30 Day Weight Training Challenge

30 Day Challenge Crunches Squats Jumping Jacks
30 Day Challenge Fitness Recovery
30 Day Challenge Fitness Recovery 2nd Stage
30 Day Challenge Push Ups Lunges Jumping Rope
30 Day Challenge Sit Ups Bridges Mountain Climbers
30 Day Challenge Sit Ups Squats High Knees
30 Day Challenge Squats Bridges Push Ups
30 Day Dumbbell Challenge
30 Day Yoga Challenge For Beginners
30 Day Yoga Challenge Weight Loss

Weight Training Challenge

• Days 1 to 3: 10 Crunches, 20 Calf Raises, 25 Chest Presses, 10 Shoulder Presses, 15 Dips, 20 Curls, 10 Rows, 6 Planks, 25 Squats
• Day 4: 20-30 min. run (cardio) or Rest
• Days 5 to 7: 10 Crunches, 20 Calf Raises, 25 Chest Presses, 10 Shoulder Presses, 15 Dips, 20 Curls, 10 Rows, 6 Planks, 25 Squats
• Day 8: 20-30 min. run (cardio) or Rest
• Days 9 to 11: 15 Crunches, 25 Calf Raises, 35 Chest Presses, 15 Shoulder Presses, 20 Dips, 25 Curls, 15 Rows, 8 Planks, 35 Squats
• Day 12: 20-30 min. run (cardio) or Rest
• Days 13 to 15: 15 Crunches, 25 Calf Raises, 35 Chest Presses, 15 Shoulder Presses, 20 Dips, 25 Curls, 15 Rows, 8 Planks, 35 Squats
• Day 16: 20-30 min. run (cardio) or Rest
• Days 17 to 19: 25 Crunches, 35 Calf Raises, 50 Chest Presses, 20 Shoulder Presses, 30 Dips, 35 Curls, 20 Rows, 12 Planks, 45 Squats
• Day 20: 20-30 min. run (cardio) or Rest
• Days 21 to 23: 25 Crunches, 35 Calf Raises, 50 Chest Presses, 20 Shoulder Presses, 30 Dips, 35 Curls, 20 Rows, 12 Planks, 45 Squats
• Day 24: 20-30 min. run (cardio) or Rest
• Days 21 to 23: 30 Crunches, 45 Calf Raises, 60 Chest Presses, 25 Shoulder Presses, 35 Dips, 45 Curls, 25 Rows, 14 Planks, 60 Squats
• Day 24: 20-30 min. run (cardio) or Rest
• Days 29 to 31: 30 Crunches, 45 Calf Raises, 60 Chest Presses, 25 Shoulder Presses, 35 Dips, 45 Curls, 25 Rows, 14 Planks, 60 Squats

The difference between sit-ups and crunches is the range of motion. Sit-ups need you to move all the way up, close to your knees, crunches only have you move slightly off the ground. The core muscles involved are very different so its important to execute each correctly, taking as much time as you need.

Dips are possibly the most badly done exercise in weight training, largely due to lack of attention to correct technique. Dips are often seen as an exercise that you can't do wrong but this is far from the truth. Dips done with bad form are not only less effective but have the potential for injury.

Before you add dumbbells or weights, get the technique right first. This is important! Bad technique means fewer calories burned and less effectiveness. A common mistake is to go faster at the expense of form and it will become a cardio exercise not a weights/resistance exercise.

Designed to lose around 1lb a month in about 10 minutes a day. The first week may be challenging for some, easy for others. For more of a challenge you can top up the first week with a brisk daily 1 mile walk, the second week a half mile walk.

Feel free to mix and match but try not to get an imbalance. You will find a more accurate calorie burn for your weight below.

IMPORTANT: Although you will find various lengths of time below, should you wish to reduce or increase the time, the intensity of this challenge really prevents you from attempting more than 10 or 15 minutes on a regular basis. I would consider that dangerous without experienced supervision! Of course, if you are going slower for the specified number of reps, then the intensity becomes less of a problem.

Average no. of calories for Weight Training combined per week.

Calories Burned in 10 minutes daily

Calories Burned in 2 minutes daily

Calories Burned in 5 minutes daily

Calories Burned in 15 minutes daily

Calories Burned in 20 minutes daily

Calories Burned in 30 minutes daily

High Intensity Exercise will continue to burn up to 2 hours after the exercise, thus burning more calories. It may be helpful to split your reps into 2 or 3 smaller bursts. If you change the numbers then check out the new calorie burn from this list.