30 day fat-burning home workout challenge

Your fat burning, calorie torching, full body, 30-day home-workout challenge is here with celebrity PT Svava Sigbertsdottir aka The Viking Method. Are you ready? Let’s do this

You asked, we’ve delivered.

Welcome to our 30-day fat-burning home workout challenge.

For workout videos that will help you burn some serious fat, torch the calories and target your whole body in just ten minutes, look no further.

Celebrity personal trainer Svava Sigbertsdottir, creator of The Viking Method is about to take us all on a 30 day workout challenge journey that has been created with you and your busy lives in mind.

For the next 30 days Svava will be guiding us through challenging moves that burn the fat and strengthen the core, think burpees, squats, walking planks, bunny hops, kicks and core rotation.

Head Viking Svava is the perfect person to take you on this challenge with her no-nonsense approach to fitness that delivers the results you are looking for in the simplest way possible. Plus, Svava is a big fan of home workouts herself, take a look at her Instagram @thevikingmethod

Oh and she’s helped sculpt the bodies of Nicole Scherzinger and Amanda Holden – so she’s one to listen to.

With simple to follow exercises and minimal to no equipment, all 30 of these 10-minute workouts are suitable to perform at home or in the gym.

Are you as excited to get started as we are? What are you waiting for – set that ten minute timer and get ready to sweat.

Challenge Day One

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Side squats
Move #2 Walk outs
Move #3 Alternating squat and lunge
Move #4 Jumping squats
Move #5 Plank hold with reach forward

Repeat once more.

Challenge Day Two

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Lateral squat jumps
Move #2 Side walk high planks
Move #3 Lunges side to side of tea towel (left leg)
Move #4 Lunges alternative leg
Move #5 Plank tea towel slides

Repeat once more. You got this.

Challenge Day Three

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Squat to shoulder press
Move #2 Walking plank / half burpee
Move #3 Water bottle rotation and balancing on one leg
Move #4 Reverse lunge into squat
Move #5 Russian twist

Repeat once more.

Challenge Day Four

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 One legged squat holding water bottles
Move #2 Alternative leg
Move #3 Walking plank shifter
Move #4 Reverse lunge with lateral stretch holding water bottles
Move #5 Plank side step outs

Repeat once more. You can do it.

Challenge Day Five

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Side to side shuffles
Move #2 High kicks on one side
Move #3 Kneeling tricep extension with water bottles
Move #4 High kicks on alternative side
Move #5 High plank twist

Repeat once more.

Challenge Day Six

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Side step to wide squat with overhead press
Move #2 Burpee to standing
Move #3 One leg balancing lateral arm raises with water bottles
Move #4 Jumping lunges
Move #5 Walk out planks with shoulder taps

Repeat once more.

Challenge Day Seven

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Squat jumps forward and back with chair
Move #2 Tricep dips with chair
Move #3 Elevated split squat with chair
Move #4 Elevated split squat with chair other leg
Move #5 Walk-out elevated plank

Repeat.

Challenge Day Eight

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Step, twist and punch with water bottles
Move #2 One leg split lunge to knee raise
Move #3 One step moving plank side to side
Move #4 Alternate leg split lunge to knee raise
Move #5 Plank with tricep extension with a water bottle (use other arm in the second round)

Repeat.

Challenge Day Nine

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Reverse lunge with overhead lift using water bottles
Move #2 Kneeling alternating shoulder press with water bottles
Move #3 Jumping feet taps into a squat
Move #4 Alternating split leg plank stretch
Move #5 Plank knee to elbows

Repeat again.

Challenge Day Ten

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Squat to kneeling back to squat
Move #2 Walk out plank with press up
Move #3 One legged squat to high kick
Move #4 Alternate leg
Move #5 Plank with lateral side step outs

Repeat once more.

Challenge Day 11

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Squat with water bottle swings overhead
Move #2 Lunge with water bottle row
Move #3 Downward dog into plank with knee to opposite elbow
Move #4 Squat to wide squat pulses
Move #5 Burpee

Repeat.

Challenge Day 12

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Squat into shoulder press with water bottles
Move #2 Plank shifter with lateral step outs
Move #3 Bicep curl to shoulder press with water bottles and balancing on one leg
Move #4 Static lunge with trailing leg lifts
Move #5 Static lunge with trailing leg lifts alternate side

And one more time.

Challenge Day 13

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Lunge with one legged circles around chair
Move #2 Alternate sides
Move #3 One legged sit downs on to chair
Move #4 Tricep dips using chair
Move #5 Elevated feet on chair plank with toe to for taps

One more time.

Challenge Day 14

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Reverse lunge with tricep extension
Move #2 Squat to reverse lunge to jump squat
Move #3 Downward dog walk out to plank with arm raises
Move #4 Squat into twist and punches with water bottles
Move #5 Russian twists with water bottles

Repeat.

Challenge Day 15

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Lateral lunge, return to centre balancing on one leg to shoulder press with water bottles
Move #2 Alternate side
Move #3 One leg walking plank
Move #4 Lateral squat to overhead press with water bottles
Move #5 One leg walking plank alternate side

Repeat once more.

Challenge Day 16

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The Workout:

10 minutes, five moves, two sets.

Challenge Day 17

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Reverse lunge with single arm water bottle overhead press into squat
Move #2 Straight arm front raises to lateral arm raises with water bottles
Move #3 Burpee into forward jump to reverse jump
Move #4 Squat shoulder press with twist
Move #5 Split lunge plank

One more time.

Challenge Day 18

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Squat with pulse and jump
Move #2 Kneeling into squat into lunge
Move #3 Plank with straight arm raises into downwards dog for ankle taps
Move #4 Skaters
Move #5 Plank with arm extension and alternate leg to elbow

Repeat one more time.

Challenge Day 19

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Wide squat into curtsy
Move #2 Plank with feet and arm open jump and return
Move #3 Side to side shuffles with jump and feet clap
Move #4 Plank with walking feet
Move #5 Lying down straight leg raises

Repeat.

Challenge Day 20

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Lunge with overhead water bottle side stretch
Move #2 One legged jumps with high knee
Move #3 Kneeling tricep extensions
Move #4 One legged jumps with high knee – alternate leg
Move #5 Plank into side plank with leg and arm raise

Repeat once more.

Challenge Day 21

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Side jump into walk in and out plank
Move #2 Squat with extended arms in shoulder press
Move #3 Side jump into burpee
Move #4 Squat into knee raise and torso twist
Move #5 Lean back kneeling with circular rotations with water bottle

And repeat once more.

Challenge Day 22

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Two split lunge jumps then leg around the chair
Move #2 Two split lunge jumps then leg around the chair alternate side
Move #3 Squat jumps with chair
Move #4 One legged squat to chair
Move #5 High plank walk in and out with knee out to elbow

Repeat again.

Challenge Day 23

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Wide squat into a lunge
Move #2 Water bottles to floor to tricep extension on one leg
Move #3 Plank with 2 shoulder taps with jump into squat
Move #4 Bottles to floor to tricep extension on one leg
Move #5 Plank tricep extensions 20 seconds each arm

Repeat again.

Challenge Day 24

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Alternating shoulder press with water bottles
Move #2 Squat jump into lunge with single arm snatch with water bottles
Move #3 Back fly with water bottles
Move #4 Squat jump into lunge with single arm snatch with water bottles – other arm
Move #5 Lying down straight leg circles

Repeat one more time.

Challenge Day 25

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Side step to squat
Move #2 Jumping kick
Move #3 Lateral lunge with aide stretch
Move #4 Jumping kick alternate leg
Move #5 Plank elbow to straight arm to elbow to jump out with wide feet and back in

Repeat.

Challenge Day 26

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Wide squat, water bottle to floor with jump to overhead press
Move #2 Plank side step to press up to side step to press up, back in with bent legged downward dog
Move #3 Jump lunge with straight arm overhead raise to jump lunge
Move #4 Bent knee plank with single leg stretch either side
Move #5 Side plank with water bottles raise

And repeat.

Challenge Day 27

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Squat to overhead press with water bottles
Move #2 Burpees
Move #3 Kneeling to squat to jump forwards, jump backwards and back to kneeling
Move #4 Lunge with side steps on front foot
Move #5 Plank with towel moving underneath chest

And repeat.

Challenge Day 28

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Reverse lunge with bicep curls with water bottles
Move #2 One legged side jump into walk out plank
Move #3 Squat pulses
Move #4 One legged side jump into walk out plank – alternate leg
Move #5 Squat jump with feet tap in air

Repeat one more time.

Challenge Day 29

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Reverse lunge with bicep curls with water bottles
Move #2 One legged side jump into walk out plank
Move #3 Squat pulses
Move #4 One legged side jump into walk out plank – alternate leg
Move #5 Squat jump with feet tap in air

Repeat.

Challenge Day 30

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The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

Move #1 Squat with twist and punch overhead holding water bottles
Move #2 Balancing on one leg, jump, kick and switch balancing leg
Move #3 Downward dog with knee to elbow
Move #4 Squat with twist and punch to the side
Move #5 Burpee with donkey kick

Repeat once more.

Svava’s book The Viking Method is available buy now on Amazon.

Plus, Svava and her mother have created and launched their new Mobility Cards after discovering that there is a group of people who are not being taken care of – the over 60s.

The older you get, the more important it is that you exercise your body. Exercise can be daunting, especially as we mature. You might have more aches and pains or lack confidence in your body and strength.

If this is the case the new Mobility Cards £14.99 are a secret weapon – simple, need no equipment or gadgets and can be followed anywhere, by anyone. A complete, scientifically-designed, age-appropriate plan to help you take care of your physical health from top to toe. Functionality, strength, balance, co-ordination, flexibility.

For more information head over to themobilitycards.co.uk