Each pulse is one rep.) On the last rep, hold arms back for 10 seconds.

RELATED: Tight on Workout Space? Try This Body-Weight Circuit for Small Spaces

Dumbbell Overhead Press

Image zoom Meredith

Stand with feet shoulder-width apart, a dumbbell in each hand, with arms bent slightly and hands slightly wider than shoulders, palms facing body. Press weights straight up, twisting weights so palms face forward at the top. Reverse motion to return back to start.

Plank Row

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Get into a straight-arm plank with hands resting on dumbbells, palms facing in. Pushing left dumbbell into the floor, pull your right elbow up until it passes your torso. Lower and repeat on the opposite side. That’s one rep. Too hard? Drop to knees.

RELATED: You Might Be Doing These 3 Dumbbell Moves Wrong—Lacey Stone Can Tell You How to Fix Them

Hammer Curls

Image zoom Meredith

Stand tall with feet hip-width apart, a dumbbell in each hand at sides, palms facing in. Simultaneously, bend elbows and curl the weight toward shoulders. Pause and then slowly lower back down to start.

Triceps Dips

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Sit on the edge of a bench or chair with knees bent and feet flat on floor. Place palms next to thighs, fingers gripping edge. Keeping arms straight, scoot forward until hips and butt are off the bench or chair. Bend elbows and lower hips until upper arms are parallel to the floor. Push back to start. Make it harder: Extend legs straight out.

RELATED: How to Fix 3 Total-Body Moves You Might Be Doing Wrong, According to Anna Victoria

Single-Arm Press in Lunge

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Start in a lunge with your right leg in front of your left and a dumbbell in your right hand just outside of shoulder, with your right arm bent slightly and hand slightly wider than your shoulder, palm facing body. Keeping abs tight, press weight overhead until arm is straight. Slowly lower back down to the start. Do one full set, then repeat on opposite side.

Plank Up/Downs

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From a straight-arm plank, lower right elbow to the ground, followed by left, coming into a forearm plank. Place right hand on ground directly beneath right shoulder, and straighten right elbow, then left hand under left shoulder and straighten left elbow, pushing back up into a straight-arm plank. That’s one rep. Continue reps, alternating which arm goes first each time.

RELATED: Tone Your Arms and Butt in This 10-Minute Workout With Obe Fitness

Crossbody Curls

Image zoom Meredith

Stand tall with feet shoulder-width apart, a dumbbell in each hand at sides, palms facing in. Keeping elbows glued to your sides, raise the right dumbbell toward the left shoulder. Return to start and then raise the left dumbbell toward the right shoulder. That’s one rep.

Dumbbell Triceps Overhead Extension

Image zoom Meredith

Stand tall with feet hip-width apart and arms overhead, holding a dumbbell between hands. With shoulders down and back, core engaged, and elbows pointing forward, bend elbows and allow the dumbbell to lower down behind head. Extend arms up to bring weight back overhead.

RELATED: 3 Exercises for Toned Arms and Legs From Ashley Graham’s Trainer

Sit-Up to Overhead Press

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Lie face-up, holding dumbbell between both hands, arms extended out in front of chest. Bend knees and place feet firmly on the ground. Sit up, raising torso toward knees as you lift the weight up and press it overhead. Slowly reverse motion to return to start.

Plank Shoulder Taps

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Get into a straight-arm plank with hands under shoulders. Keeping hips square, lift your right hand and tap your left shoulder. Return to start and repeat with the opposite side. That’s one rep.

RELATED: This Is the Secret to Robin Wright’s Super-Toned Arms

Weighted Shadowboxing

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Stand with legs shoulder-width apart, knees slightly bent, left foot facing forward and right foot slightly turned out, with a dumbbell in each hand. Hold your right hand by your chin and left hand in front of your face. Punch with your left hand, twisting hand so that your knuckles are up, and palm is down. Bring arm back in to start and then pivot on the right foot as you punch with your right hand, twisting it so that knuckles are up, and palm is down. Bring arm back in. That’s one rep.

Triceps Kickback

Image zoom Meredith

Stand with feet hip-width apart and a dumbbell in each hand. Bend knees, hinge at waist and lean torso forward slightly. Bend elbows, bringing dumbbells to sides so that your upper arms are parallel with the floor. Press dumbbells back to straighten arm as you squeeze triceps. Reverse motion back to start.

RELATED: 5 Exercises to Tone Your Arms and Lift Your Butt at the Same Time

Front Raises to Lateral Raises

Image zoom Meredith

Stand with feet hip-width apart, a slight bend in knees and a dumbbell in each hand at sides. With control, lift dumbbells straight out in front of you until they reach shoulder height. Slowly lower back to start and then, with control, lift arms out to sides until they reach shoulder height. Slowly lower back to start; that’s one rep. On the last rep, hold out in front and then out to sides both for a count of 10.

Plank to Side Snatch

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Get into a straight-arm plank with hands under shoulders, each hand gripping a dumbbell, with= feet wider than shoulders. Engage core and, in a single movement while keeping arms straight, twist at the waist and allow toes to pivot, lifting left hand out and up overhead. Lower arm back down to return to plank. Do one full set, then repeat on opposite side.

RELATED: 5 Exercises to Get You Closer to Doing a Chin-Up

Dumbbell Sprints

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Stand tall with feet hip-width apart, a dumbbell in each hand at sides, palms facing in. Keeping core tight, swing your right arm up and left arm back, bending elbows. Then swing left arm up and right arm back. That’s one rep. Alternate rhythmically back and forth; arms should mimic running form.

Skull Crushers

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Lie faceup with knees bent, feet on floor and arms extended straight up in line with shoulders, a dumbbell in each hand, palms facing in. Slowly bend forearms back from the elbow, lowering dumbbells to ears. Return to start by raising dumbbells back up, making sure to keep lower back pressed into the floor.

RELATED: This Full-Body Workout Uses Only Things in Your Kitchen


Image zoom Meredith

Get into a straight-arm plank with hands under shoulders, feet hip-width apart, and core tight. Bend elbows to lower body until your chest nearly touches the floor. Pause, then push yourself back up.

Upright Rows

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Stand tall with feet hip-width apart and a dumbbell in each hand in front of thighs, palms facing thighs. With control, bend arms to raise the dumbbells straight up, leading with your elbows, until dumbbells reach shoulder height. Pause briefly at the top and then slowly lower back to start.

RELATED: This 50 Push-Up Challenge Will Transform Your Body in 30 Days

Zottman Curls

Image zoom Meredith

Stand with feet hip-width apart and a dumbbell in each hand in front of thighs, palms facing forward. Without moving upper arms, slowly and with control, curl dumbbells toward shoulders. At the top of the curl, rotate wrists inward until palms face forward. Maintaining this position, lower dumbbells back down slowly and with control. Rotate wrists and dumbbells back to the starting position. That’s one rep.

Bent-Over Row

Image zoom Meredith

Stand with feet hip-width apart, a slight bend in knees, and a dumbbell in each hand, palms facing in. Hinge at waist and lower torso slightly, allowing arms to hang down. Keeping a flat back, squeeze shoulder blades and bend elbows, pulling the dumbbells to the sides of your ribs. Slowly lower arms back to the start.

RELATED: 11 Best Oblique Ab Exercises for Women Who Want a Toned Core

Dumbbell Criss Cross

Image zoom Meredith

Stand with feet hip-width apart and a dumbbell in each hand, arms bent at 90 degrees. Keeping elbows close to your body, bring weighs in to midline of body and cross your right dumbbell over the left. Return to start and repeat, this time crossing the left dumbbell over the right. Return to start; that’s one rep.

Alternating Dumbbell Bench Press

Image zoom Meredith

Lie faceup on a bench, holding a dumbbell in each hand a few inches over chest so that dumbbells are nearly touching, palms facing in. Press one dumbbell up until your arm is fully extended. Pause, and then slowly lower dumbbell back to start. Repeat on opposite side. That’s one rep.

RELATED: 7 Strength-Training Tips for Beginners

Military Press Jack

Image zoom Meredith

Stand with a dumbbell between hands, with forearms vertical and hands in front of chest,palms facing in. Jump feet out while pressing dumbbell straight up overhead. Bring dumbbell back down in front of chest as you jump feet back together, performing the move in one seamless motion. That’s one rep.

Weighted Arm Circles

Image zoom Meredith

Stand tall with feet shoulder-width apart and a dumbbell in each hand at sides. Raise arms up, extending them out to sides, palms facing down Keeping core tight, make small circles forward with arms. Each circle is a rep; halfway through each set, reverse the motion to make small circles backward.

Front Press Jack

Image zoom Meredith

Stand tall with a dumbbell between hands, with forearms vertical and hands in front of chest, palms facing in. Jump feet out while pressing dumbbell straight out in front of chest. Bring dumbbell back in toward chest as you jump feet back together, performing the move in one seamless motion. That’s one rep.

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7-Day Back & Shoulders Challenge


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This 7-Day Back & Shoulders Challenge will shape, tone, and define your muscles. Defined shoulders will make your waist look smaller, giving you a sexy hourglass figure and a slender, strong back, will make you look femininely athletic. After completing this challenge, you’ll find yourself constantly turning around and looking in the mirror to admire all of your hard work.

Just because this challenge is only 7 days long, does not mean that you should stop there! Work each muscle group 1 to 2 days a week to build and maintain the body of your dreams!

This challenge may revolve around shaping your back and shoulders, but it also includes two heart-pumping workouts that will melt the excess fat away and a yoga routine to work on your flexibility. Keep up the hard work and you’ll be lean and toned from head to toe! Let’s get started!

What to Do: Warm-up before each workout with 5-10 minutes of walking, jogging, or jumping rope. Complete the designated workout for each day. Be sure to watch all the videos before beginning each day’s workout to ensure that you use proper form.


Shoulder Workout: Complete 3 sets of 10 reps, resting for 30 seconds in-between each set.

  1. Arnold Press
  2. Shrugs
  3. Side Lateral Raises
  4. Front Raises


Back workout: Complete 3 sets of 10 reps, resting for 30 seconds in-between each set.

  1. Bent-Over Row (Left)
  2. Bent-Over Row (Right)
  3. Reverse Fly
  4. Dead-lift


Fat-Burning Workout: Perform the Indoor Fat-Burning Workout.


Active Rest Day: Perform the 10 Best Yoga Poses for Beginners.


Shoulder Workout: Complete 5 sets of 10 reps, resting for 30 seconds in-between each set.

  1. Arnold Press
  2. Shrugs
  3. Side Lateral Raises
  4. Front Raises


Fat-Burning Workout: Perform the Busy Woman’s Body Weight Workout.


Back workout: Complete 5 sets of 10 reps, resting for 30 seconds in-between each set.

  1. Bent-Over Row (Left)
  2. Bent-Over Row (Right)
  3. Reverse Fly
  4. Dead-lift


Instructional Videos

Shoulders (Day 1 & 5)

Arnold Press


Side Lateral Raises

Front Raises

Back (Day 2 and 7)

Bent-Over Row

Reverse Fly



We know you’ll love the way this challenge makes you feel if you give it a try! It’s only one week and the time is going to pass anyway… you might as well make it count! Try it out and let us know what you think in the comment section!

After the 7-day back & shoulders challenge, check out the Total Body Transformation Program. It’s great for all fitness levels and includes a step-by-step guide to help get you the body of your dreams!

Follow us on Facebook, Pinterest, and Instagram to be the first to try out new workouts and view our latest fitness resources.


What do Jennifer Aniston, Jessica Ennis-Hill and Kate Hudson all have in common? A toned back. You may not give that area of your body much thought, but an athletic back looks elegant and sexy, and helps improve posture, so you’ll look slimmer – which is why we want you to give our 30 day challenge: Stronger back a go.

Toning up this area can also help prevent debilitating back and neck pain. ‘There’s a lot you can do to protect your back,’ says personal trainer Anna Reich. ‘Sit up straight to avoid stress on supporting ligaments, tendons and muscles. Set an hourly reminder on your phone to get into the habit of standing and walking around. Swap your high heels, which are linked to lower back pain, for flatter shoes (at least on your commute), and avoid carrying heavy handbags – if you have to, switch shoulders regularly.

Anna’s created a simple strenthening workout plan for a strong, sleek back.

Watch how to do the moves for days 1-15 to tone your back below in our video


Working out can actually benefit sore, weak backs, but if you have problems check with your doctor before you start. Begin slowly to encourage muscle growth, strength and definition. As you get stronger, you can increase the weights.


Perform a downward dog – stick your bottom in the air so you look like an inverted ‘V’. Lower shoulders towards floor, but before your chin hits the ground, swoop your body forward so you push your chest out and forwards. your back should be arched and arms locked out. Hold the position for a second, then return to the starting position by reversing the exercise.


Perform a downward dog, then drive your elbows apart until your forehead taps the ground. Push back up and continue performing the move.


Stand with feet hip-width apart, dumbbells in hands resting on thighs. With a slight bend in your knee, bend forwards at your hip, keep your back flat and slide the dumbbells down your legs. Once you’ve reached just past your knees, drive back up through heels to the start position (giving glutes a little squeeze).


Perform the above move. Once you’ve reached your knees, pull elbows up, pinching shoulder blades together, to lift the weights – elbows should be aligned behind shoulders. Then lift up and lower weights to knees to return to start.


Stand in a star position with feet wider than hip-width apart and arms out to the sides. Keeping your back and arms straight, inhale and, rotating your spine, reach your left hand towards your right foot. Repeat on the other side.


Stand with feet apart, knees bent softly. Hold a dumbbell with both hands behind your head, resting it on your shoulders. Inhale and, keeping your back straight, lean your torso forwards, hinging at your hips, until you’re parallel with the ground. Exhale and drive through your heels, engaging glutes, back to start position.


Lie face down with arms outstretched in front of you. As you take a deep breath in, lift your arms and legs away from the ground (creating a dish shape).


Perform the Superwoman, but pull your elbows back in towards you, squeezing the shoulder blades. Hold for a second, then straighten your arms back in front of you and slowly lower your limbs to the floor.

Watch how to do the booster moves (days 16-30) to tone your back in our video below

See more 30 day challenges here

Take our challenge to transform your arms from saggy to sculpted…

It takes just eight moves and a few minutes a day to get pins you’re proud.

Take our plank challenge and a stronger, sleeker bod could be yours in just over 4 weeks!

30 day back workout

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