30 day summer body diet

30-Day Summer Body Diet Challenge

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Today, we will show you how you can kick-start your new training program, and get your body ready for that summer holiday with this 30 day summer body diet.

NOTE: This does not replace your new healthy eating lifestyle, it is simply a way to get you started and ready for the summer.

As with all our advice, there are two parts to any healthy eating plan:

Fitness and Nutrition.

This will only work with 100% commitment on both parts.

It will not be easy, but then nothing worth having is.

With this program there are no rest days, no cheat meals, just complete focus.


So let’s start with the nutrition, or in this case, removing the fatty, sugary food and drink from your diet.

For the next 30 days, we will stick to the following:- we will not consume ANY of the following items;

  • No Chips/Fries or Crisps
  • No Burgers or Hot Dogs
  • No Ice Cream
  • No Takeaways
  • No Chocolate
  • No Sweets/Candy
  • No White Bread
  • No Cakes or Donuts
  • No Fizzy Drinks or Juice
  • No Alcohol
Summer body diet


Now for the fitness part, we want to get straight into it with high-intensity, full effort workout, which we will do every day.

The aim is to do 20 minutes of High-Intensity Interval Training (HIIT), or full effort cardio to get your heart-rate up, get your body moving with little to no rest between sets.

The best thing about this session is that it can be done anywhere you have some space; at home, in the garden, at your friend’s house, in the gym, in the office, anywhere!

And, as it’s a short workout you can do it in the morning before work, during your lunch-break, even in the evening while you’re watching TV, but there are no excuses!

I’m going to give you a couple of options –

  1. Download a 7-minute workout app to your smartphone or tablet, or use a YouTube video
  2. Follow our workout below.

If you download an app, choose the cardio workout and do it 3 times over. You can choose to have a 30-second break in between if you need it. Or you could do three different 7-minute workouts back-to-back.

If you use a YouTube video, either do the same as above, or find a 20-minute HIIT workout that you can do at home, with no equipment required.

20 Minute HIIT Workout:

  1. 1-min Jogging on the Spot
  2. 50 Jumping Jacks
  3. 20 Push-Ups
  4. 20 Burpees
  5. 20 Crunches
  6. 30 Squats
  7. 1-min High Knees
  8. 50 Jumping Jacks
  9. 20 Push-Ups
  10. 20 Burpees
  11. 20 Crunches
  12. 30 Squats
  13. 1-min Jogging on the Spot

This should take you about 20 minutes. If you do it slightly quicker, keep going until the full time is up. If it takes a bit longer, get to the end and try to better your time the next day.

30-Day Summer Body Diet Challenge 1

Summer Body Diet Challenge - Final Thoughts

Every day, remind yourself why you are doing this, what you are hoping to achieve.

Take a selfie, full body in the morning of day 1, day 10, day 20 and the last day 30. Then weigh yourself.

Try to do this at the same time of day, after going to the loo but before you eat or drink anything.

If you follow the plan properly you should see a great change after 30 days.

If you are doing it to get yourself in better shape for a holiday, get into the idea that this is a start to your healthy lifestyle, not a quick diet. Enjoy your holiday, but try not to undo all the amazing work you’ve done. Maybe visit a gym while you’re away, go for the occasional jog on the beach, take some resistance bands for a hotel room workout, use your 7-minute workout app in the mornings and keep the momentum up when you come back.

Start tomorrow, don’t wait until Monday.

Let us know how you get on in the comments.

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30-Day Summer Body Diet Challenge 2

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