30 Day Cross Fit Challenge/ No Equipment Needed

Have you been trying to lose weight and tone muscle but it seems like whatever you do you just can’t get to the weight you want? If this is you, you need to check out this 30 day cross fit challenge that will defiantly get you to the body of your dreams. It not easy and you need to put in the work to see results but once you begin seeing the results you’ll want to keep going.

crossfit

Week 1

Day 1: 12 push-ups + 12 sit-ups + 12 air squats (3 rounds)

Day 2: Jog 1/2 mile + 30 air squats (3 rounds)

Day 3: 15 lunges + 12 push-ups (5 rounds)

Day 4: Cardio – 20 minute jog, stair stepper or stationary bike at moderate pace + 1 minute front plank +  1 minute plank on each side

Day 5: REST

Day 6: 75 jumping jacks, 25 air squats, 15 push-ups, keep record of your time. 

Day 7: Run 1/2 mile for time

 

Week 2

Day 8: 15 squats

Day 9: Jog 1/2 mile + 10 push-ups in 1 minute intervals

Day 10: 25 jumping jacks, 12 sit-ups (5 rounds)

Day 11:  Cardio – 20 minute jog, stair stepper or stationary bike at moderate pace + 1 minute front plank +  1 minute plank on each side

Day 12: REST

Day 13: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds)

Day 14: 75 jumping jacks + 20 air squats + 5 push-ups (2 rounds) for time

 

Week 3

Day 15: 24 lunges, 12 push-ups (5 rounds)

Day 16:  Jog 1/2 mile (for time) + 50 jumping jacks

Day 17: 12 push-ups + 12 sit-ups + 12 air squats (5 rounds)

Day 18: Cardio – 20 minute jog, stair stepper or stationary bike at moderate pace + 1 minute front plank +  1 minute plank on each side

Day 19: REST

Day 20:  100 jumping jacks + 25 squats, 15 push-ups (for time) + 10 burpees

Day 21: 20 burpees + 20 push-ups (3 rounds)

 

Week 4

Day 22: 25 jumping jacks + 15 sit-ups (5 rounds)

Day 23: 50 squats, for time

Day 24: 24 lunges, 12 push-ups (5 rounds)

Day 25: Cardio – 20 minute jog, stair stepper or stationary bike at moderate pace + 1 minute front plank +  1 minute plank on each side

Day 26: REST

Day 27: 15 push-ups + 15 sit-ups + 15 squats (5 rounds)

Day 28: Jog 1 /2 mile (for time)  + 100 jumping jacks

Day 29: 20 jump squats + 50 jumping jacks (3 rounds)

Day 30: 

24 lunges, 12 push-ups (5 rounds)

12 sit-ups, 15 squats (5 rounds

75 jumping jacks

15 burpees

30 sit-ups

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

If you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.

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