30 day muffin top challenge

Join The Running Bug’s 30 day muffin top challenge to melt away your muffin top in under a month!

30 day muffin top challenge

It might seem like a lot to build up to, but you’ll be surprised by how quickly you can strengthen your core, blitz that muffin top, and improve your running fitness.

If you are unsure of any of the exercises, click the links below for how to fitness and running videos:

Are you thinking about taking your training and also your DIET to the next level? Then, make sure you take a look at our full body, fat burning challenge to whip you into shape in just four weeks.

  1. Day 1

    1. Burpees 30 seconds
    2. Ski abs 15 seconds
    3. Russian twists 15 seconds
  2. Day 2

    1. Burpees 35 seconds
    2. Ski abs 20 seconds
    3. Russian twists 20 seconds
  3. Day 3

    1. Burpees 40 seconds
    2. Ski abs 25 seconds
    3. Russian twists 25 seconds
  4. Day 4

    1. Burpees 45 seconds
    2. Ski abs 30 seconds
    3. Russian twists 30 seconds
  5. Day 5

    Rest day

  6. Day 6

    1. Burpees 55 seconds
    2. Ski abs 40 seconds
    3. Russian twists 40 seconds
  7. Day 7

    1. Burpees 1 minute
    2. Ski abs 45 seconds
    3. Russian twists 45 seconds
  8. Day 8

    1. Burpees 1 minute, 5 seconds
    2. Ski abs 50 seconds
    3. Russian twists 50 seconds
  9. Day 9

    1. Burpees 1 minute, 10 seconds
    2. Ski abs 55 seconds
    3. Russian twists 55 seconds
  10. Day 10

    Rest day

  11. Day 11

    1. Burpees 1 minute, 20 seconds
    2. Ski abs 1 minute, 5 seconds
    3. Russian twists 1 minute, 5 seconds
  12. Day 12

    1. Burpees 1 minute, 25 seconds
    2. Ski abs 1 minute, 10 seconds
    3. Russian twists 1 minute, 10 seconds
  13. Day 13

    1. Burpees 1 minute, 30 seconds
    2. Ski abs 1 minute, 15 seconds
    3. Russian twists 1 minute, 15 seconds
  14. Day 14

    1. Burpees 1 minute, 35 seconds
    2. Ski abs 1 minute, 20 seconds
    3. Russian twists 1 minute, 20 seconds
  15. Day 15

    Rest day

  16. Day 16

    1. Burpees 1 minute, 45 seconds
    2. Ski abs 1 minute, 30 seconds
    3. Russian twists 1 minute, 30 seconds
  17. Day 17

    1. Burpees 1 minute, 50 seconds
    2. Ski abs 1 minute, 35 seconds
    3. Russian twists 1 minute, 35 seconds
  18. Day 18

    1. Burpees 1 minute, 55 seconds
    2. Ski abs 1 minute, 40 seconds
    3. Russian twists 1 minute, 40 seconds
  19. Day 19

    1. Burpees 2 minutes
    2. Ski abs 1 minute, 45 seconds
    3. Russian twists 1 minute, 45 seconds
  20. Day 20

    Rest day

  21. Day 21

    1. Burpees 2 minutes, 10 seconds
    2. Ski abs 1 minute, 55 seconds
    3. Russian twists 1 minute, 55 seconds
  22. Day 22

    1. Burpees 2 minutes, 15 seconds
    2. Ski abs 2 minutes
    3. Russian twists 2 minutes
  23. Day 23

    1. Burpees 2 minutes, 20 seconds
    2. Ski abs 2 minutes, 5 seconds
    3. Russian twists 2 minutes, 5 seconds
  24. Day 24

    1. Burpees 2 minutes, 25 seconds
    2. Ski abs 2 minutes, 10 seconds
    3. Russian twists 2 minutes, 10 seconds
  25. Day 25

    Rest day

  26. Day 26

    1. Burpees 2 minutes, 35 seconds
    2. Ski abs 2 minutes, 20 seconds
    3. Russian twists 2 minutes, 20 seconds
  27. Day 27

    1. Burpees 2 minutes, 40 seconds
    2. Ski abs 2 minutes, 25 seconds
    3. Russian twists 2 minutes, 25 seconds
  28. Day 28

    1. Burpees 2 minutes, 45 seconds
    2. Ski abs 2 minutes, 30 seconds
    3. Russian twists 2 minutes, 30 seconds
  29. Day 29

    1. Burpees 2 minutes, 50 seconds
    2. Ski abs 2 minutes, 35 seconds
    3. Russian twists 2 minutes, 35 seconds
  30. Day 30

    1. Burpees 2 minutes, 55 seconds
    2. Ski abs 2 minutes, 40 seconds
    3. Russian twists 2 minutes, 40 seconds

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