30 Day Summer Body Challenge: FREE Beginners Printable Workout Plan
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Summer brings along warmer weather and promises of laid-back, sun-kissed days spent on the beach. And you know what that means: it’s almost time to start shedding all the layers of clothes and show a little more skin!

But wait – you don’t yet have a beach-ready bikini body? Well, me too. No worries, let’s work hard together. Join me on my 30-day summer body challenge!

I promise a more toned body by the end of the month! Best of all? You’ll get access to a free, printable version of the challenge so you can keep yourself accountable!

Tips for workout

Okay, I know I’ve got you all excited. Before we get started though, I thought I’d share with you a few workout tips so you can get the most out of this 30-day fitness challenge for beginners.

Start With a Warm-up

Don’t underestimate the importance of warming up your muscles before you begin exercising. The beginning of the workout is just as crucial as the actual workout itself.

women before workout streching

Prepare your body for exercise by gradually raising your heart rate and circulation – this helps loosen your joints and increase blood flow to your muscles. Don’t risk injuring yourself before you reap the benefits of this 30-day summer body workout plan!

Give Your All

You shouldn’t short-change yourself by giving anything less than 100% if you’ve already dedicated time to working out. Always remember this: you get what you work for.

And this is when having a clear personal goal helps. I’ve found that just by keeping my desired body in mind during the toughest parts of a workout, I was able to power through and not give up.

Try it out for yourself:

You’ll be amazed at just how powerful the mind can be.

Be Mindful of Your Form

Make sure you perform all exercises with proper form and technique – you want to avoid injuries at all costs!

If you aren’t entirely sure how to execute a movement, you can always look it up on Google, or search for demonstration videos on YouTube.

Also, try not to hold your breath while working out. You might raise your blood pressure, and end up so dizzy that you can’t complete your workout.

Consistency is vital for this 30-day women’s workout challenge – you don’t want to skip out on any planned workouts!

Sweat to Your Favorite Music

Have you ever noticed a significant increase in motivation and endurance when you work out to your favorite upbeat tunes? You’re not alone: just look at the number of people who have earphones in when they’re pumping the weights.

Also, since this is a 30-day workout challenge without equipment, you don’t even need to leave your house if you don’t want to. This means that you’re free to play your guilty-choice of music as loud as you want!

girl in workout with headphones

Make Time for Active Recovery

You’ll be putting your body under quite a lot of stress if you follow through with this 30-day women’s workout challenge. It’s therefore critical for you to make time for active rest days.

Make sure to really make use of those planned rest days to recover well.

Don’t be so enthusiastic about exercising that you end up hampering your progress to your summer body!

Switch it Up

There’ll be days where you’re just not feeling it with the planned workout. No worries, you can have your pick of other workouts here. Just don’t skip exercising for the day – you want your body to look fabulous at the end of the challenge, don’t you?

Don’t Forget to Stretch

Stretching at the end of your workout is just as important as warming up at the beginning. You’ll most likely be exhausted after completing the exercises, but don’t put off stretching!

Make sure you get your stretches in when your muscles are still warm and pliable.

Once again, we’re trying to avoid injuries!

Have Fun

The last, but most important tip: have fun throughout the challenge! 30 days is a long time to be miserable.

If you find yourself getting sick and tired of working out, grab a friend!

Having someone beside you who is going through the same discomfort and pain can be a great motivation booster. Besides, time will pass much faster when you sneak in the occasional gossip when the workout calls for a break.

Just be sure to stick to the recommended rest time!

Well – what are you waiting for? Click the image below to see a printable version of the workout plan!

30 Day Summer Body Challenge

FAQs

Do you still have a few doubts that I need to clear before you start on the 30-day summer body challenge?

Let me help with some of the most frequently asked questions:

What Should I Do to Get Ready for the Summer?

A taut and sexy summer body – everyone wants it, but few know how to get it. Is it really super complicated? Well, not really.

There are honestly only two things you need to do:

  • Get moving more again.
  • Start paying attention to what you eat daily.

If you’re still lost and you don’t know where even to start, no worries. This is where our 30-day fitness challenge for beginners comes in. The challenge covers the exercises you need to do to transform your body in just 30 days.

And of course, all that hard work would be wasted if you don’t provide your body with the necessary nutrients to grow. Our free guide also provides you with diet guidelines so you can reveal all the hard work you’ve put in.

When Should I Start?

There is no better time than now! Start now, and be equipped with the crucial knowledge on how to eat and exercise, so you achieve your dream summer body within 30 days.

And guess what?

This newly-gained knowledge is transferable. You can continue to practice these good habits well past the 30 days of challenge so you maintain your new body! Who said you couldn’t be lean for the entire year?

What is the 30 Day Summer Body Challenge?

This 30-day workout challenge (no equipment) lays out a complete workout plan for you.

If you join the challenge, you’ll get access to:

  • Daily calorie burning and muscle toning exercises
  • Checklist to keep track of your workouts
  • Steps to take to start eating cleaner
  • Members-only support group

And the best thing?

It’s free! You don’t have to fork out a single cent for the plan.

How Does it Work?

You’ll start off with basic exercises – this helps ease you into the routine of working out. Worried that the activities will be too easy for you?

Well, the workout plan has been designed such that the intensity ramps up weekly. You’ll definitely be able to get stronger and build lean muscle even if you’re not a beginner at fitness.

Also, there are scheduled active rest days, so your body gets the chance to rest and recover.

I absolutely hate it when I’m all excited to join in on a challenge, and find out that I have to buy a million and one exercise equipment just to start.

This is why the workout plan only involves bodyweight movements – there is absolutely no need for any type of equipment!

But of course, if you’re a big fan of challenging yourself, you’re free to include dumbbells in your workouts. As mentioned above, the workout plan also includes tips on how you can eat better to support your new fitness goal!

What Level of Fitness Should I be in?

It doesn’t matter if it’s your first time working out, or you’re already exercising five times a week – anyone can join the challenge and do the workouts.

If you find the exercises too challenging for you, just take short breaks in between to recover. You don’t necessarily have to complete them within the stipulated 20 minutes duration.

On the other hand, if you’re already pretty fit and you’d like some help with the structure of your workouts, feel free to either add weights into the mix or perform more rounds of the exercises!

What Should My Diet Look Like?

For these 30 days, be mindful of what you eat and how much water you take in.

girl drinking smoothie

Keep the general guidelines below in mind:

Drink More Water

Not sure how much water you should drink? A simple way of estimating how much your body really needs is just dividing your body weight in half. If you weigh 150 pounds, you’ll need to drink a minimum of 75 ounces of water each day.

Also, you should aim to drink water a half hour before meals. Research has shown that drinking water 30 minutes before eating increased weight loss by 44% over 3 months.

Better weight loss from just drinking water? Doesn’t sound difficult – count me in!

Eat More Protein

You might not know this, but when it comes to losing weight and building muscle, protein is the most essential macronutrient.

Protein can help control cravings and calorie intake throughout the day. This is because of its highly satiating nature – imagine eating two chicken breasts. You’d hardly feel like reaching out for that box of donuts after!

You might be miserable at the thought of having to eat chicken breasts for 30 days.

I know, I’ve been there. But other high-protein foods exist as well! Try adding whole eggs, fish, seafood, legumes, nuts, other meats, and dairy products into your diet.

breakfast on white plate

But how much protein should you actually eat?

It’s been scientifically shown that diets which had protein at 25-30% of calories are most effective for weight loss and muscle gain.

Let’s say you have a daily target of 2500 calories. Strive to hit at least 187 grams of protein every day. That’s 750 calories of protein (each gram of protein equals 4 calories).

If that sounds like a lot to you, feel free to supplement your diet with protein powders.

Avoid Sugar

Make the conscious effort to avoid sugar in your diet. Excess sugar, mostly due to the massive amounts of fructose, has been linked to increased fat accumulation in the belly and liver.

Be sure also to steer clear from liquid sugar!

Try to cut down on sugar-sweetened beverages throughout the 30 days. It is believed that your brain doesn’t quite process liquid calories the same way as solid calories.

There is, therefore, a high possibility of you eating way more total calories than you think you are.

Sugar-sweetened drinks you need to avoid include sugary sodas, fruit juices, and certain sugar-added sports drinks.

Not sure which foods contain sugar and which don’t? You’ll have to pick up the habit of reading food labels! You might be amazed at just how much sugar your foods contain. In fact, even foods marketed as ‘healthy’ can contain large amounts of sugar.

Track Your Foods

Many of us underestimate the number of calories we eat in a day. This explains why we often fail to lose weight even though we feel like we’ve been eating very little. You can use an app like MyFitnessPal to track how much food and calories you eat every day.

You don’t have to weigh and measure your food for the rest of your life – don’t worry! These 30 days will give you a solid understanding of the number of calories in your daily meals.

Moving forward, you can simply estimate your food intake and adjust it accordingly if you feel that strict tracking is not for you.

Conclusion

Are you now ready to join me in this 30-day summer body challenge? If yes, grab your free download of the workout plan and let’s do this! Nothing’s stopping you now: you have all the knowledge you need on exercise and diet tips!

Did you learn many useful tips from this article?

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