Does it help you lose weight?

Does it help you lose weight?

The 30 Day Shred is a training program designed by renowned personal trainer Jillian Michaels.

It consists of daily 20-minute high-intensity workouts done for 30 days in a row and is said to help you lose up to 9kg in a month.

This article discusses the pros and cons of 30 Day Shred and examines whether it can help you lose weight.

The 30 Day Shred training videos are available for purchase on various ecommerce sites.

The program also requires you to have two 3 or 5 pound (1.5 or 2.5 kg) dumbbells.

There are three 20-minute total-body workouts designed to progress through three levels.

Each level is done for 10 days and ideally you will reach level 3 at the end of the program (1):

  • Level 1 (Beginner). This level is intended for people who are just starting out, who are very overweight or who have not exercised for more than six months.
  • Level 2 (Medium). These workouts are for people who engage in sports, dance, or other regular exercise two to three times a week.
  • Level 3 (advanced). This level is for those who are very active in sports or consistently train four or more times a week.

The exercises are based on Jillian Michaels’ 3-2-1 interval system, consisting of three minutes of strength exercises, two minutes of cardio and one minute of abdominal exercises.

Each workout begins with a two-minute warm-up, followed by three interval circuits and a two-minute cooldown.

Some specific exercises are:

  • Power: push-ups, two-arm row, chest flying, military press
  • Cardio: high knees, jumping jacks, squat punches, skate jumps
  • Abs: crunches, leg lifts, double crunches, plank twists


The 30 Day Shred consists of three 20-minute workouts of varying intensity. Each workout includes three interval circuits of 3 minutes of strength, 2 minutes of cardio, and 1 minute of abs.

The 30 Day Shred Program is said to help you lose up to 9kg in a month.

The two main factors responsible for weight loss are caloric intake and physical activity (2).

People who start with more body fat are likely to see more weight loss over the course of the program (3).

The initial weight loss may be related to reduced carbohydrate stores and slight fluid loss (4).

While the program can provide enough physical activity to promote mild weight loss, 9kg 20lbs is an unrealistic expectation for most people. In addition, there is no nutritional advice.

For significant weight loss, it is important to stay active throughout the day rather than just during your 20-minute workout (5).

How many calories does it burn?

An important factor for weight loss is the total number of calories burned (2).

In general, a person who weighs about 68 kg and is of average fitness can expect to burn 200-300 calories per workout during the 30 Day Shred. This equates to about 2.5 pounds (1.1 kg) lost per month by exercising 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. This can be unrealistic for most people.

While weight loss is the main focus of the 30 Day Shred, daily exercise can provide additional benefits.

May support muscle growth and healthy aging

Resistance training, such as the strength portion of the 30 Day Shred, can help increase muscle mass.

Gaining muscle mass is associated with an increase in metabolism, a decrease in the risk of injury and the prevention of muscle loss that often occurs with aging (7).

In addition, resistance training has been 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 Health

Cardio and aerobic exercises that are part of the 30 Day Shred can benefit heart health.

Aerobic exercise has been shown to provide many health benefits, including lowering LDL (bad) cholesterol and blood pressure, and promoting a healthy body weight (9).

In accordance with the recommendations of the American Heart Association, you should do 150 minutes of moderate intensity or 75 minutes of vigorous aerobic activity weekly. This corresponds to 30 minutes, 5 days a week (10).

The 30 Day Shred can help you meet these recommendations to promote overall health.


While weight loss is the main focus of the 30 Day Shred, it can provide other benefits, such as better control of blood sugar, LDL (bad) cholesterol levels, and blood pressure.

While the 30 Day Shred can offer several benefits, it also has potential drawbacks.

Lack of nutritional guidance

One of the main drawbacks of 30 Day Shred is the lack of specific dietary guidelines, which play an important role in overall weight loss (2, 11).

While you can create several custom meal plans in the My Fitness by Jillian Michaels app, they charge a monthly fee for full access.

Taking into account your current body weight and goals, the app generates a calorie range for you. Specific meal ideas with nutrition facts are also provided.

Focus on short-term weight loss

Since the 30 Day Shred only lasts a month, the primary goal seems to be short-term weight loss.

While some people may see significant weight reductions during the program, there is a good chance that they will regain this weight once the program is over (12).

To maintain long-term weight loss, it’s important to make small, consistent changes over time rather than trying to lose weight quickly.

Exercises can be too intense for some

The 30 Day Shred includes some moves, such as pushups and jump squats, that can be too intense for some people.

In addition, certain individuals may experience joint pain as a result of jumping exercises.

Still, each workout offers alternate versions of the exercises designed to be a little easier. This can be beneficial for people who feel that the workouts are too intense.

Does not involve general physical activity

While the 30 Day Shred provides 20 minutes of daily physical activity, it is not geared towards being active for the rest of your day.

If you only complete the 20-minute workouts and otherwise remain inactive, your results will be much slower.

In addition to exercise, it is important to stay active throughout the day by moving more and sitting less. This supports a healthy metabolism and optimizes the health benefits (13).


Despite offering health benefits, the 30 Day Shred lacks specific dietary guidelines and focuses on short-term weight loss.

The 30 Day Shred can be a good option if you are just getting into regular exercise or are an active person who wants to try something new.

The program offers a solid training regimen with built-in progressions.

The workouts seem to burn enough calories to promote weight loss — whether you’re losing a significant amount or just trying to get fitter.

Keep in mind that the program should be combined with a nutritious, portion-controlled diet designed to meet your specific calorie needs and goals.


The 30 Day Shred may be a good choice for people who want to learn basic exercises or try something new. The program is likely to provide better results when combined with good nutritional guidance.

The 30 Day Shred Program promises a weight loss of up to 9 kg in a month. This can be unrealistic for most people.

While the 20-minute daily workouts can help with weight loss and heart health, the program lacks nutritional guidelines, can be too intense for some, and focuses on short-term results.

While the 30 Day Shred may promote short-term weight loss, long-term results can be achieved by following a wholesome diet, being mindful of portion sizes, and gradually increasing physical activity over time.

Does it help you lose weight?

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