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30-Day Get Lean in 2018 Challenge Day 6: Strong Is the New Sexy Workout

author image Valaer Murray
Valaer Murray Goldsworthy has previously worked at LIVESTRONG.COM, AOL, and Whalerock Industries. She's a founding editor of, served as the head of programming for the Webby-honored YouTube Original Channel, and has written for numerous outlets.
30-Day Get Lean in 2018 Challenge Day 6: Strong Is the New Sexy Workout
This full-body strengthening workout can be done anywhere. Photo Credit: Love Sweat Fitness / LIVESTRONG.COM

You get to the gym, hop on the elliptical while you watch an episode of Real Housewives then towel off and go home. Just like you're on cruise control.

Video of the Day

Points for making it to the gym, but you're not getting the most out of your workout. Cardio can help you burn calories, but strength training will actually change your body composition. Building muscle helps you burn calories faster than cardio and can even increase your metabolism in the long run.

Full-Body Strengthening Workout You Can Do Anywhere

LIVESTRONG has partnered up with Katie Dunlop of Love Sweat Fitness to bring you the ultimate no-equipment workout that will tone your whole body. Incorporate these moves into your existing routine or do the workout before your cardio for maximum effect.

The best part of Katie's workout is that it can be done anywhere — your living room, a quiet corner of the gym or a hotel room if you're on the go. Or, make like Katie, and take your workout outside (weather permitting, of course).

Here's the workout:

  1. Inch-Worm Rotation - 6x
  2. Simple Squat - 15x 
  3. Side Lunge - 12x each side
  4. Triceps Dips - 20x
  5. Pushers - 20x each side

Find a Way to Get Moving

No matter your fitness level, there’s an exercise that works for you. It doesn’t need to be complicated. It can be as simple as running, cycling or good old-fashioned walking, which has many proven health benefits — and it doesn’t require any special equipment. Or ask any contestant who has appeared on "Dancing With the Stars" and they’ll tell you that dancing is a killer way to get in shape.

Go with what interests you and what feels right. Maybe intense workouts like LIVESTRONG’s STRONGER workout videos, CrossFit or HIIT (high-intensity interval training) are your thing? Or maybe you prefer low-impact exercises, such as yoga or swimming. Whatever your taste, choose something and get moving!

Commit to something you enjoy and that you’ll actually stick with. Consistency is key. Choose a fitness activity that you can incorporate into your life. Make it something that you’ll look forward to doing and that may even be — GASP! — fun. The LIVESTRONG MyPlate Calorie Tracker — available for your desktop and on iOS and Android devices.

How to Join the 30-Day Get Lean in 2018 Challenge

Free workouts in the MyPlate calorie tracker app.
Free workouts in the MyPlate calorie tracker app. Photo Credit: LIVESTRONG.COM

1. Download the MyPlate App

Documenting your food and activity might seem like overkill, but it’s not. People who track their calories and physical activities enjoy greater success losing weight and keeping it off for good!

Plus MyPlate offers free workouts that you can access on your phone anytime, from anywhere. Upgrade to Gold, and you can unlock even more free workouts specially designed by a top trainer.

Tracking everything honestly is essential to making the 30-Day Get Lean in 2018 Challenge work for you. Sometimes you’re not even aware of everything you consume, but once you start tracking it, you’ll think twice before you make poor choices. And that’s a good thing.

With LIVESTRONG.COM’s free MyPlate Calorie Tracker — available on desktop and for iOS and Android devices — you can track it all:

  • Daily meals (breakfast, lunch and dinner) and snacks
  • Exercise and activity
  • Weight
  • Water/hydration
  • BMI (Body Mass Index)

2. Print Out Your Daily Calendar

Isn't it so satisfying to check things off of your to-do list? Each day during the 30-Day Get Lean in 2018 Challenge, you're accountable for five key steps: tracking breakfast, lunch and dinner; tracking your water intake; and either walking or running.

We created a helpful calendar to keep you on task for all 30 days. Print it out and check off each activity as soon as you complete it.

Photo Credit: Gracie Wilson/LIVESTRONG.COM

3. Stay Connected on Facebook

For daily support, motivation and camaraderie with LIVESTRONG.COM team members, join our Facebook Group for the 30-Day Get Lean in 2018 Challenge. We'll share recipes, tips, motivations, pictures and more! Plus, we'll answer all your questions.

4. Choose Your Workout Weapon

Readers — Are you joining us in the 30-Day Get Lean in 2018 Challenge? If so, what's your weight-loss goal? Have you ever done a weight-loss challenge group before? How did it go for you? Have you joined our LIVESTRONG.COM Challenge Group on Facebook? Leave a comment below and let us know.


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