The joy of this 30-day fat-burn challenge lies in its simplicity. Based on a set of six basic moves, the routine provides a great cardiovascular workout that helps you build muscle and improves your endurance. It’s an all-round winner, completely equipment-free, and a great way to kickstart your fitness journey.
Regular cardiovascular exercise is a key part of maintaining your health. Seana Forbes at Freeletics explains: ‘It helps us burn calories and fat, increase bone density and improve energy levels while reducing stress and helping us to sleep better.’
Perhaps most importantly, it will also keep your heart healthy, which is why it’s good to incorporate it into your workout routine. Current government recommendations suggest that you should do at least 150 minutes a week of moderate-intensity aerobics, or 75 minutes of vigorous-intensity aerobic physical activity each week.
To make sure you’re hitting the sweet spot when it comes to fat burning, you’ll need to be working out at around 70% of your maximum heart rate. You can easily calculate this by subtracting your age from 220, so if you’re 35 your heart rate should be around 185bpm. Finding your pulse can be tricky though, which is why we recommend you pick up either a heart rate monitor or one of the best fitness trackers to do the job for you.
Fat-burn challenge: 6 key cardio moves
These exercises target your whole body, burn fat and build muscle strength and endurance. Master them with the instructions below, and then use our 30-day workout routine to put them into action.
- Lunges
Stand with your feet hip-width apart. Take a big step forward with your right leg, ensuring your weight is distributed evenly over both legs. Bend both knees to form right angles, and ensure your knee and ankle are in one line. Drive up using your front heel and repeat on the other side.
- Burpees
Stand with your feet slightly apart and your hands by your sides. Jump down to the floor in a squat position, kicking your feet back until you’re in a plank position. Perform a push-up (if you can), then go back to a squat position and jump up to standing, raising your arms with your hands above your head. Repeat.
- Plank
Support your body with your hands and the balls of your feet and form a straight line from your head to your feet. Elbows should be directly below your shoulders and feet shoulder-width apart. Engage your abs and hold for the allotted time.
See how our writer got on when she attempted a plank every day for a month!
- Mountain climbers
Start in a plank position. One at a time, bring each leg forward towards your chest, then back to plank position, as fast as you can. Keep your hips stable and core engaged.
- Jumping jacks
Stand with feet together, arms by your sides. Jump your feet at least shoulder-width apart, while simultaneously raising your hands up to the ceiling. Jump back to starting position and repeat.
- Squat jumps
Stand with your feet no wider than shoulder-width apart. Lower yourself into a squat, keeping your heels on the ground and directly below your knees. Once in a low squat, drive your hips forward and jump up, pushing your arms back for extra lift. Land softly back into a squat to repeat.
Want to target a specific area?
- How to lose weight on your stomach
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30-day fat-burning workout plan
Ready to put those moves into action? Get going with your 30-day abs workout plan below! You can save the handy grid below to your device, or else bookmark this page for reference.
But before you put the moves above into action, a word of warning from Seana, who says: ‘Don’t sacrifice form for fat-burning, as this can lead to injury.’ Use a mirror to ensure you’re doing exercises correctly.
She adds: ‘Cardio workouts can be strenuous, so ensure you’re refueling properly.’ Her go-to is humous and oatcakes – a perfect balance of carbs and protein.
OK - let’s burn that fat!
Day 1
5 x Lunges
5 x Jumping jacks
5 x Burpees
Day 2
6 x Lunges
6 x Jumping jacks
6 x Burpees
Day 3
7 x Lunges
7 x Jumping jacks
7 x Burpees
Day 4
8 x Lunges
8 x Jumping jacks
8 x Burpees
Day 5
REST DAY! Use a foam roller to do some recovery exercises. Check out our guide to the best foam rollers if you don’t already have one.
Day 6
9 x Lunges
9 x Jumping jacks
9 x Burpees
Day 7
10 x Lunges
10 x Jumping jacks
10 x Burpees
Day 8
11 x Lunges
11 x Jumping jacks
11 x Burpees
Day 9
12 x Lunges
12 x Jumping jacks
12 x Burpees
Day 10
REST DAY
Day 11
14 x Lunges
14 x Jumping jacks
14 x Burpees
Day 12
16 x Lunges
16 x Jumping jacks
16 x Burpees
Day 13
18 x Lunges
18 x Jumping jacks
18 x Burpees
Day 14
20 x Lunges
20 x Jumping jacks
20 x Burpees
Day 15
REST DAY
Day 16
5 x Mountain climbers
5 x Squat jumps
5 seconds x Plank
Day 17
6 x Mountain climbers
6 x Squat jumps
10 seconds x Plank
Day 18
7 x Mountain climbers
7 x Squat jumps
15 seconds x Plank
Day 19
8 x Mountain climbers
8 x Squat jumps
20 seconds x Plank
Day 20
REST DAY
Day 21
9 x Mountain climbers
9 x Squat jumps
25 seconds x Plank
Day 22
10 x Mountain climbers
10 x Squat jumps
30 seconds x Plank
Day 23
11 x Mountain climbers
11 x Squat jumps
35 seconds x Plank
Day 24
12 x Mountain climbers
12 x Squat jumps
40 seconds x Plank
Day 25
REST DAY
Day 26
14 x Mountain climbers
14 x Squat jumps
45 seconds x Plank
Day 27
16 x Mountain climbers
16 x Squat jumps
50 seconds x Plank
Day 28
18 x Mountain climbers
18 x Squat jumps
55 seconds x Plank
Day 29
20 x Mountain climbers
20 x Squat jumps
60 seconds x Plank
Day 30
REST DAY
You’ve completed our 30-day fat-burn challenge - well done!
Liked this? More 30-day challenges:
- Full-body home workout: this 30-day plan builds strength and definition
- 30-day killer curves challenge: tone your bust, waist and butt in just one month
- 30-day abs challenge: get your best abs ever!