30 Day Rapid Fat Loss Challenge Sample Home Workout Plan

NOTE: Just over 48 hours to go ’till registration for the 30 Day Rapid Fat Loss Challenge closes … click HERE to sign up now.

Boy oh boy, this is shaping up to be the best 30 Day Rapid Fat Loss Challenge yet!!

Couple of days ago, I sent you a sample meal plan from the challenge, to give you an idea of just how EASY we’re going to make it for you to lose fat as fast as humanly possible.

Today, I wanted to share with you a sample workout from our master rapid fat loss manual.

During the challenge, we want you to be working out most every day. But don’t worry – we’re going to make this easy for you as well, because if you’re not training at the FVT studio, we’ve got a great at home workout plan for you to follow.

This rapid fat loss home workout plan is designed to be done w/ little or no equipment, and in about 20-30 mins. So you’ll have NO excuse to miss a workout!!

Let’s get right to it –

NOTE: This workout is literally a sample from the master rapid fat loss manual … so keep that in mind as you read through the notes if something doesn’t make sense 🙂


30 Day Rapid Fat Loss Challenge – Sample Home Workout Plan

Resistance Workout

1. Begin By Stretching Tight Muscle Groups

Pick three stretches from the Flexibility and Mobility section
that target tight muscle groups for you; spend about five
minutes stretching.

2. Core

A. Bird Dogs – two sets, 10 reps each side
B. Planks – two sets, from knees or toes, 30 second holds

3. Resistance Training

(The following pairs of exercises are to be done as circuits: do A1, go immediately to A2 without resting, rest for about 30 seconds, and repeat. Repeat this
pattern for all three pairs.)

A1. Squat – three sets, 12-20 reps
A2. Pull-Up or Beginner Pull-Up – three sets, 10-15 reps (sub wall stick ups if no equipment)

B1. Push-up or variation – three sets, 10-20 reps
B2. Deadlift – three sets, 10-20 reps (sub squat jumps if no equipment)

C1. Military Press – three sets, 10-15 reps (sub plank holds if no equipment)
C2. Lunge – three sets, 10-15 reps

3.5 BONUS “finisher”

10×10 30-30 SPRINT/recovery to finish (run, bike – your choice)

4. Stretch for Cool-Down (optional)

Pick some or all stretches from the Flexibility and Mobility


Whew! That one looks easy on paper, but give it a go – I think you’ll find it quite challenging.

And – if you’re thinking about signing up for the challenge, make sure to do it soon, HERE.

Thanks, train hard, and talk soon –



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