PROGRAM DETAILS
About this program
A 30-day home workout plan to kick-start fat loss and build real strength — no gym needed. Every day is laid out for you: warm-up, strength, conditioning and a stretch.
How the 30 days work
- Strength days — two strength blocks you alternate, then conditioning or core.
- Mobility + cardio days — hip, spine, shoulder or ankle mobility, then cardio you choose (walk, jog, cycle, swim or cross-trainer) that builds from 10 to 30 minutes, then interval runs.
- Active recovery every 7th day — easy Animal Flow.
- From day 15 you add a loaded backpack, plus tempo work, AMRAPs and EMOTMs.
What you need
- A mat and a little floor space
- A backpack you can load with books or water bottles (from week 3)
- A wall, a step or sturdy chair
Pair it with the 30 Day Shred Nutrition Plan for the best results.
Key
es = each side · s = seconds · AMRAP = as many rounds as possible · EMOTM = every minute on the minute · RFT = rounds for time · DB = dumbbell · KB = kettlebell · OH = overhead