30 day fat burn challenge

Join The Running Bug's 30 Day Fat Burn Challenge and get lean in 30 days.

30 day fat burn challenge

If you are unsure of any of the exercises, click the links below.

  1. Day 1

    1. Burpees 1
    2. Jumping jacks 4
    3. Jumping squats 2
    4. Mountain climbers 4
  2. Day 2

    1. Burpees 2
    2. Jumping jacks 3
    3. Jumping squats 3
    4. Mountain climbers 5
  3. Day 3

    1. Burpees 3
    2. Jumping jacks 2
    3. Jumping squats 4
    4. Mountain climbers 6
  4. Day 4

    Rest day

  5. Day 5

    1. Burpees 4
    2. Jumping jacks 1
    3. Jumping squats 5
    4. Mountain climbers 7
  6. Day 6

    1. Burpees 5
    2. Jumping jacks 5
    3. Jumping squats 2
    4. Mountain climbers 8
  7. Day 7

    1. Burpees 6
    2. Jumping jacks 4
    3. Jumping squats 3
    4. Mountain climbers 9
  8. Day 8

    Rest day

  9. Day 5

    1. Burpees 4
    2. Jumping jacks 1
    3. Jumping squats 5
    4. Mountain climbers 7
  10. Day 6

    1. Burpees 5
    2. Jumping jacks 5
    3. Jumping squats 2
    4. Mountain climbers 8
  11. Day 7

    1. Burpees 6
    2. Jumping jacks 4
    3. Jumping squats 3
    4. Mountain climbers 9
  12. Day 8

    Rest day

  13. Day 9

    1. Burpees As many as you can in 1 minute.
    2. Jumping jacks 3
    3. Jumping squats 4
    4. Mountain climbers 10
  14. Day 10

    1. Burpees As many as you can in 45 seconds.
    2. Jumping jacks 2
    3. Jumping squats 5
    4. Mountain climbers 4
  15. Day 11

    1. Burpees As many as you can in 30 seconds.
    2. Jumping jacks 1
    3. Jumping squats 6
    4. Mountain climbers 5
  16. Day 12

    Rest day

  17. Day 13

    1. Burpees 10
    2. Jumping jacks As many as you can in 2 minutes.
    3. Jumping squats 7
    4. Mountain climbers 8
  18. Day 14

    1. Burpees 15
    2. Jumping jacks As many as you can in 4 minutes.
    3. Jumping squats 8
    4. Mountain climbers 9
  19. Day 15

    1. Burpees 20
    2. Jumping jacks As many as you can in 6 minutes.
    3. Jumping squats 9
    4. Mountain climbers 10
  20. Day 16

    Rest day

  21. Day 17

    1. Burpees 25
    2. Jumping jacks 6
    3. Jumping squats As many as you can in 15 seconds.
    4. Mountain climbers 11
  22. Day 18

    1. Burpees 30
    2. Jumping jacks 5
    3. Jumping squats As many as you can in 30 seconds.
    4. Mountain climbers 12
  23. Day 19

    1. Burpees 35
    2. Jumping jacks 4
    3. Jumping squats As many as you can in 1 minute.
    4. Mountain climbers 13
  24. Day 20

    Rest day

  25. Day 21

    1. Burpees 6
    2. Jumping jacks 3
    3. Jumping squats 10
    4. Mountain climbers As many as you can in 2 minutes.
  26. Day 22

    1. Burpees 7
    2. Jumping jacks 2
    3. Jumping squats 11
    4. Mountain climbers As many as you can in 4 minutes.
  27. Day 23

    1. Burpees 8
    2. Jumping jacks 1
    3. Jumping squats 12
    4. Mountain climbers As many as you can in 6 minutes.
  28. Day 24

    Rest day

  29. Day 25

    1. Burpees 9
    2. Jumping jacks 7
    3. Jumping squats As many as you can in 20 seconds.
    4. Mountain climbers 15
  30. Day 26

    1. Burpees 10
    2. Jumping jacks 5
    3. Jumping squats As many as you can in 40 seconds.
    4. Mountain climbers 20
  31. Day 27

    1. Burpees 11
    2. Jumping jacks 4
    3. Jumping squats As many as you can in 1 minute, 30 seconds.
    4. Mountain climbers 25
  32. Day 28

    Rest day

  33. Day 29

    1. Burpees 25
    2. Jumping jacks As many as you can in 3 minutes.
    3. Jumping squats 13
    4. Mountain climbers 30
  34. Day 30

    1. Burpees 30
    2. Jumping jacks As many as you can in 6 minutes.
    3. Jumping squats 14
    4. Mountain climbers 35

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