30-Day Muffin Top Challenge

Shed that muffin top in just weeks.

Muffin tops go all the way around our midsections, and overshadow our waistlines. In order to tone and trim the entire abdominal area, it’s important to perform exercises that target all angles. Our 30-Day Muffin Top Challenge is designed to hit the obliques and ab muscles.

This challenge has 4 workout components to help transform your abs. It includes a fast paced tabata series to burn fat, a full target ab workout, and a plank and yoga series to tighten and strengthen the core muscle. In 30 days, you’ll burn excess fat and reveal more toned abs.

NOTE: Be sure to drink plenty of water and eat clean for the duration of this challenge.

Equipment Needed: yoga mat or soft surface, interval timer (Gymboss is a free app download).

What to Do: For the next 30 days, perform the challenge as follows:
Day 1 – Tabata
Day 2 – Rest
Day 3 – Abs
Day 4 – Rest
Day 5 – Plank Series
Day 6 – Rest
Day 7 – HardCORE Yoga

Repeat in the same order as above for the remainder of the 30 days.

You decide when to start, just be sure to rest on non-workout days.

Healthy eating is another key addition to getting amazing abs. Review our Top 25 Flat Belly Foods to get some key ingredients.

Workouts:

Tabata– 4 minute Tabata Routine. Perform each exercise for 20 seconds and rest 10 seconds after each one. Complete 2 rounds.

1. Plank Knee Sweep
2. Jack Knife
3. Mountain Climbers
4. Bicycles(slow first round)

Abs – Perform each exercise for 60 seconds, rest 15 seconds after each one. Complete 2 rounds.

1. Crunches
2. Leg Lifts
3. Russian Twist
4. Elbow Knee to Crunch
5. Flutter Kicks

Plank Series– Hold each plank for 30 seconds, rest 15 seconds and jump into the next plank. Complete 2 rounds.

1. Low Plank
2. Side Plank L/R
3. Plank Hip Dips
4. Rocking Plank

HardCORE Yoga– Hold each pose for 30 seconds, rest 10 seconds then transition into the next pose. Complete 2 rounds.

1. Boat Pose
2. Bridge Pose
3. Locust Pose
4. Camel Pose

INSTRUCTIONAL VIDEOS:

Plank Knee Sweep

Jack Knife

Mountain Climbers

Bicycles

Crunches

Leg Lifts

Russian Twist

Elbow Knee to Crunch

Flutter Kicks

Low Plank

Side Plank

Plank Hip Dips

Rocking Plank

Boat Pose

Bridge Pose

Locust Pose

Camel Pose

Once you’ve finished the challenge, try our 6 Weeks Flat Abs Program to continue transforming your abs.

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

This post may include affiliate links.

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SkinnyMs.

The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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20 Comments

  1. The tabata makes no sense. It says repeat twice for 4 minutes but 20 sec on 10 sec off twice would only be 2 minutes…

    1. heyyou, It actually was right the first time. It’s:

      20+10=30 sec
      20+10= 1 minute
      20+10= 1:30
      20+10= 2 minutes

      Repeat twice = 4

  2. So it means that i should perform all the exercises 4 days and on the fifth perform only 1 (depending which week is it)?

  3. I guess I'm just a little confused on what to do on what day. Is there any way you can make a calendar outlining what to do day 1, then day 2, etc?

  4. Do you increase the tabata workout as well every week?? And the plank you only do 1 round? Do the rounds increase for the plank? Am I correct that you only do one of the 4 workouts per day with a rest day in between?

  5. Want to confirm I am getting it right after reading it. Every alternate day I am performing one workout only. Example Sunday Tabata, Tuesday Workout Thursday Plank series and so on. Please confirm

  6. Hi, please can you just be confirm the below as I am super keen to give this a go! You do workout one only on Monday, workout two only on Tuesday, workout three only on Wednesday, workout four only Thursday, workout one only on Friday and Saturday and Sunday off. Thanks in advance for your help X

  7. I started this workout, but the regime is still unclear. Alex asked if you complete “one only on Monday, workout two only on Tuesday, workout three only on Wednesday, workout four only Thursday, workout one only on Friday and Saturday and Sunday off.” Another person asked, “Should I perform all the exercises 4 days and on the fifth perform only 1 (depending which week is it)?” You answered that both posts were correct, and they are two very different routines. Which is correct? The “new” link does not verify either.

  8. I have read the previous posts and am very confused about what to do on what days. I read it as
    work out one day and rest the next. I am anxious to start the 30 day challenge bur want to get what I
    need to do right. Thanks for your help.

    1. The challenge consists of a series of workouts, with each one followed by a day of rest (with the exception of Day 7, which will be followed by Day 1). For example, on the first day, you will follow the instructions for the Tabata workout, and will rest on the second day. On the third day, you will follow the instructions for the Abs workout, will rest on the fourth day, and so on…

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