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Can support muscle gain and healthy aging While weight loss is the main focus of the 30 Day Shred, daily exercise may offer additional benefits.

The 30 Day Shred program claims that participants can lose up to 20 pounds (9 kg) in 1 month. How much weight you lose also depends on your calorie intake and overall physical activity aside from the 30 Day Shred workouts. This equals about 2.5 pounds (1.1 kg) lost per month from exercise alone ( 6). In general, a person weighing around 150 pounds (68 kg), who is of average fitness, can expect to burn 200–300 calories per workout on the 30 Day Shred. How many calories does it burn?Ī major influencer of weight loss is the number of overall calories burned ( 2). Plus, nutrition guidance is lacking.įor more substantial weight loss, it’s important to stay active throughout the day rather than solely during your 20-minute workout ( 5). Though the program may provide enough physical activity to promote mild weight loss, 20 pounds (9 kg) is an unrealistic expectation for most people. 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.

According to Michaels, studies have found that calories can be burned for anywhere between six hours and 48 hours after training.The 30 Day Shred workout videos are available for purchase at various e-commerce sites.

The more intensely you train, the greater your body's EPOC will be. Just how many calories you continue to burn, and for how long after a workout, depends on the duration and intensity of your workout. All of these actions raise the body's metabolic rate and result in calories being burned even after the workout is done. Lactic acid out of the muscles, and lowering heart rate. Michaels say this process includes bringing nutrients to the muscles, flushing Strength training elevates your metabolic rate after you're done trainingĪccording to Micheals, strength training - which can be anything from resistance training with weights to high intensity interval training - triggers excess post-exercise oxygen consumption, otherwise known as EPOC or oxygen debt.ĮPOC refers to the body using oxygen to return itself to its resting, pre-exercise state.