30-Day Hourglass Challenge (40 Minutes a Day!)

Do you dream of having a toned waist, sculpted booty, and defined arms?

The truth is: you don’t need a fancy gym or hours of training. With the right plan and consistency, you can start seeing a difference in your shape in just 30 days — 40 minutes a day!

And let's be clear - this is a start, girls! If you want to really transform your body shape, I am not going to lie to you - you will need months of dedication and proper diet. But if you have to start from somewhere, this will be the perfect 30 days challenge! :) And you will see a difference, I promise!

This challenge is designed to:

✅ Target your waist, booty, and upper body for the hourglass shape;

✅ Balance workouts with rest so you don’t burn out;

✅ Build strength and confidence with clear exercises, sets, and reps;

✅ Work for beginners (with bodyweight) and advanced (with dumbbells/bands);

Why this challenge works?

✅ Balanced: We rotate muscle groups (waist, booty, arms, cardio) so you’re never overtraining;

✅ Effective: 40 minutes = the sweet spot: enough to burn fat and build shape, but short enough to stay consistent;

✅ Progressive: Each week gets slightly harder, so your body keeps changing;

✅ Simple: Every exercise is explained with reps, sets, and suggested dumbbell weights. No guesswork.

What You’ll Need

• Dumbbells: 2-5 kg for beginners, 5-8 kg if you’re stronger;

• Resistance band (optional, for booty work): Better if you have one!

• Chair for step-ups & hip thrusts;

• A yoga mat for comfort :)

Important: Take waist, hips, and shoulder measurements on Day 1, Day 15, and Day 30 to track progress. You can take a photo of yourself as well.

WEEK 1: Build the Foundation

We start by learning form and building consistency. :)

Day 1: Waist & Abs

• Plank: 3x30s

• Side Plank : 3x20s each side

• Russian Twists (2-4 kg DB): 3x20

• Leg Raises: 3x12

• Bicycle Crunches: 3x20

• Mountain Climbers: 3x20

  • Finisher: 1 min plank hold

Day 2: Glutes & Legs

• Squats (5-8 kg DB): 3x15

• Hip Thrusts (6-8 kg DB): 3×15 + Resistance band

• Bulgarian Split Squats (each leg, 4-6 kg DB): 3×12 - Yes, I hate them too, but it's a game changer!

• Donkey Kicks: 3x5 each + Resistance band

• Fire Hydrants: 3x15 each + Resistance band

• Side-Lying Leg Lifts: 3×15 each + Resistance band

• Finisher: 30s squat pulses

Day 3: Upper Body

• Push-Ups on your knees: 3x10

• Dumbbell Rows (6-8 kg): 3x12 each

• Shoulder Press (3-5 kg): 3x12

• Bicep Curls (3-5 kg): 3x12

• Lateral Raises (2-4 kg) – 3x12

• Face Pulls (bands): 3x15

• Finisher: 1 min plank shoulder taps

Day 4: Cardio + Abs (Probably you will be very tired, but please stay with me)

• Jumping Jacks: 3x30s

• Burpees: 3x10

• Jump Squats: 3x12

• High Knees: 3x30s

• Flutter Kicks: 3x20

• Russian Twists (2-4 kg): 3x20

• Finisher: 1 min mountain climbers

Day 5: Glutes + Waist

• Glute Bridges (6-8 kg): 3x15

• Step-Ups (4-6 kg DBs): 3x12 each

• Side Plank Hip Dips: 3x12 each side

• Reverse Lunges (4-6 kg DBs): 3x12 each

• Standing Oblique Crunch (2-4 kg): 3x15

• Clamshells (band optional): 3x15 each

• Finisher: 1 min wall sit (I am sorry!)

Day 6: Rest (If you feel it, I recommend a light stretch)

Day 7: Rest

Before we continue, unfortunately, I do have to add something IMPORTANT: You have to do as more steps as you can. Target is 10 000 steps. If you feel like you can't do it and it's too much this is what I do, when I feel exhausted: After each meal, I walk 15-20 mins. I have a treadmill at home, but you can take a short walk or go around the house. :)

WEEK 2: Turn up the heat :)

• Add +3 reps to each exercise

• Try going slightly heavier with dumbbells; this is very important!

• Plank holds: now 40s

Follow the same day split as Week 1 with these upgrades.

WEEK 3: We are building strength

• Increase to 4 sets for major lifts (squats, hip thrusts, rows, shoulder press);

• Add a 2-second pause at the top of hip thrusts;

• Try heavier dumbbells if form allows (up to 8–10 kg for glutes);

  
  

Follow the same split, pushing yourself a little harder.

WEEK 4: The Final Push

• Keep 4 sets for everything;

• Rest only 20-30 seconds;

• Go as heavy as you can with good form;

• Core holds = 45-60s;

Day 29: Full Body Sculpt

• Squats (8-10+ kg): 4x15

• Dumbbell Rows (6–8+ kg): 4x12

• Shoulder Press (4-6+ kg): 4x12

• Hip Thrusts (8-10+ kg): 4x15

• Plank (45s): 4 rounds

  
  

Day 30: You can do it! Do you see the difference?

Circuit (3 rounds, approx.: 30 min):

• 10 Push-Ups

• 15 Squats

• 20 Mountain Climbers

• 15 Hip Thrusts

• 20 Russian Twists (4-6 kg DB)

• Finisher: 2 min plank (break if needed)

Some TIPS:

✅ Take progress pictures on Day 1, Day 15, and Day 30

✅ Stay consistent, even it feels you can't do it; results come from showing up every day

✅ Focus on lean protein, whole carbs, no package food;

✅ Hydrate smart: Aim for at least 2–2.5 liters of water daily. If you’re sweating a lot, add electrolytes (sodium, potassium, magnesium) - electrolyte tablets, or simply a pinch of salt with lemon in your water;

✅ Don’t be afraid to lift heavier, that’s how you shape your body and burn more calories;

At the end of 30th day:

✅ Waistline will be more defined

✅ Booty will be lifted and rounder

✅ Arms/shoulders will be toned

✅ You will have visible core strength

Want to stay on track every single day? I’ve created a 30-Day Hourglass Challenge printable calendar you can download and tick off as you go. :) Print it, hang it up, if you want and let it keep you motivated through the whole challenge!