lose 30 pounds in 30 days workout plan

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How To Do The Workout:

This routine, created by Toby Massenburg, group fitness manager at the soon-to-open Equinox Hollywood, is broken in to two circuits. During each circuit you will alternate between strength and cardio moves—and finish with a bonus core-targeting exercises. You will work hard for 20 seconds, trying to complete as many reps as possible, then you’ll have 10 seconds to recover before moving on to the next move. Complete circuit one twice before moving on to circuit two—and take one minute to rest between circuits. 

Circuit 1 — do this 2x

1. Dumbbell Thrusters — 20 seconds

Whitney Thielman

• Stand with your feet hip-width apart with a dumbbell in each hand. Have your palms facing in and elbows bent so hands are at your shoulders.
• Hinge your hips back and lower into a squat. Go as low as you can.
• Then push through your heels to stand and press dumbbells overhead in one movement. Return to squat and repeat.
• Do as many reps as possible for 20 seconds, then rest for 10 seconds.

2. Squat Jacks — 20 seconds

Whitney Thielman

• Start standing with your feet together.
• Jump your feet out and bend your knees to lower into a squat.
• Push off and jump back to the starting position.
• Do as many reps as possible for 20 seconds, then rest for 10 seconds.

3. Renegade Rows — 20 seconds

Whitney Thielman

• Start in high plank with a weight in each hand. Your hips should be lifted and your body in one straight line. 
• Row your right arm up, keeping it close to your body. Your elbow should go past your back as you row towards your chest.
• Bring your right arm back to the starting position and repeat with your left arm. 
• Do as many reps as possible for 20 seconds, then rest for 10 seconds.

4. Jumping Lunges — 20 seconds

Whitney Thielman

• Start standing with your feet hip-width apart. Bend your knees then jump up into the air bringing your right leg forward, and left leg goes back so that you land in a lunge position.
• As soon as you land with soft knees, jump back up into the air and switch legs mid air to land with the opposite leg forward.
• Be sure to keep your chest up and core tight.
• Do as many reps as possible for 20 seconds, then rest for 10 seconds.

5. Bicycle Crunches — 20 seconds

Whitney Thielman

•  Lie on back, hands behind head. Bring knees toward chest.
• Straighten right leg as you bring right elbow to left knee. Switch sides and repeat
• Continue for 20 seconds, then rest for 10 seconds.

Now take a 1-minute break.

Circuit 2 — do this 2x

1. Froggers — 20 seconds

Whitney Thielman

• Stand with your legs wider than hip-width apart, knees bent, and upper body pitched slightly forward. This is your starting position.
• Place your hands on the ground in front of you, then jump your straight legs back, so that you’re in high plank.
• Jump your feet back and bring your hands toward your chest to return to the starting position. 
• Do as many reps as possible for 20 seconds, then rest for 10 seconds.

2. Alternating Side Lunges — 20 seconds

Whitney Thielman

• Start with your feet directly under your hips. If you want to make this more challenging, hold a dumbbell in each hand and your arms by your sides.
• Step your right foot wide to the side. Push your butt back and bend your right knee to lower into a lunge.
• Keep your left leg straight, your chest lifted and your weight in your right heel. 
• Push off your right foot to return to standing, then lunge to the opposite side to complete one rep.
• Do as many reps as possible for 20 seconds, then rest for 10 seconds.

3. Plank Hops — 20 seconds

Whitney Thielman

• Begin in high plank with the feet together.
• Tighten abs, and jump your feet to the right, bringing your knees toward your right elbow.
• Jump your feet back to plank and repeat on the opposite side.
• Do as many reps as possible for 20 seconds, then rest for 10 seconds.

4. Reverse Lunge With A Twist — 20 seconds

Whitney Thielman

• Start standing with feet hip-width apart.
• Take a big step back with left foot and bend knees to lower into lunge while twisting torso over right (front) leg.
• Return to standing, then repeat with the opposite leg.
• Do as many reps as possible for 20 seconds, then rest for 10 seconds.

5. Reverse Woodchops — 20 seconds

Whitney Thielman

• Stand with feet wider than hip-width apart, one dumbbell in both hands. Lower weight toward left foot and bend your knees.
• Stand as you rotate torso right and lift your right heel, and bringing the weight across your body diagonally.
• Reverse the motion to return to the starting position.
• Do as many reps as possible for 20 seconds, then rest for 10 seconds.
• Repeat on the other side during the next set.

Related:

• 19 Exercises For A Butt That Won’t Quit
• Try This 5-Minute Abs Workout For A Spectacular Core
• 21 Pairs Of Workout Leggings That Are Comfy And Stylish

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