THE SPECIAL TRAINING TO LOSE 5KG IN 30 DAYS

1/ These exercises will burn fat, tone muscles and boost your metabolism.

This Complete Makeover Will Help You Lose Weight In Just One Month!

Full body toning exercises

Our "Lose 5 Kilos" plan makes weight loss super simple:

• Do the head-to-toe toning exercises twice a week.
• Aim for three weekly cardio sessions to melt fat.
• Follow our easy diet, with treats included. Ready, set, go...

How it works

Do these twelve toning exercises twice a week to firm up all over.

“Each total-body strengthener sculpts muscle fibers you’ve probably never reached before,” says celebrity trainer Kim, who designed this incredibly effective workout exclusively for THE FITNESS BOX .

Perform the fitness workout as a mixed circuit of your choice: Choose one exercise for each body part until you have completed a set of all 12 exercises in any order you want!

What you will need

A pair of 2 to 4 kg dumbbells and a floor mat

2/ Thinning of the legs

The following series of exercises targets the quads, hamstrings, hips, glutes, calves - plus the firm abs, triceps, biceps and shoulders.

3/ Perfect your form

Get the most out of these lunge moves by mastering the basics: Standing, take a big step forward with your left foot and bend your left knee 90 degrees so that it's in line with your left ankle and your right knee is bent 90 degrees toward the floor.

4/ Make things easier

Step back into a lunge rather than forward – this makes the movement easier on the joints.

5/ Increase the intensity of the exercise

After each repetition, quickly bring the back knee towards the chest, then return the foot to the floor.

6/ Leg slimming exercise:

Arabesque

Holding a dumbbell in each hand at your sides, bend your left leg forward and hold for one count.

Straighten your left leg while lifting your right leg behind you to stand, then lean your torso forward and raise your left arm straight diagonally. (Beginners can keep their right toes on the floor.)

Lower your arms and legs, then repeat the lifts.

Do 10 reps. Switch sides; repeat.

7/ Leg slimming exercise:

The salvation

• Holding a dumbbell in each hand at your sides, bend your left leg forward.
• To begin, bend your left arm to bring your elbow forward at nose level.
• While keeping the upper arm stable, raise the left hand diagonally to straighten the arm at the same time as the legs.
• Bend your arm and knees to return to the starting point.
• Do 10 reps. Switch sides; repeat.

8/ Leg slimming exercise:

Static Kick-Back Lunge

• Holding a dumbbell in each hand at your sides, bend your left leg forward.
• Place the left arm on the left thigh and bend the right elbow back to bring the hand close to the armpit.
• Keeping your upper arm stable, extend your right forearm straight back.
• Maintaining the lunge, bend the elbow to return to the start.
• Do 10 reps. Switch sides; repeat.
• Amazing Ab Flatteners

These exercises target the abs - while toning the hips and hamstrings.

Don't hesitate to read our article on fitness exercises and mainly the 5 benefits of HIIT to remember in order to take care of your legs and buttocks in the best possible way.

9/ Perfect your form

Take this short fitness course:

• Lie on your back with your knees bent and your feet flat on the floor (for the movements below,
• You will start with your feet raised, knees bent 90 degrees, shins parallel to the floor).
• Place your hands slightly behind your head, elbows out to the sides.
• Contract your abs to lift your shoulders off the floor, then lower them.

10/ Make it easy for yourself

Keep one foot on the ground during the movements.

11/ Increase the heat

Do the crunches and leg movements at the same time instead of alternating them.

12/ Abdominal flattening exercise:

Alternating abs

• From the starting position of the crunches (feet in the air), extend the left leg directly above the hip while keeping the right knee bent.
• Using your abs, lift your hips to pulse your legs up. Lower.
• Keeping your legs still, perform crunches, then lower them to complete 1 rep.

Do 15 reps. Switch sides; repeat.

13/ Abdominal flattening exercise:

Windshield wiper blade

From the starting position of the crunch (feet in the air), extend your right arm toward the ceiling.

14/ Do crunches and bend down.

• Bring your right arm between your knees as you perform an upward crunch. Return to the starting position.
• Then, bring your right arm alongside your left leg during the crunch. Return to the starting point to complete one repetition.
• Do 15 reps. Switch sides; repeat.

15/ Abdominal flattening exercise:

Cowboy Crunch

• From the starting position of the crunch (feet in the air), lower the bent left shin toward the left side about 12 inches to the 10 o'clock position.
• Keeping your legs still, do a crunch and lower yourself down.
• Maintaining knee flexion, tap your left foot on the floor, then lift it again to complete one repetition.

Do 15 reps. Switch sides; repeat.

16/ The best tonics for the buttocks

These glute exercises target the butt, hips, quads – and tone the obliques and hamstrings.

Perfect your shape

• Master the squat and you'll be blasting through these moves in no time!
• Stand with your legs hip-width apart and your feet parallel. (Starting foot position varies depending on directions).
• Bend your knees, keeping them in line with your ankles, and lower your buttocks until your thighs are parallel to the floor.
• Allow the torso to lean forward to provide counterbalance.
• Press through your heels and straighten your legs to return to the starting point.

Make things easier

Lower yourself so that your knees are slightly bent but your thighs are not parallel to the floor.

Increase the intensity of the exercise

Between repetitions, raise your arms twice as fast as you normally do.

Click here if you want to know everything about our article on weight loss fitness exercises for a toned and defined body.

17/ Buttocks muscle building exercise:

Sumo twist

• Stand with your legs more than shoulder-width apart, toes turned slightly outward.
• Press the knuckles of your fists together in front of your chest, elbows out to the sides at shoulder height.
• Squat down, then come back up and immediately rotate your torso to the right, lifting your right knee toward your left elbow.

Return to starting point. Do 15 repetitions. Switch sides; repeat.

Side hinge

• Stand with your legs more than shoulder-width apart, toes turned slightly outward.
• Place your hands behind your head, elbows out to the sides.
• Squat down; return to standing by lifting left knee toward left elbow.
• Switch sides; repeat. Do 15 reps on each side.

360 degree kick

• Squat down with your hands in fists near your chest.
• Stand up into a half squat and lift your right knee toward your chest.
• Extend your right leg to kick forward, foot flexed.
• Without touching the floor, bend your knee towards your chest again.
• Kick to the right side. Bring the knee towards the chest.
• Kick your right foot back to complete 1 rep.
• Do 10 reps. Switch sides; repeat.

18/ Upper body exercises

These upper body exercises target your abs, obliques, back, shoulders, arms — and they work your hamstrings.

Perfect your shape

• Get into a full push-up position.
• Start on your hands and knees, hands under your shoulders.
• Extend your legs back, forming a straight line from heels to head.

Make things easier

Keep your knees on the floor in a modified push-up position.

Increase the heat

Add a leg lift at the end of each rep.

Double Cross

• From a full push-up, spread your feet apart to start.
• Raise your right leg, cross it over your left leg and tap your right toes on the floor. Return to the starting point.
• Raise your left leg, cross it over your right leg and tap your left toes.
• Return to the starting point to perform one repetition. Do 8 repetitions.

Twisting the board

• From a full push-up, raise your right arm straight up, rotating your torso to open to the side but keeping your feet in place. (Beginners can place their feet wider apart for better balance.)
• Look up at your hand. Hold for 2 counts.
• Return to the starting point, switch arms and repeat the exercise to complete 1 repetition. Do 8 repetitions.

X-span

• From a full push-up, raise your left arm diagonally to the left to shoulder height. Hold for 2 counts; lower.
• Raise your right leg diagonally to the right at hip height. Hold for 2 seconds and lower.
• Repeat with right arm, then left leg to complete rep. Do 8 reps.

19/ Cardio to melt fat

We crunched the numbers from your favorite cardio to show you how to hit what experts call the weight-loss zone: 300 calories burned.

Do three sessions a week (stick to one, mix them up, or choose any other fun activity not mentioned). Not only will you reduce your body fat, but you'll also increase your energy!

Aim for the following lightweight strengths

	Moderate intensity minutes
Snowshoe	35
Elliptical bike	40
Stationary bike	40
Aerobics	43
Hiking on flat trails	47
Running/Walking Training	47
Playing with children/animals	70
Walk (3.5 mph)	74
	Burn more in minutes
Cross-country skiing	31
Escalation	31
Spinning, moderate	27
Kickboxing	28
Hiking in the hills	40
10 minute jog	28
Playing touch football	35
Hiking	40

How the plan worked for our testers

"I lost a dress size."

" I went from a size 6 to a pre-baby size 4! The program is totally doable if you're a mom - I did the moves while my 1-year-old daughter, Johanna, worked out on her mat. "

- Hélène Lavigne, 35 years old, Bordeaux, France

“I lost 10 pounds.”

"I travel a lot for work, which can make weight loss difficult. But having my weekly workouts and meals planned out has helped me stay on track."

- Simone Chene, 26 years old, Marseille, France

"I lost 15 cm."

"My tape measure was an extra motivator: I lost two inches from my waist and hips and one from each thigh!"

- Marjolaine, 43 years old, Paris 16, France

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