If you’ve been wanting to “lose weight,” chances are what you really want is to burn fat and build muscle for a leaner look, more definition, and a body that feels firm, strong, and healthy...inside and out.
This challenge is exactly what will get you there.
The Burn & Firm Challenge blends smart strength training, low-impact cardio, and restorative stretching into a realistic routine that helps you burn fat, build muscle, and shape your body in all the right ways.
No gym. No confusion. No extremes. Just a plan that works.
What’s the BUZZ About?
This program will finally give you the results you’ve been chasing: a more sculpted midsection, toned arms, firmer legs, and a strong, steady body that feels good day to day.
Each week is intentionally balanced so you build muscle, support fat loss, and recover well.
Your week at a glance:
Sunday: Low Impact Cardio
Monday: Legs (Dumbbells)
Tuesday: Upper Body (Dumbbells)
Wednesday: Low Impact Cardio
Thursday: Legs (Dumbbells)
Friday: Upper Body (Dumbbells)
Saturday: Relaxing Stretch
This structure helps your body burn fat more efficiently while building the muscle you need for that toned, sculpted look.
Why You’ll Love It
Strength training is the foundation of a strong, toned, defined body, and this challenge is built around it.
Each strength workout is intentionally structured to help you build lean muscle, boost your metabolism, burn fat, and create the shape and firmness you're looking for...aka you'll get “sculpted and toned.”
Your 30-Minute Strength Workouts Include:
- Warm-Up: 4 minutes
- Strength Workout: 10 minutes
- Abs/Core: 5 minutes
- Low-Impact Cardio Finisher: 4 minutes
- Cooldown/Stretch: 5.5 minutes
The low-impact cardio finisher won’t get in the way of your muscle-building progress. It’s gentle on purpose. It helps with recovery, reduces soreness, and keeps you feeling good for your next strength day.
Your 30-Minute Low-Impact Cardio Days:
- 21-minute workout
- 2 rounds
- 30 seconds per exercise
- 10-second march/jog break
- 8-minute stretch
- 30 seconds per stretch, no breaks
These workouts support fat loss without stressing your joints or exhausting your body.
And the best part is they are all FOLLOW-ALONG videos so all you have to do is press play and move with me!
When strength training and low-impact cardio work together like this, your body becomes stronger, leaner, more defined, and you feel better moving through your life.
Why You Should Jump In:
If you want to get more toned, feel firmer, and see real shape and definition, this challenge is made for you. You do not need long workouts to see real change. You need consistency, smart strength training, and a plan that supports fat loss while helping you build muscle.
In just eight weeks, you will notice the difference. Your clothes fit better, your muscles feel firmer, and your body becomes more sculpted and supported.
If you are ready to train in a way that finally delivers the results you have been working toward, join the Burn and Firm Challenge and let's get started!
Burn & Firm Challenge
- The Burn & Firm Challenge Guidebook (PDF)
- The Burn & Firm Challenge Calendar (PDF)
- Define Your "Why" & Set Yourself Up for Success! (Worksheet)
- Exercise 101: How to Maximize Your Workout Results (eBook PDF)
- Nutrition 101: Fueling Your Fitness Transformation (eBook PDF)
- Healthy Recipe Book (eBook PDF)
- Body Measurement Tracker (Printable PDF)
- Grocery Shopping List Template (Printable PDF)
- Meal Planner Template (Printable PDF)
- Plan Your Personalized Meals with this 7-Day AI Meal Plan Prompt
- Day 8: 30 Minute No Jumping Fat Burner (30:23)
- Day 9: 30 Minute Toned Lower Body (30:16)
- Day 10: 30 Minute Toned Upper Body (30:16)
- Day 11: 30 Minute Movin' & Groovin' Cardio (30:23)
- Day 12: 30 Minute Legs of Steel (30:16)
- Day 13: 30 Minute Tank Top Arms (30:17)
- Day 14: 20 Minute Serenity Stretch (19:21)
- Day 22: 30 Minute Simple & Fun Cardio (30:23)
- Day 23: 30 Minute Lower Body Shred (30:16)
- Day 24: 30 Minute Upper Body Blast (30:16)
- Day 25: 30 Minute Steppin' to the Beat (30:23)
- Day 26: 30 Minute Complete Lower Body (30:16)
- Day 27: 30 Minute Complete Upper Body (30:16)
- Day 28: 20 Minute Serenity Stretch (19:21)
- Day 36: 30 Minute No Jumping Fat Burner (30:23)
- Day 37: 30 Minute Toned Lower Body (30:16)
- Day 38: 30 Minute Toned Upper Body (30:16)
- Day 39: 30 Minute Movin' & Groovin' Cardio (30:23)
- Day 40: 30 Minute Legs of Steel (30:16)
- Day 41: 30 Minute Tank Top Arms (30:17)
- Day 42: 20 Minute Serenity Stretch (19:21)
- Day 50: 30 Minute Simple & Fun Cardio (30:23)
- Day 51: 30 Minute Lower Body Shred (30:16)
- Day 52: 30 Minute Upper Body Blast (30:16)
- Day 53: 30 Minute Steppin' to the Beat (30:23)
- Day 54: 30 Minute Complete Lower Body (30:16)
- Day 55: 30 Minute Complete Upper Body (30:16)
- Day 56: 20 Minute Serenity Stretch (19:21)
Recommended Equipment
At least 3 sets of dumbbells (heavy, medium, and light), and a mat are recommended for this program, but for the best results, a FULL set of dumbbells are recommended. For reference, I'll be using the following dumbbell weights in this program:
3lbs, 5lbs, 8lbs, 10lbs, 12lbs, 15lbs
If you are stronger than me, you'll want heavier weights.
Here are the Amazon links to the equipment I personally use:
Dumbbells: https://amzn.to/3OINLYk
Large (Thin) Mat: https://amzn.to/43ZKOXR
Small (Thick) Mat: https://amzn.to/43VHtsM
(Affiliate Links)
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