26 workouts · 570 minutes total
30-Day Home Workout Challenge for Weight Loss
This 30-day challenge mixes calorie-burning circuits, cardio, HIIT and leg days, with one stretching day and one full rest day each week. Sessions start at 15 minutes and build to 30 as your fitness improves. Pair it with daily walking and sensible eating for the best results.
- Length
- 30 days
- Workouts per week
- 6× a week
- Session length
- 15–30 min
- Equipment
- No Equipment
Schedule
Your day-by-day plan
Workouts grow from 15 to 30 minutes as you go. In week 3 you move up to Intermediate moves.
Trains: Weight Loss, Cardio, Legs, HIIT, Stretching.
Week 1
- Day 7Rest day
Week 2
- Day 14Rest day
Week 3
- Day 21Rest day
Week 4
- Day 28Rest day
Week 5
FAQ
Plan questions
How many days a week is the 30-Day Home Workout Challenge for Weight Loss?
6 workouts a week with 1 rest day, 26 workouts in total over 30 days.
How does the plan get harder?
Workouts grow from 15 to 30 minutes as you go. In week 3 you move up to Intermediate moves. Each day links to its routine, so you can preview the exercises before you start.
What if I miss a day?
Just pick up where you left off. Doing the workouts in order matters more than hitting exact dates, so shift the schedule by a day rather than doubling up.
Do I need any equipment?
No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.
Is this plan suitable for beginners?
Week one starts at the Beginner level with 15-minute sessions. If a day feels too hard, open its routine and switch it to an easier level.
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