Each workout contains three interval circuits of 3 minutes of strength, 2 minutes of cardio, and 1 minute of abs. The 30 Day Shred program is claimed to help you lose up to 20 pounds (9 kg) in a month. The two main factors responsible for weight loss are calorie intake and physical activity ( 2). People starting out with more body fat will likely see more weight loss over the course of the program ( 3). The initial weight loss may be related to reduced carb stores and mild fluid loss ( 4). Though the program may provide enough physical activity to promote mild weight loss, 20 pounds (9 kg) is an unrealistic expectation for most people. 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). How many calories does it burn?Ī major influencer of weight loss is the number of overall calories burned ( 2). 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. This equals about 2.5 pounds (1.1 kg) lost per month from exercise alone ( 6). How much weight you lose also depends on your calorie intake and overall physical activity aside from the 30 Day Shred workouts. The 30 Day Shred program claims that participants can lose up to 20 pounds (9 kg) in 1 month.
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. Resistance training, such as the strength portion of the 30 Day Shred, can help increase muscle mass. Gaining muscle is associated with a boost in metabolism, decrease in injury risk, and prevention of muscle loss that commonly occurs with aging ( 7).Īdditionally, resistance training is linked to other benefits, including improved bone density, blood sugar control, and resting blood pressure ( 8). Therefore, following a program like the 30 Day Shred can support healthy aging.
Improved heart healthĬardio and aerobic exercises that are part of the 30 Day Shred may benefit heart health.Īerobic exercise has been shown to offer many health benefits, including reducing LDL (bad) cholesterol and blood pressure, as well as promoting a healthy body weight ( 9). In line with recommendations of the American Heart Association, you should do 150 minutes of moderate-intensity or 75 minutes of vigorous aerobic activity weekly. This equates to 30 minutes, 5 days per week ( 10). The 30 Day Shred can help you meet these recommendations to promote overall health. While weight loss is the major focus of the 30 Day Shred, it may offer other benefits, such as improved blood sugar control, LDL (bad) cholesterol levels, and blood pressure.
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