Jillian Michaels 30-Day Fitness Plan

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Jillian Michaels 30-Day Fitness Plan - JEFIT

Jillian Michaels 30-Day Fitness Plan

AUTOPLAY

Cutting

Intermediate

Body

Plan Details

The Jillian Michaels 30-Day Fitness Plan routine by PatriciaArellano is a 30 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

To follow the workout plans, perform each circuit once before moving on to the cardio. (For an intense challenge, perform each circuit twice.) There is NO rest in between sets within circuits. You get 30 seconds of rest ONLY after a full rotation of each circuit. If you go at the right speed, the workouts should take you around 45 minutes each. I'd suggest rounding it up to an hour by doing 15 minutes of cardio after you're finished with your circuit sets. And don't forget to stretch AFTER your workout --- remember to hit all your major muscle groups used that day.

Routine detail

Day 1

Est. 49 min

26 exercises

Dumbbell Alternating Arnold Press (Stability Ball)

1 Set x 10 Reps

Dumbbell Flys on body ball with Crunches

1 Set x 15 Reps

Bodyweight Squat

1 Set x 50 Reps

Running

1 Set

Plank

1 Set

Push-Up (Close Hand)

1 Set x 5 Reps

Side plank with inner thigh raise

1 Set x 10 Reps

Plank

1 Set

Push-Up (Close Hand)

1 Set x 5 Reps

Side plank with inner thigh raise

1 Set x 10 Reps

Burpies

1 Set x 10 Reps

Sumo Squat

1 Set x 50 Reps

Running

1 Set

Frog Push ups

1 Set x 20 Reps

Squat Thrust

1 Set x 20 Reps

Squat Thrust

1 Set x 1 Rep

W shoulder presses with leg extension

1 Set x 10 Reps

Jump Rope

1 Set

Bench Dip

1 Set x 20 Reps

Cable Tricep Pushdown (Rope)

1 Set x 1 Rep

Static lunge with lateral shoulder raise

1 Set x 10 Reps

Mountain Climber

1 Set x 1 Rep

Boat Pose

1 Set x 10 Reps

Jump Rope

1 Set

Air Bike

1 Set x 50 Reps

Extended Plank

1 Set x 1 Rep

Day 2

Est. 76 min

25 exercises

Cable Lat Pulldown (Wide Grip)

1 Set x 20 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 12 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 6 Reps

Dumbbell Bent-Over Row

1 Set x 15 Reps

Bodyweight Lunge

1 Set x 25 Reps

Running

1 Set

low dumbbell row

1 Set x 15 Reps

Dumbbell Hamstring Curl

1 Set x 15 Reps

Bodyweight Step-Up

1 Set x 20 Reps

Running

1 Set

crab walk

1 Set x 10 Reps

reverse plank

1 Set x 5 Reps

crab walk

1 Set x 10 Reps

reverse plank

1 Set x 5 Reps

Superman

19 Sets

Superman

1 Set

Reverse Crunch

1 Set x 25 Reps

Mountain Climber

1 Set x 1 Rep

pendulum lunge with hammer curl

1 Set x 10 Reps

Dumbbell Hammer Curl

1 Set x 99 Reps

static lunge with reverse cable fly

1 Set x 10 Reps

Running

1 Set

one-leg pelvic thrusts

1 Set x 15 Reps

Toe Touches

1 Set x 25 Reps

Mountain Climber

1 Set x 1 Rep

Day 3

Est. 0 min

0 exercises

This day is empty

Day 4

Est. 55 min

25 exercises

Dumbbell Alternating Shoulder Press (Stability Ball)

1 Set x 10 Reps

Dumbbell Flys on body ball with Crunches

1 Set x 15 Reps

Bodyweight Squat

1 Set x 50 Reps

Running

1 Set

Plank

1 Set

Push-Up (Close Hand)

1 Set x 5 Reps

Side plank with inner thigh raise

1 Set x 10 Reps

Plank

1 Set

Push-Up (Close Hand)

1 Set x 5 Reps

Side plank with inner thigh raise

1 Set x 10 Reps

Plank

1 Set

Burpies

1 Set x 10 Reps

Sumo Squat

1 Set x 50 Reps

Running

1 Set

Frog Push ups

1 Set x 20 Reps

Squat Thrust

1 Set x 20 Reps

W shoulder presses with leg extension

1 Set x 10 Reps

Jump Rope

1 Set

Single-Leg Bench Dip

1 Set x 20 Reps

Cable Tricep Pushdown (Rope)

1 Set x 99 Reps

Static lunge with lateral shoulder raise

1 Set x 10 Reps

Mountain Climber

1 Set x 1 Rep

Jump Rope

1 Set

Air Bike

1 Set x 50 Reps

Extended Plank

1 Set x 1 Rep

Day 5

Est. 79 min

25 exercises

Cable Lat Pulldown (Wide Grip)

1 Set x 20 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 12 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 6 Reps

Dumbbell Bent-Over Row

1 Set x 15 Reps

Bodyweight Lunge

1 Set x 50 Reps

Running

1 Set

low dumbbell row

1 Set x 15 Reps

Dumbbell Hamstring Curl

1 Set x 15 Reps

Bodyweight Step-Up

1 Set x 20 Reps

Running

1 Set

crab walk

1 Set x 10 Reps

reverse plank

1 Set x 5 Reps

crab walk

1 Set x 10 Reps

reverse plank

1 Set x 5 Reps

Superman

19 Sets

Superman

1 Set

Reverse Crunch

1 Set x 25 Reps

Mountain Climber

1 Set x 1 Rep

pendulum lunge with hammer curl

1 Set x 10 Reps

Dumbbell Hammer Curl

1 Set x 99 Reps

static lunge with reverse cable fly

1 Set x 10 Reps

Running

1 Set

one-leg pelvic thrusts

1 Set x 15 Reps

Toe Touches

1 Set x 25 Reps

Mountain Climber

1 Set x 1 Rep

Day 6

Est. 0 min

0 exercises

This day is empty

Day 7

Est. 0 min

0 exercises

This day is empty

Day 8

Est. 75 min

22 exercises

Scorpion push up

1 Set x 20 Reps

Dumbbell Flys on body ball with Crunches

1 Set x 10 Reps

Machine Leg Extension

1 Set x 20 Reps

Machine Leg Extension

1 Set x 12 Reps

Machine Leg Extension

1 Set x 8 Reps

Jump Squat

1 Set x 99 Reps

Dumbbell Decline Bench Press

1 Set x 20 Reps

Cable Cross-Over

1 Set x 15 Reps

Squat Thrust

1 Set x 20 Reps

Bodyweight Side Lunge

1 Set x 20 Reps

Push-Up (Close Hand)

1 Set x 99 Reps

plank up

1 Set x 99 Reps

Jump Squat

1 Set x 99 Reps

Single-Leg Squat

1 Set x 10 Reps

Jumping Jacks

1 Set x 1 Rep

Barbell Military Press

1 Set x 8 Reps

Dumbbell Wood Chop

1 Set x 15 Reps

Knee Tuck Jump

1 Set x 10 Reps

Static lunge with lateral shoulder raise

1 Set x 10 Reps

Reverse Crunch

1 Set x 5 Reps

Hanging Knee Raise Rotation

1 Set x 10 Reps

Running

5 Sets

Day 9

Est. 48 min

25 exercises

Cable Lat Pulldown (Wide Grip)

1 Set x 3 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 8 Reps

Cable Pulldown (Underhand)

1 Set x 14 Reps

Cable Pulldown (Underhand)

1 Set x 1 Rep

Dumbbell Hamstring Curl

1 Set x 15 Reps

Split Jump

1 Set x 10 Reps

Running

1 Set

Terry Pulls

1 Set x 20 Reps

Terry Pulls

1 Set x 12 Reps

Terry Pulls

1 Set x 6 Reps

Standing Lat pull down

1 Set x 10 Reps

back kick with shoulder press

1 Set x 10 Reps

Running

1 Set

Cable Seated Row

1 Set x 3 Reps

Cable Seated Row

1 Set x 8 Reps

Bodyweight Step-Up

1 Set x 20 Reps

Single-Leg Butt Kick

1 Set x 1 Rep

Dumbbell Incline Curl

1 Set x 10 Reps

pike crunch

1 Set x 25 Reps

Dumbbell Hamstring Curl

1 Set x 10 Reps

Single-Leg Butt Kick

1 Set x 1 Rep

Superman

1 Set

Boat Pose

1 Set x 10 Reps

reverse plank

1 Set x 1 Rep

Jump Rope

1 Set

Day 10

Est. 0 min

0 exercises

This day is empty

Day 11

Est. 75 min

22 exercises

Scorpion push up

1 Set x 20 Reps

Dumbbell Flys on body ball with Crunches

1 Set x 10 Reps

Machine Single-Leg Extension

1 Set x 20 Reps

Machine Leg Extension

1 Set x 12 Reps

Machine Leg Extension

1 Set x 6 Reps

Jump Squat

1 Set x 99 Reps

Dumbbell Decline Bench Press

1 Set x 20 Reps

Cable Cross-Over

1 Set x 15 Reps

Squat Thrust

1 Set x 20 Reps

Bodyweight Side Lunge

1 Set x 10 Reps

Push-Up (Close Hand)

1 Set x 99 Reps

plank up

1 Set x 99 Reps

Jump Squat

1 Set x 99 Reps

Single-Leg Squat

1 Set x 10 Reps

Jumping Jacks

1 Set x 1 Rep

Barbell Shoulder Press

1 Set x 8 Reps

Dumbbell Wood Chop

1 Set x 15 Reps

Knee Tuck Jump

1 Set x 10 Reps

Static lunge with lateral shoulder raise

1 Set x 10 Reps

Reverse Crunch

1 Set x 10 Reps

Hanging Knee Raise Rotation

1 Set x 10 Reps

Running

5 Sets

Day 12

Est. 53 min

25 exercises

Cable Lat Pulldown (Wide Grip)

1 Set x 3 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 8 Reps

Cable Pulldown (Underhand)

1 Set x 99 Reps

Cable Pulldown (Underhand)

1 Set x 1 Rep

Dumbbell Hamstring Curl

1 Set x 15 Reps

Split Jump

1 Set x 10 Reps

Running

1 Set

Terry Pulls

1 Set x 20 Reps

Terry Pulls

1 Set x 12 Reps

Terry Pulls

1 Set x 6 Reps

Standing Lat pull down

1 Set x 10 Reps

back kick with shoulder press

1 Set x 10 Reps

Running

1 Set

Cable Seated Row

1 Set x 3 Reps

Cable Seated Row

1 Set x 8 Reps

Bodyweight Step-Up

1 Set x 20 Reps

Single-Leg Butt Kick

1 Set x 1 Rep

Dumbbell Alternating Incline Curl

1 Set x 10 Reps

pike crunch

1 Set x 25 Reps

Machine Seated Leg Curl

1 Set x 10 Reps

Single-Leg Butt Kick

1 Set x 1 Rep

Superman

1 Set

Boat Pose

1 Set x 10 Reps

reverse plank

1 Set x 1 Rep

Jump Rope

1 Set

Day 13

Est. 0 min

0 exercises

This day is empty

Day 14

Est. 0 min

0 exercises

This day is empty

Day 15

Est. 57 min

21 exercises

Stability Ball Push-Up

1 Set x 10 Reps

Push-Up

1 Set x 99 Reps

Cable Leg Kickback

1 Set x 10 Reps

step plyo

1 Set

Dumbbell One-Arm Press (Stability Ball)

1 Set x 5 Reps

half-crow push up

1 Set x 5 Reps

harpy

1 Set x 20 Reps

Jump Squat

1 Set x 10 Reps

warrior pose with tricep press

2 Sets x 1 Reps

Dip

1 Set x 99 Reps

Hanging Pike

1 Set x 15 Reps

Static lunge with lateral shoulder raise

1 Set x 10 Reps

side step plyo

1 Set

Stability Ball Pike Push-Up

1 Set x 10 Reps

Barbell Squat to Shoulder Press

1 Set x 10 Reps

Dropsy

1 Set x 8 Reps

Jump Rope

1 Set

bench dip with feet on body ball

1 Set x 20 Reps

Scissor Kick

1 Set x 30 Reps

plank twist

1 Set x 20 Reps

Boat Pose

1 Set x 10 Reps

Day 16

Est. 72 min

22 exercises

Cable Lat Pulldown (Wide Grip)

1 Set x 3 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 8 Reps

Machine Lat Pulldown (Reverse Grip)

1 Set x 99 Reps

Machine Lat Pulldown (Reverse Grip)

1 Set x 1 Rep

Dumbbell Stiff-Leg Deadlift

1 Set x 10 Reps

Dumbbell Hamstring Curl

1 Set x 99 Reps

Cable Seated Row

1 Set x 3 Reps

Cable Seated Row

1 Set x 8 Reps

Dumbbell Lateral Raise

1 Set x 10 Reps

Bodyweight Lunge

1 Set x 5 Reps

one-leg pelvic thrusts

1 Set x 20 Reps

Double-Leg Butt Kick

1 Set x 20 Reps

military shoulder press prone on body ball

1 Set x 10 Reps

frog kicks

1 Set x 20 Reps

Single-Leg Butt Kick

1 Set x 60 Reps

crossover lunes with hammer curls

1 Set x 20 Reps

Dumbbell Alternating Bicep Curl

1 Set x 99 Reps

Air Bike

1 Set x 25 Reps

Running

1 Set

Double-Leg Butt Kick

1 Set x 20 Reps

Stability Ball Crunch

1 Set x 20 Reps

Hanging Knee Raise Rotation

1 Set x 15 Reps

Day 17

Est. 0 min

0 exercises

This day is empty

Day 18

Est. 55 min

21 exercises

Stability Ball Push-Up

1 Set x 10 Reps

Push-Up

1 Set x 99 Reps

cable leg extension

1 Set x 10 Reps

step plyo

1 Set

Dumbbell One-Arm French Press (Stability Ball)

1 Set x 5 Reps

half-crow push up

1 Set x 5 Reps

harpy

1 Set x 20 Reps

Jump Squat

1 Set x 10 Reps

warrior pose with tricep press

1 Set x 1 Rep

Dip

1 Set x 99 Reps

Hanging Knee Raise

1 Set x 15 Reps

Static lunge with lateral shoulder raise

1 Set x 10 Reps

side step plyo

1 Set

Stability Ball Pike Push-Up

1 Set x 10 Reps

Barbell Squat to Shoulder Press

1 Set x 10 Reps

Dropsy

1 Set x 8 Reps

Jump Rope

1 Set

bench dip with feet on body ball

1 Set x 20 Reps

Scissor Kick

1 Set x 30 Reps

plank twist

1 Set x 20 Reps

Boat Pose

1 Set x 10 Reps

Day 19

Est. 71 min

22 exercises

Cable Lat Pulldown (Wide Grip)

1 Set x 3 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 8 Reps

Machine Lat Pulldown (Reverse Grip)

1 Set x 99 Reps

Machine Lat Pulldown (Reverse Grip)

1 Set x 1 Rep

Dumbbell Deadlift

1 Set x 10 Reps

Dumbbell Hamstring Curl

1 Set x 99 Reps

Cable Seated Row

1 Set x 3 Reps

Cable Seated Row

1 Set x 8 Reps

Dumbbell Lateral Raise

1 Set x 10 Reps

Bodyweight Lunge

1 Set x 5 Reps

one-leg pelvic thrusts

1 Set x 10 Reps

Double-Leg Butt Kick

1 Set x 20 Reps

military shoulder press prone on body ball

1 Set x 10 Reps

frog kicks

1 Set x 20 Reps

Double-Leg Butt Kick

1 Set x 1 Rep

crossover lunes with hammer curls

1 Set x 20 Reps

Dumbbell Alternating Bicep Curl

1 Set x 99 Reps

Air Bike

1 Set x 25 Reps

Running

1 Set

Double-Leg Butt Kick

1 Set x 20 Reps

Stability Ball Crunch

1 Set x 20 Reps

Hanging Knee Raise Rotation

1 Set x 15 Reps

Day 20

Est. 0 min

0 exercises

This day is empty

Day 21

Est. 55 min

23 exercises

Dumbbell Decline Bench Press

1 Set x 20 Reps

Bodyweight Squat

1 Set x 50 Reps

step plyo

1 Set

Single-Leg Butt Kick

1 Set x 60 Reps

Plyo Push-Up

1 Set x 10 Reps

Dumbbell Flys on body ball with Crunches

1 Set x 15 Reps

Machine Leg Extension

1 Set x 20 Reps

Machine Leg Extension

1 Set x 12 Reps

Machine Leg Extension

1 Set x 6 Reps

Knee Tuck Jump

1 Set x 10 Reps

step plyo

1 Set

Scorpion push up

1 Set x 5 Reps

alternating dumbbell press on body ball with elbow drive

1 Set x 10 Reps

surrender

1 Set x 10 Reps

side step plyo

1 Set

Dip

1 Set x 99 Reps

basic lunge with military press

1 Set x 20 Reps

Burpies

1 Set x 20 Reps

W shoulder presses with leg extension

1 Set x 10 Reps

Cable Shoulder Extension

1 Set x 20 Reps

straight leg squat thrust

1 Set x 1 Rep

chair pose

1 Set

Side plank with inner thigh raise

1 Set x 10 Reps

Day 22

Est. 77 min

20 exercises

Cable Pulldown (Underhand)

1 Set x 99 Reps

Cable Seated Row

1 Set x 99 Reps

Cable Seated Row

1 Set x 1 Rep

Jump Squat

1 Set x 15 Reps

one-leg pelvic thrusts

1 Set x 99 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

squat swing

1 Set x 10 Reps

Split Jump

1 Set x 99 Reps

plank row

1 Set x 5 Reps

Superman

20 Sets

Dumbbell Squat to Bicep Curl

1 Set x 10 Reps

Running

1 Set

Hack Squat

1 Set x 20 Reps

Dumbbell Hamstring Curl

1 Set x 99 Reps

Dumbbell Alternating Hammer Curl

1 Set x 10 Reps

Jump Rope

1 Set

crossover lunes with hammer curls

1 Set x 20 Reps

Stability Ball Crunch

1 Set x 25 Reps

Hanging Knee Raise Rotation

1 Set x 8 Reps

Running

1 Set

Day 23

Est. 0 min

0 exercises

This day is empty

Day 24

Est. 0 min

0 exercises

This day is empty

Day 25

Est. 56 min

23 exercises

Dumbbell Decline Bench Press

1 Set x 20 Reps

Bodyweight Squat

1 Set x 50 Reps

step plyo

1 Set

Single-Leg Butt Kick

1 Set x 1 Rep

Plyo Push-Up

1 Set x 10 Reps

Dumbbell Flys on body ball with Crunches

1 Set x 15 Reps

Machine Leg Extension

1 Set x 20 Reps

Machine Leg Extension

1 Set x 12 Reps

Machine Leg Extension

1 Set x 8 Reps

Knee Tuck Jump

1 Set x 10 Reps

step plyo

1 Set

Scorpion push up

1 Set x 10 Reps

alternating dumbbell press on body ball with elbow drive

1 Set x 10 Reps

surrender

1 Set x 20 Reps

side step plyo

1 Set

Dip

1 Set x 99 Reps

basic lunge with military press

1 Set x 20 Reps

Burpies

1 Set x 20 Reps

W shoulder presses with leg extension

1 Set x 10 Reps

Cable Tricep Pushdown (Rope)

1 Set x 20 Reps

straight leg squat thrust

1 Set x 1 Rep

chair pose

1 Set

Side plank with inner thigh raise

1 Set x 10 Reps

Day 26

Est. 91 min

20 exercises

Cable Pulldown (Underhand)

1 Set x 99 Reps

Cable Seated Row

1 Set x 99 Reps

Cable Seated Row

1 Set x 1 Rep

Jump Squat

1 Set x 15 Reps

one-leg pelvic thrusts

1 Set x 99 Reps

Cable Lat Pulldown (Wide Grip)

1 Set x 20 Reps

squat swing

1 Set x 10 Reps

Split Jump

1 Set x 99 Reps

plank row

1 Set x 5 Reps

Superman

20 Sets

Dumbbell Squat to Bicep Curl

1 Set x 10 Reps

Running

1 Set

Hack Squat

1 Set x 20 Reps

Dumbbell Hamstring Curl

1 Set x 99 Reps

Dumbbell Alternating Hammer Curl

1 Set x 10 Reps

Jump Rope

1 Set

crossover lunes with hammer curls

1 Set x 20 Reps

Stability Ball Crunch

1 Set x 25 Reps

Hanging Knee Raise Rotation

1 Set x 8 Reps

Running

1 Set

Day 27

Est. 0 min

0 exercises

This day is empty

Day 28

Est. 0 min

0 exercises

This day is empty

Day 29

Est. 100 min

28 exercises

Dumbbell Bench Press

1 Set x 15 Reps

Dumbbell Bench Press

1 Set x 8 Reps

Dumbbell Bench Press

1 Set x 6 Reps

Dumbbell Flys on body ball with Crunches

1 Set x 99 Reps

Machine Leg Press

1 Set x 15 Reps

Machine Leg Press

1 Set x 8 Reps

Machine Leg Press

1 Set x 6 Reps

Jump Squat

1 Set x 99 Reps

Jump Rope

1 Set

Stability Ball Narrow Push-Up

1 Set x 10 Reps

Frog Push ups

1 Set x 10 Reps

Bench Dip

1 Set x 99 Reps

Single-Leg Squat

1 Set x 10 Reps

Single-Leg Squat

1 Set x 1 Rep

Machine Leg Extension

1 Set x 99 Reps

Stability Ball Pike Push-Up

1 Set x 10 Reps

Static lunge with lateral shoulder raise

1 Set x 10 Reps

side lunge with anterior shoulder raise

1 Set x 10 Reps

Jump Rope

1 Set

sumo squat with tricep extension

1 Set x 20 Reps

Dumbbell Tricep Kickback

1 Set x 15 Reps

pike crunch

1 Set x 20 Reps

Hanging Knee Raise

1 Set x 15 Reps

chair pose

1 Set

Extended Plank

1 Set x 1 Rep

Side Plank

1 Set x 10 Reps

Mountain Climber

1 Set x 1 Rep

Air Bike

1 Set x 100 Reps

Day 30

Est. 38 min

15 exercises

Standing Lat pull down

1 Set x 8 Reps

Bodyweight Lunge

1 Set x 25 Reps

plank row

1 Set x 10 Reps

Split Jump

1 Set x 20 Reps

swing kick

1 Set x 15 Reps

Cable Seated Row

1 Set x 12 Reps

pendulum lunge with hammer curl

1 Set x 10 Reps

Bodyweight Step-Up

1 Set x 10 Reps

frog kicks

1 Set x 20 Reps

Stability Ball Back Extension

1 Set x 10 Reps

pike crunch

1 Set x 20 Reps

Dumbbell Bent-Over Row

1 Set x 12 Reps

military shoulder press prone on body ball

1 Set x 10 Reps

Dumbbell Concentration Curl

1 Set x 12 Reps

Double-Leg Butt Kick

1 Set x 20 Reps

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Jillian Michaels 30-Day Fitness Plan

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