The initial weight loss may be related to reduced carb stores and mild fluid loss ( 4). People starting out with more body fat will likely see more weight loss over the course of the program ( 3). The two main factors responsible for weight loss are calorie intake and physical activity ( 2). The 30 Day Shred program is claimed to help you lose up to 20 pounds (9 kg) in a month. Each workout contains three interval circuits of 3 minutes of strength, 2 minutes of cardio, and 1 minute of abs. The 30 Day Shred consists of three 20-minute workouts of varying intensity. Abs: crunches, leg lifts, double crunches, plank twists.Cardio: high knees, jumping jacks, squat thrusts, skate jumps.Strength: pushups, double-arm row, chest flyes, military press.The exercises are based on Jillian Michaels’ 3-2-1 interval system, consisting of three minutes of strength exercises, two minutes of cardio, and one minute of ab exercises.Įach workout starts with a two-minute warmup, followed by three interval circuits and a two-minute cooldown. This level is intended for those who are very active in sports or consistently work out four or more times per week.

These workouts are for people who are active in sports, dance, or any regular exercise two to three times per week. This level is designed for people who are just starting out, very overweight, or haven’t exercised in over six months. There are three 20-minute, total-body workouts designed to progress through three levels.Įach level is done for 10 days, and you should ideally reach Level 3 by the end of the program ( 1): The program also requires you to have two 3- or 5-pound (1.5- or 2.5-kg) dumbbells. The 30 Day Shred workout videos are available for purchase at various e-commerce sites.

Calories burned 30 day shred level 1