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The Lose 10 Pounds in 30 Days Workout

These exercises will burn fat, tone muscle, and boost your metabolism. This all-over makeover will help you lose weight in just one month!

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Lose 10 Pounds in 30 Days Workout
Karen Pearson
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All-Over Toning Exercises

Our Drop 10 Pounds plan makes weight loss super simple:
1. Do the head-to-toe toning moves twice a week.
2. Aim for any three of the weekly fat-melting cardio sessions.
3. Follow our easy, treats-included diet. Ready, set...

How It Works
Do these dozen toners twice a week to firm up all over. "Each total-body strengthener sculpts muscle fibers you've probably never reached before," says New York City celebrity trainer Justin Gelband, who designed this amazingly effective session exclusively for FITNESS. Perform the workout as a mix-and-match circuit of your choice: Pick one exercise for each body part until you've done one set of all 12 exercises -- in whatever order you like!

What You'll Need
A pair of 3- to 8-pound dumbbells and a mat

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Super Leg Slimmers

The following set of exercises targets quads, hamstrings, hips, butt, calves -- plus firms abs, triceps, biceps, and shoulders.

Perfect Your Form
Get the most out of these lunge-based moves by nailing the basics: Standing, take a large step forward with left foot and bend left knee 90 degrees so that it's aligned over left ankle and right knee is bent 90 degrees toward floor.

Make It Easier
Step backward into a lunge rather than forward -- this makes the move more joint-friendly.

Turn Up the Burn
After each rep, quickly bring back knee toward chest, then return foot to floor.

Leg-Slimming Exercise: Arabesque

  • Holding a dumbbell in each hand by sides, lunge forward with left leg and hold for 1 count.
  • Straighten left leg as you lift right leg behind you to come up to standing, then tilt torso forward and raise straight left arm diagonally forward. (Beginners can keep right toes on floor.)
  • Lower arms and legs, then repeat lifts.
  • Do 10 reps. Switch sides; repeat.

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Leg-Slimming Exercise: Salute

  • Holding a dumbbell in each hand by sides, lunge forward with left leg.
  • To start, bend left arm to bring elbow forward at nose level.
  • Holding upper arm steady throughout, raise left hand diagonally to straighten arm as you straighten legs.
  • Bend arm and knees to return to start.
  • Do 10 reps. Switch sides; repeat.

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Leg-Slimming Exercise: Static Lunge Kick-Back

  • Holding a dumbbell in each hand by sides, lunge forward with left leg.
  • Rest left arm on left thigh and bend right elbow back to bring hand near armpit.
  • Holding upper arm steady, extend right forearm straight back.
  • Maintaining lunge, bend elbow to return to start.
  • Do 10 reps. Switch sides; repeat.

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Amazing Ab Flatteners

These exercises target abdominals -- plus tone hips and hamstrings.

Perfect Your Form
Take this quick crunch refresher: Lie on back, knees bent, feet flat on floor. (For the moves below, you'll start with feet lifted, knees bent 90 degrees, shins parallel to floor.) Place hands lightly behind head, elbows out to sides. Contract abs to lift shoulders off floor, then lower.

Make It Easier
Keep one foot on floor during moves.

Turn Up the Burn
Do the crunches and leg movements at the same time instead of alternating them.

Ab-Flattening Exercise: Alternating Abs

  • From crunch start position (feet in air), straighten left leg directly over hip while keeping right knee bent.
  • Using abs, lift hips to pulse legs up. Lower.
  • Keeping legs still, crunch, then lower to complete 1 rep.
  • Do 15 reps. Switch sides; repeat.

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Ab-Flattening Exercise: Wiper Blade

  • From crunch start position (feet in air), extend right arm to ceiling.
  • Crunch and lower.
  • Bring right arm between knees as you crunch up. Return to start.
  • Next, bring right arm by left leg as you crunch. Return to start to complete 1 rep.
  • Do 15 reps. Switch sides; repeat.

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Ab-Flattening Exercise: Cowboy Crunch

  • From crunch start position (feet in air), lower bent left shin out to left side about 12 inches to 10 o'clock position.
  • Keeping legs still, crunch and lower.
  • Maintaining knee bend, tap left foot to floor, then raise it again to complete 1 rep.
  • Do 15 reps. Switch sides; repeat.

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The Best Butt Toners

These butt exercises target butt, hips, quads -- plus tone obliques and hamstrings.

Perfect Your Form
Master the squat and you'll breeze through these moves! Stand with legs hip-width apart, feet parallel. (Starting foot positions vary where noted.) Bend knees, keeping them aligned over ankles, lowering butt until thighs are parallel to floor. Allow torso to lean forward for counterbalance. Press into heels and straighten legs to return to start.

Make It Easier
Sink down so that knees are slightly bent but thighs are not parallel to floor.

Turn Up the Burn
Between reps, press up twice as fast as you usually do.

Butt-Toning Exercise: Sumo Twist

  • Stand with legs more than shoulder-width apart, toes turned out slightly.
  • Press knuckles of fists together in front of chest, elbows out to sides at shoulder height.
  • Squat, then return to standing and immediately rotate torso to right, lifting right knee toward left elbow.
  • Return to start. Do 15 reps. Switch sides; repeat.

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Butt-Toning Exercise: Side Hinge

  • Stand with legs more than shoulder-width apart, toes turned out slightly.
  • Place hands behind head, elbows out to sides.
  • Squat; return to standing as you lift left knee toward left elbow.
  • Switch sides; repeat. Do 15 reps on each side.

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Butt-Toning Exercise: 360-Degree Kick

  • Squat, hands in fists near chest.
  • Rise halfway into a semi-squat and lift right knee toward chest.
  • Extend right leg to kick forward, foot flexed.
  • Without touching foot to floor, bend knee toward chest again.
  • Kick to right side. Return knee to chest.
  • Kick straight back to complete 1 rep.
  • Do 10 reps. Switch sides; repeat.

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Upper-Body Exercises

These upper-body exercises target abs, obliques, back, shoulders, arms -- and they work your hamstrings.

Perfect Your Form
Get into full push-up pose. Start on hands and knees, hands under shoulders. Extend legs back, making a straight line from heels to head.

Make It Easier
Keep knees on floor in modified push-up position.

Turn Up the Burn
Add a leg lift at the end of each rep.

Upper-Body Exercise: Double Cross

  • From full push-up, place feet wide to start.
  • Lift right leg, cross it over left leg, and tap right toes on floor. Return to start.
  • Lift left leg, cross it over right leg, and tap left toes.
  • Return to start to complete 1 rep. Do 8 reps.

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Upper-Body Exercise: Plank Twist

  • From full push-up, lift right arm straight up, twisting torso to open to side but keeping feet in place. (Beginners can place feet wider for better balance.)
  • Look up at hand. Hold for 2 counts.
  • Return to start, switch arms, and repeat to complete 1 rep. Do 8 reps.

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Upper-Body Exercise: X Reach

  • From full push-up, lift left arm diagonally out to left at shoulder height. Hold for 2 counts; lower.
  • Lift right leg diagonally out to right at hip height. Hold for 2 counts; lower.
  • Repeat with right arm, then left leg to complete rep. Do 8 reps.

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Fat-Melting Cardio

We've crunched the numbers on your fave cardio to show you how to hit what experts call the weight-loss zone: 300 calories burned. Do three sessions a week (stick with one go-to, mix it up, or pick any other fun activity not listed). You'll not only downsize body fat but also supersize your energy!

Aim for These Shed-Weight Sweet Spots

Moderate intensity minutes*
Snowshoeing 35
Elliptical trainer 40
Stationary biking 40
Aerobics 43
Hiking on flat trails 47
Run/walk workout 47
Playing with kids/pets 70
Walking (3.5 mph) 74

Faster Burn minutes*
Cross-country skiing 31
Stairclimber 31
Spinning, moderate 27
Kickboxing 28
Hiking up hills 40
Jogging 10-minute mile 28
Playing touch football 35
Backpacking 40

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How the Plan Worked for Our Testers

"I dropped a dress size."
"I went from a size 6 to a pre-baby size 4! The plan is totally doable if you're a mom -- I did the moves as my 1-year-old, Johanna, 'exercised' on her mat."
-- Hallie Levine Sklar, 35, Stamford, Connecticut

"I lost 10 pounds."
"I travel for work a lot, which can make weight loss tough. But having my weekly exercise sessions and meals mapped out helped me stay on track."
-- Simmone Chaddan, 26, New York, New York

"I trimmed six inches."
"My tape measure was extra motivation: I lost two inches from my waist and hips and one from each thigh!"
-- Marijani Rakiep, 43, Hempstead, New York

Originally published in FITNESS magazine, February 2009.

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What do you think? Review this slideshow!

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jilljones26610 wrote:

What really helped me to lose weight was a program I stumbled upon through: http://loseweightfastandeasy.info Can really recommend it!

8/5/2014 08:04:56 AM Report Abuse
angela_bailey21 wrote:

I am at a plateau with my weight for the last year now. I'm 5ft 9" and weighs 210 lbs. I need someone to motivate me so that I can be consistent with my exercise. I'm a healthy eater... only vegetables and seafood.

12/21/2010 09:13:31 PM Report Abuse
jllnelson13 wrote:

is there any way to print all slides instead of just one at a time?

11/30/2010 05:32:22 PM Report Abuse
ollinyxol wrote:

i'm trying to begin, feeling very frustrated with these black boxes. can't view the video workouts. help.

11/21/2010 03:09:18 PM Report Abuse
Newbob wrote:

I'd love just a plain old simple plan that said: Monday: do this, eat this, Tuesday: do this, eat this.....etc for the entire week. Makes it really simple!

10/13/2010 04:56:05 PM Report Abuse
mbchutchinson wrote:

I agree with Trisha 136. Also, as I said in a separate comment, I would really like a page where I could list my exercise (type & time)and it would calculate how much energy I used. This would allow me to use my own hybrid routine.

9/7/2010 04:26:55 PM Report Abuse
supermanbetch wrote:

i really hope i can lose 10-15 pounds in the next month or so because i am moving to a house near the beach soon hopefully and i want to look hot in a bikini :)

8/7/2010 06:11:49 AM Report Abuse
behindthesegre1 wrote:

after having 2 c-section's 13mnths apart I am having a hard time loosing the weight.. especially the stomach area... any advice will b appreciated!

7/21/2010 04:43:06 PM Report Abuse
ragnhildur.bjarnadottir wrote:

īlike

7/8/2010 12:00:27 PM Report Abuse
michelle_campbe wrote:

I am trying to lose 10-15 pounds before I go to the beach at the end of July! I am 5'4 and weigh between 138 and 140 right now.. Any tips?? =]

6/16/2010 03:04:04 PM Report Abuse
rspears2285774 wrote:

I am trying to lose 20lbs. I have a very hard time at work with eating random food. I know what I need to do but can't stay motivated.

6/7/2010 09:57:34 AM Report Abuse
dlivingston7170 wrote:

I need to lose weight for health reasons...I never realized the power genetics has on us. I am between 25-30lbs overweight and am about to be 40. I do tend to be lazy, but am going to try and change that...started today with 15 pushups and crunches...and am planning to walk a mile today...:)

5/20/2010 08:56:54 AM Report Abuse
goldenear007 wrote:

I Started the day with various stretches and then proceeded to do crunches on the floor and on the ball. Rode my bike around the neighborhood for about 40 minutes.

5/10/2010 01:19:06 PM Report Abuse
tink57 wrote:

My goal is to get back into shape to feel better and be healthier. I want to see my grandkids grow up & hold their babies!

5/1/2010 04:51:32 AM Report Abuse
Maddy wrote:

This is going to be great with a lot of prayer and sweat I'm sure I'll be ready for cheer tryouts.

4/19/2010 10:59:51 AM Report Abuse
mekedias wrote:

i hope this work:)

4/6/2010 04:28:52 PM Report Abuse
mracek.laura wrote:

I here you kelly I hearing excuses also. I am needing help as I do not eat alot and the scale keeps showing the same no matter how much I work out. I go on the treadmill for 3 miles a day and scale is not moving. I am hearing the excuses why go on when nothing changes.

3/29/2010 01:13:33 PM Report Abuse
rockbabe wrote:

I like the workout its great thanks for the help>! im try to look good for prom so im doing all I can!

1/10/2010 05:01:41 PM Report Abuse
jyi352 wrote:

is there a way to print all of the excersises on one page??

1/7/2010 04:49:14 PM Report Abuse
wrvanz wrote:

day 1. Dances and did abs workout with TV show:)I'm committed!

1/5/2010 08:41:21 PM Report Abuse
kelseyann11 wrote:

All I'm hearing is excuses...

1/4/2010 03:51:32 PM Report Abuse
ARMYMOM46 wrote:

I can do this

1/4/2010 08:47:49 AM Report Abuse
emilyjane1951 wrote:

because of my fibro I'm not able to do a lot of strengh training. I was able to lose 10 pounds doing the weight watchers diet. But since then I have been laid off of work and I gained all of it back.

11/6/2009 06:09:11 PM Report Abuse
marie13ny wrote:

need a diet. I have stomach porblems and limited on eating raw veggies

11/1/2009 07:54:22 AM Report Abuse

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