30 day diet and exercise plan

Speed Skater Lunge

Standing, jump right foot to right, bending left leg and crossing it behind right to land in a deep lunge with right leg bent 90 degrees and on ball of left foot, leg slightly bent (keep butt as low as possible). Reach left arm across body to touch floor in front of right toes (to make it easier, touch right shin or just reach right). Switch sides; repeat. Continue quickly alternating sides.

Jump-Switch Lunge

Standing, lunge forward with left foot, bending knees 90 degrees. Jump as high as you can, swinging arms overhead and switching legs in air. Land with arms by sides and right foot forward, immediately bending knees. Continue quickly alternating sides.

Pilates Teaser

Lie faceup on floor with knees bent over hips and arms extended up with palms facing each other to start. Roll upper body up and extend legs until you’re sitting, body forming a V shape with arms parallel to legs. Pause, then slowly roll upper body back down, one vertebra at a time, keeping legs in the air. When your shoulders reach the mat, return to start position. Repeat. Continue slowly.

Squat Jack

Standing, drop into a squat, bringing fists in front of chest with elbows bent at sides. Jump feet wide, straightening legs and swinging arms out to sides and up to meet overhead. Continue quickly.

Burpee

From standing, crouch and plant palms on floor. Jump feet back to plank (keep abs tight), then lower chest and thighs to floor. Press up to plank, then jump feet toward hands. Lastly, jump as high as you can (make sure feet are under shoulders before you launch), clapping hands overhead. Continue quickly.

Slim Down Your Diet

You can't have one without the other—to see serious success this month, complete the fitness challenges simultaneously with our tips to get your diet it tip-top shape.

Day 1: Lose the Blame
Losing weight isn’t about blame or shame. So cast those feelings aside right away. Don’t put too much pressure on yourself—that only makes it harder.

Day 2: Set S.M.A.R.T. Goals
Goal setting is crucial to any achievement, but when it comes to weight loss you want to focus on making large goals (and mini ones within that) specific, measurable, achievable, results-focused, and time-based.

Day 3: Ditch Added Sugar
Sugar is lurking in unsuspecting places—think juices and dressings, and many people are already consuming way too much. All that extra sweetness adds up to an increased risk for heart disease—say goodbye!

Day 4: Avoid Refined Carbs
Nutritionists suggest being a little stricter with your diet in the beginning, but the truth is, refined carbs are diet disasters you’ll be happy you ditched. These quick-digesting carbs offer none of the fiber and nutrients you’d get from their unrefined cousins, and can cause blood sugar spikes and belly bloat.

Day 5: Put Down the Drink
Don’t freak out! You can slowly incorporate a glass of wine back into your diet here and there, but if you’re serious about results, it’s important to cut out alcohol completely for now—it can wreck your fitness goals.

Day 6: Plan One Indulgence
By planning ahead for your treat or snack of choice each week, you’ll be less likely to overindulge or binge.

Day 7: Allow Spontaneous Indulgence
Cravings happen, and while you shouldn’t give in to every one, you can cut yourself some slack to give in to temptation once a week (within reason of course).