30 Day Bodyweight Fat Loss Challenge - Lose Up-To 20lbs!

Lose up to 20lbs in 30 days, with only 20-minute bodyweight workouts at home and a proven nutrition guide!
4.8 (3 ratings)
Instead of using a simple lifetime average, Udemy calculates a
course's star rating by considering a number of different factors
such as the number of ratings, the age of ratings, and the
likelihood of fraudulent ratings.
1,066 students enrolled
Take This Course
  • Lectures 44
  • Length 2 hours
  • Skill Level Beginner Level
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
Wishlisted Wishlist

How taking a course works


Find online courses made by experts from around the world.


Take your courses with you and learn anywhere, anytime.


Learn and practice real-world skills and achieve your goals.

About This Course

Published 6/2015 English

Course Description

The 30 Day Fat Furnace is a proven bodyweight workout challenge where you workout 3-5 times a week for only 20 minutes per day to accelerate fat loss & fitness.

If you are between 21 and 50 and are either a beginner or advanced at physical exercise and working out, this course will work for you, and by the end of the challenge help you

  • Drop 10 - 20lbs of unwanted body fat,
  • Increase energy,
  • Increase mobility and you will
  • Get educated you on the healthier ways to eat without a drastic change to your lifestyle or chance of gaining the weight back.
I designed the course to not just show you the movements but to educate you on why you are doing them and the correct way to perform them to help keep you injury free.


This is the best part! All you need is

  • Bottle of water,
  • Towel
  • About 5x5 feet of space
  • Determination
  • Willingness to change

What am I going to get from this course?

  • Over 25 lectures covering both the workouts, nutrition, goals and motivation.
  • Learn to use proper technique to burn fat, build muscle and eat healthy.
  • Get into the best shape of their life!
  • Increase self-esteem about fitness levels and physical appearance.
  • Have fun working out!

What is the target audience?

  • Anybody looking to increase their fitness level, from beginner to advanced athletes.
  • Men and women from the age of 21 - 50
  • This course is meant people who are truly motivated to get into the best shape of their lives.

What are the requirements?

  • Watch and download the nutrition guideline
  • Watch the workout explanation video

What am I going to get from this course?

  • Lose fat while resting
  • Experience new levels of energy all day long
  • Look great naked
  • Know the importance or mobility and injury prevention
  • Feel confident about your appearance again
  • Unleash your hidden self esteem

Who is the target audience?

  • This 30 Day Fat Loss Challenge is for you if you are ready to take control of your body and lifestyle and have the drive and determination to do what it takes to achieve your desired weight in a fast and easy time frame. This challenge is not for you if you are happy with your current weight, energy level and body shape. Or you are not in the right mindset to make a commitment an feel you won't be able to commit to only 3-5, 20 minute, body weight workouts you can complete in the comfort of your own home!

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Get Started!

Get to know your instructor Hari Luker as he welcomes you to the 30 Day Fat Furnace, introduces himself and explains in depth why he created this program for you and the results you can expect by the end.


Mesuring and tracking is one of the most important things about this program other than actually eating clean and working out. Make sure you complete all the steps in this video before you move onto the next section.


You will never be able to out work a bad diet. Hari explains in this video how to use the nutrition guide provided and how you can use it in everyday life to help make cooking easier, affordable and healthy all at the same time without any additional stress.


As you go through the program you will be presented with a few routines and workout structures you may not be used to. In this video, Hari explains each of them so they aren't confusing when you get to them. He will also explain how to attach each workout and strategies on how to get most out of everyone for maximum fat loss!

Section 2: Week 1 Workouts

OK! It's time to get started. In this video Hari will give you a full explanation of both the warm up and the workout for today.

But here's a quick breakdown:

Tuck Jump is 1A and Push up is 1B - You do 10-15 Tuck jumps then 10-15 push ups with no rest between. Once you have finished the push ups. Rest 30 secs then do 10-15 Air Squats then 10-15 Mountain climbers with no rest between. Then rest 30 secs and move on. Once you have finished the Superman movement. Rest 30 seconds and do the whole thing again 3 times.

You will also find a PDF document you can download that will list all the movements for the warm up and each workout for the week along with a reminder of how the workout structure is meant to be performed.


Day 1 Workout
Day 2 Workout Explanation
Day 2 Workout
Day 3 Workout Explanation
Day 3 Workout
Day 4 Workout Explanation
Day 4 Workout
Day 5 Workout Explanation
Day 5 Workout
Section 3: Week 2 Workouts

Congratulations! You made it through the first week. Don't slow down now. This week you will be completing a ladder-style workout.

Start with 10 reps of the 3 bodyweight movements listed below. Once you have done 10 of each you will then do 9 of each, after that you will do 8. You will follow this schedule all the way down to one. So the rep scheme looks like 10,9,8,7,6,5,4,3,2,1.

The goal is to keep moving the whole time without having to rest, apart from taking a quick drink of water if needed. The goal is to pace yourself for an increased cardio and metabolic burn!

Watch the explanation video for more details and the next video will show you how to complete the moves correctly.

Workout 1
Workout 2 Explanation
Workout 2
Workout 3 Explnation
Workout 3
Workout 4 Explanation
Workout 4
Workout 5 Explanation
Workout 5
Section 4: Week 3 Workouts

You are HALF WAY!!!

For week 3 we will be getting used to interval training. Interval training such as this can allow you to see HUGE results and is a great method to test both your cardio, stamina and mental toughness.

Below you will see 4 different movements for each day. These are called 40/20 intervals because you do 40 seconds of work and then rest for 20 seconds. So you will take the first movements and complete 4 rounds of 40/20. After the 4 rounds, without any break other than the 20 secs you will start the 2nd movement, do for 4 rounds of that and so on.

Best part is this is a 16 minute workout and each 40 seconds you need to do as many reps as possible!! Watch the explanation video where I break it down into detail and comment on how to pace yourself.

Workout 1
Workout 2 Explanation
Workout 2
Workout 3 Explanation
Workout 3
Workout 4 Explanation
Workout 4
Workout 5 Explanation
Workout 5
Section 5: Week 4 Workouts

Alright, it's the FINAL week!!

By now you're stronger, fitter and have the mindset to fight any workout...And you're going to need it for this one!

Here we are combining the supersets structure from week one and the ladder structure from week 2 with a 30 sec rest between them. So you start out completing movement 1a and 1b back to back and then wait 30 secs and then complete 2a and 2b. You wait 30 secs and go through the superset 3 times.

Once you have completed that, you wait 30 secs and move straight into the ladder movements. This time you will have just 2 movements and you will only work from reps 10-5. So you will do 10 reps of move one, 10 reps of move 2 and then do 9 of each, 8 of each all the way to just 5.

NOTE: If you have energy in the tank once you get to 5 and just want to keep going DO IT! Take the ladder sets all the way down to 1. Good for you!
Workout 1
Workout 2 Explanantion
Workout 2
Workout 3 Explanation
Workout 3
Workout 4 Explanation
Workout 4
Workout 5 Explanation
Workout 5

Students Who Viewed This Course Also Viewed

  • Loading
  • Loading
  • Loading

Instructor Biography

Hari Luker, Father, Fitness Nerd , Personal Trainer & Nutrition Coach

Raised in London and living in USA. Fitness is my passion and has been for 18 years. I'm a whitewater kayak instructor, biked 100 miles on a mountain bike, completed a 50K trial run, unofficially the fastest American in the world to row 500m indoors, and have been highly competitive in CrossFit, endurance races and powerlifting. So I've done it all...and learnt from a lot of mistakes. But my true passion is sharing my knowledge and coaching people in all areas from my experience and mindset. I've done alot, but when I change a life, improve an individual performace or coachind them in achivig theoir goals, then that gives me satisafcation over anything else! How can I help you?

Ready to start learning?
Take This Course