Don't do exercises you don't like
“There is no best training plan in the world because universality does not work.
“I’m a professional and I can tell you how and how much you need to do, but if you don’t like the exercises, you simply won’t be able to do them with full dedication,” says Michaels. – It’s better to look for moves and equipment that you like and combine them however you want. Don't settle on one type of training, constantly try to learn and try new things (and set the next goals in the process of achieving the ones you have already set).
Otherwise, it’s easy to lose your full focus on the exercises you’re doing, which can lead to decreased performance, boredom, and even injury.” .
Reasons for popularity
Jillian Michaels firmly believes that you can achieve a body that is close to ideal:
- easy (every day you need to spend only half an hour on exercises);
- quickly (30 days is enough);
- cheap (no need to pay for a gym or fitness club subscription).
Fitness at home is a great opportunity to work out your body in a comfortable environment, without prying eyes. In addition, you can save the time it would take to get to the hall. You just need to set aside just 30 minutes for an intense workout under the video guidance of an experienced trainer.
Millions of women follow the “Slim Figure in 30 Days” program at home and notice the first results after the first 4-5 days. Just tell yourself: “With Jillian Michaels, lose weight and get the perfect figure.”
Fitness plan for 12 months: where to start training with Jillian Michaels
1 month
If you are a complete beginner or have had a very long break from sports, then start your fitness journey with Beginner Shred. This is the simplest program by Jillian Michaels, so even a beginner can easily handle it. It consists of three levels, each lasting 25 minutes. The proposed exercises are accessible and understandable, and the load will be within the power of everyone.
If you don't consider yourself a beginner in fitness, then skip the first month and go straight to the second.
2 month
30 Day Shred or Slim figure in 30 days is the very first program of Jillian Michaels, and it still does not lose its relevance. Millions of women have managed to qualitatively transform their bodies with this program. 30 Day Shred, although more difficult than Beginner Shred, will seem accessible to most practitioners. It is also divided into 3 difficulty levels of 25 minutes each.
To gradually complicate your fitness plan, you can add Shred-it with weights to 30 Day Shred once a week - a half-hour workout is perfect for beginners.
3 and 4 months
When you are already comfortable with home fitness, you can make your classes a little more complicated and diversify. We offer you several options for combining programs, depending on your problem areas.
For the belly:
For two months you will train according to the following scheme:
- Mon and Thu: Killer Cardio
- TU and FRI: Killer Abs
- Wed and Sat: Ripped in 30
Ripped in 30 is a full body workout. Take only the third and fourth most difficult classes. The first month, accordingly, it is necessary to perform Level 3, the second - Level 4.
Killer Abs - workout for the stomach. The program consists of three difficulty levels, so each level will take you approximately 20 days (each level will be completed 5-6 times).
Killer Cardio is a cardio workout. The program has two difficulty levels, so each level will take you approximately 1 month (each level will be completed 8-9 times).
For thighs and buttocks:
A similar training regimen for Jillian Michaels works for the thighs, but instead of Killer Abs, the Killer Buns and Thighs workout is performed.
- Mon and Thu: Killer Buns and Thighs
- Tue & Fri: Killer Cardio
- Wed and Sat: Ripped in 30
For thighs and abdomen:
If you want to correct your stomach, hips and buttocks, do the following:
- Mon and Thu: Killer Buns and Thighs
- Tue & Fri: Killer Cardio
- Wed and Sat: Killer Abs
5 and 6 months
We continue to improve our body and move on to the comprehensive Body Revolution program. Since you have already completed certain preparatory stages, you can start the three-month “Body Revolution” course immediately from the second month, i.e. with Workout 5-6 and Cardio-2. For more details, see the program description, which includes a calendar of classes.
7 and 8 months
After six months of regular fitness, you are no longer afraid of any video training. So, it’s worth increasing the intensity a little, but at the same time adding concentration training:
- Mon and Thu: No problem areas
- TU and PT: One week shred (aerobic part)
- Wed and Sat: Yoga Inferno
Yoga Inferno is a version of power yoga that will help you relieve your body a little from intense workouts. The program has 2 levels, so the first month study at level 1, the second month at level 2.
9 and 10 months
We return again to the training complex from Jillian Michaels: BodyShred. The structure of the program is similar to the “Body Revolution”, but much more complex. The BodyShred fitness course already comes with a ready-made training schedule for 60 days, according to which you will train.
11 and 12 months
Again, by analogy, we combine video training. Killer Body includes 3 workouts: for the upper part, lower part and for the abs. You can do them all, or you can choose only the one that is most problematic for your body. The final plan is:
- Mon and Thu: Killer Body
- TU and PT: Lose weight, speed up your metabolism
- Wed and Sat: Hard Body
Of course, it’s difficult to sustain a whole year at such a rhythm. You will probably take breaks, probably even long ones. However, this mini-guide “Where to start training Jillian Michaels” should help you figure out how to mix and match exercises to achieve the ideal result.
- Which program to start with Jillian Michaels: 7 best options
- Top 50 trainers on YouTube: a selection of the best workouts
“Slim figure in 30 days” (“30 Day Shred”)
Lose weight in 30 days with Jillian Michaels' program. It’s easy to say, but in order to get the expected result, you will need to try. The classes are based on an easy-to-remember interval pattern. Therefore, practicing them is not at all difficult.
You should train 6 times a week. The program for beginners provides 3 levels of difficulty lasting 10 days. The classes are clearly structured - each of them consists of 3 segments of 5 exercises. They must be done in a circle, maintaining a high pace.
Workout always begins with a short warm-up (literally a couple of minutes). This is an important component. It cannot be neglected. Then comes the main 18-minute training block according to the system developed by Gillian: 3-2-1. During one lesson you need to complete:
- strength exercises (3 minutes);
- cardio (2 minutes);
- abdominal exercises (1 minute)
Each workout ends with a mandatory cool-down and stretching of joints and muscles.
One of Jillian Michaels' most popular workouts is "Slim Fit in 30 Days." This workout is designed primarily for beginners: 30 minutes of training is quite easy to endure (of course, at the beginning you won’t think so, but think about how long a standard 50-60 minutes of training would last
