How to Get Ripped in 30 Days – Tips & Tricks That Work

If you’re wondering how to get ripped in 30 days or want to know if this is even possible, this article is for you.

Skeptics say that there is no way you can transform your body and look buff in a month. The reality is that you can get ripped in 30 days!

It will entail effort and consistency, but you can lower your body fat and improve your muscle tone within a month if you put in the work.  Maybe not to the extent you desire, but you will be well on your way.

Following are some tips that will help you get ripped quickly.

NB: The workout routine outlined below is very challenging. 

If this will be your first time exercising, it is not for you. 

Even if you have been exercising for a while, get the okay from your doctor before attempting it. 

Will I Need Any Special Equipment?

Getting ripped quickly requires using fitness equipment.  A home gym is ideal, but it’s not a must.

Dumbbells of various weights, from light to heavy, are indispensable.

I highly recommend the Bowflex SelectTech 552 Adjustable Dumbbells Set, which I’ve used for several years.

By turning a dial, the system gives me access to weights ranging from 5 lbs to 52 1/2 lbs.  I’ll never outgrow it, but having the option on hand, I’ve progressed to using heavier weights than I ever thought I would.

(Click on the previous link to read my review of the dumbbells, or click here to read about the set on Amazon.)

You will also need comfortable workout clothing and supportive sports shoes.

You will have to eat healthy food, which could cost a bit more.  However, you will save money by not eating junk food.

Get Ripped in 30 Days Formula

1) Weight Training 6 Days Per Week

Many people weight train 3 or 4 times a week.  This schedule will work well if you want to get ripped in 90 days or so.

However, to get ripped in 30 days, you will need to up your game.

For the next 30 days, you’ll be training with weights six days per week, using both light and heavy dumbbells or kettlebells.

Do three days on and take one day off.

For example, work out on Sunday, Monday, and Tuesday.  Take a rest day on Wednesday, then train for the next three days.

Exercising in this manner will enable you to target all of your muscles twice a week.

Work your upper, middle, and lower body in turn during the first three days to tone your entire body.  Have a rest day, then start at the beginning again, keeping to the same sequence over the next three days.

For example, you could train your chest, shoulders, back, and arms on days one and five, your abs and waist on days two and six, and your buttocks and legs on days three and seven.

Use light weights for your first three workouts and do 12 to 15 reps per set.  Your subsequent three sessions should incorporate heavier weights, and you should do 6 to 8 reps per set.

Your current level of strength will determine what is light and heavy for you.  If your form starts to suffer, the weight you are using is too heavy.

Remember to do a Warm-Up before working out and a Cool-Down after.  This will help you get the most from your sessions and avoid an injury.

2) Do Giant Sets Workouts

I’m a big fan of giant sets.  In my opinion, they’re a must-do if you want to get ripped in 30 days.

The quick pace of giant sets workouts makes for intense sessions that promote rapid muscle growth and fat burning.  They also provide cardio benefits.

Basically, you will choose at least four exercises for the body part you’re about to train.  For example, you’ll select four exercises for your upper, mid, and lower body.

Do each exercise, one after the other, until you’ve performed 10 or 12 reps, with no more than a 10-second break as you transition.

You’ll have completed one giant set when you’ve done all of the exercises once.

At this point, you should rest for a minute or two, then repeat all of the exercises from the beginning.  For each body part you train, do 3-4 giant sets.  This is the equivalent of doing 12-18 traditional sets.

Trust me when I say that you will love how you look and feel if you do giant sets six times a week for the next 30 days!

3) Do 15 to 20 minutes of Cardio Daily

Giant sets workouts provide cardio benefits, but this does not mean you can get away with not doing any other cardio.

You’ll want to do cardio every day for the next 30 days.  Along with improving the health of your heart, this will burn body fat, making your muscles appear more defined.

Choose any form of cardio exercise you like, be it jogging, walking fast, running, using cardio equipment, dancing, or a combination of these.

If you wish to do longer sessions, keep these to around 30 minutes at the most, at most two or three times a week.

Research indicates that running sessions longer than 45 minutes break down muscles.

Another study concluded that 25 minutes three times a week is the cut-off point and that more frequent or extended running impedes muscle gain.

The reason for this is that extended cardio training increases the hormone cortisol.  A high level of cortisol limits muscle gain and decreases testosterone.  In fact, after running a marathon, our cortisol level almost doubles, and our testosterone level halves.

Another reason that overdoing cardio training can be counterproductive is that our muscles grow and recover between workouts, not during them.

4) Eat Sensibly

To maximize muscle growth, center your diet around healthy food and moderate portions.  Cut out junk food, but don’t starve yourself.

If your diet is too low in calories, your body will use muscle for fuel.  It will also go into starvation mode and burn fewer calories.

Be sure to eat sufficient amounts of protein-rich foods, good carbohydrates, and healthy fats.

Protein builds and repairs muscle, making it an essential component of any healthy diet.  It is even more vital when muscle growth is your goal.

Most fitness experts recommend consuming 0.6 to 1.1 grams of protein daily for each pound you weigh to build muscle.

Protein-rich foods include lean meats such as turkey or chicken breast, fish, eggs, tofu, soybeans, legumes, and beans.

Carbohydrates supply the energy that the body and muscles need to train hard, so be sure you are getting enough in your diet if you want to get ripped.

Carbs that will be most beneficial include vegetables such as sweet potatoes, winter squash, and any root vegetables.  Legumes, quinoa, and buckwheat are other good carb sources.

Steer clear of empty carbohydrates such as those found in cakes, cookies, candies, white bread, white pasta, etc.

While you should restrict saturated and trans fats, make sure to take in a sufficient amount of healthy fats.  Healthy fats will boost your metabolism, making lowering your body fat level easier.

Another reason fats are essential is that research has shown that people who rigorously exercise while following a very low-fat diet find it difficult to build muscle.

Healthy fats include olive oil, olives, ghee, avocados, nuts, chia seeds, Greek yogurt, and dark chocolate.

5) Get sufficient sleep, and rest between workouts

Sufficient, high-quality sleep is essential to maximize muscle growth, strength gains, and fat loss.  It improves muscle recovery and optimizes the production of human growth hormone (HGH), which helps build lean body mass.

Studies have found that people who are constantly sleep-deprived can’t reach their full potential when engaging in weight training, as it takes them longer to regenerate strength.

Furthermore, research has demonstrated that insufficient sleep can cause an increase in cortisol levels, a hormone linked to fat gain and cravings for sugary foods.

Additionally, getting sufficient rest between workouts will give your body time to restore cells and repair tissues damaged while exercising.  This is why it’s recommended not to target the same muscle groups two days in a row.

Quality sleep also helps support muscular mitochondrial health, enhancing aerobic capacity and energy levels.

As recommended by the National Sleep Foundation, individuals involved in intense physical activities should aim for 9 to 9 hours of restful sleep each night.

Engaging in relaxing activities such as reading a book or listening to light music before bedtime can promote better sleep, helping you achieve better workout results.

Get Ripped in 30 Days Summary

Whether you want to get ripped in 30 days or get ripped in 90 days, the tips on this page will help you get there.

To recap, you will have to strength train six days a week, take one day off every three days, and alternate between using light and heavy weights.

You should do giant sets workouts, focusing on one body area per session and doing three or four sets of four different exercises, taking a short break between sets.

Eat nutritious food to lower your body fat so that you can see the muscles you build.

Finally, getting sufficient rest between workouts and aiming for eight or nine hours of sleep a night is key in aiding recovery times while optimizing performance.

Do all of the above, and getting ripped in 30 days can be a reality.

Click here to read a guide on weight training for women.

You may also like to check out this review of Jillian Michaels Ripped in 30.