Jillian Michaels’ 30 Day Shred workout program is a high-intensity interval training (HIIT) workout that is designed to help you lose weight and get fit in just 30 days. The program consists of three 20-minute workout levels that progressively increase in difficulty. Level 2 is the intermediate workout in the 30 Day Shred program.
Calorie Burn Estimates for 30 Day Shred Level 2
The number of calories burned during Jillian Michaels’ 30 Day Shred Level 2 can vary significantly based on a number of factors, including:
- Your weight – Heavier individuals generally burn more calories than lighter individuals when performing the same exercise.
- Exercise intensity – The higher the intensity, the more calories burned.
- Fitness level – Individuals who are more fit generally burn fewer calories than less fit individuals.
- Age and gender – Younger individuals and males generally burn more calories than older individuals and females.
However, there are some general estimates for calorie burn for a 30 Day Shred Level 2 workout:
- 125-175 calories per workout for a 125 lb individual
- 175-225 calories per workout for a 150 lb individual
- 225-300 calories per workout for a 200 lb individual
These estimates are based on the typical 20-minute length of the Level 2 workout and the high-intensity nature of the exercises involved. The wide calorie burn range accounts for differences in intensity and individual factors.
Breakdown of Exercises in 30 Day Shred Level 2
To understand how many calories are burned during the 30 Day Shred Level 2 workout, it helps to break down the different exercises involved in the routine:
Warm-Up
Level 2 starts with a 3-minute warm-up involving jogging in place and jumping jacks. This warm-up can burn approximately 20-50 calories, depending on intensity and weight.
Plyo Jumps
The first exercise block is 40 seconds of plyo jumps. This explosive jumping exercise engages the entire body and burns 10-15 calories.
Push-Ups
The next 40 seconds are high-intensity push-ups, which build upper body strength. Different variations are offered, but push-ups generally burn 8-12 calories in 40 seconds.
Reverse Crunch
A 40-second reverse crunch sequence works the ab muscles while laying on the floor. This exercise can torch 6-10 calories.
Squat Jumps
The next 40 seconds are spent doing squat jumps, an intense lower-body plyometric move. Squat jumps can burn 10-15 calories in a short burst.
Invisible Jump Rope
Pretending to jump rope recruits the calves, shoulders, and arms to burn about 10-15 calories in 40 seconds.
Push-Up Jacks
For 40 seconds, you’ll go from a push-up into a jumping jack in a fluid motion. This challenging move spikes the heart rate and burns 10-15 calories.
Side Plank Dips
These 40-second side planks with dips target the arms, abs, and obliques. You can expect to burn about 8-12 calories with good form.
Switch Jumps
Next up are 40 seconds of switch jumps, explosively jumping from side to side to burn another 10-15 calories.
Plank Jacks
For 40 seconds, go from planks to plank jacks for an ab-heavy exercise that torches 6-10 calories.
Buckets
The last 40-second exercise is buckets, involving imaginary bucket lifts that burn 8-12 calories.
Cool-Down
Finally, a 3-minute cool down helps bring your heart rate down. Expect to burn about 15-20 calories with stretches and marching.
Total Calorie Burn
Adding up the estimates for each exercise block, here’s the approximate total calorie burn for the 20-minute Level 2 workout:
| Exercise | Calories Burned (for 150 lb person) |
|---|---|
| Warm-up | 35 calories |
| Plyo Jumps | 12 calories |
| Push-Ups | 10 calories |
| Reverse Crunch | 8 calories |
| Squat Jumps | 12 calories |
| Invisible Jump Rope | 12 calories |
| Push-Up Jacks | 12 calories |
| Side Plank Dips | 10 calories |
| Switch Jumps | 12 calories |
| Plank Jacks | 8 calories |
| Buckets | 10 calories |
| Cool-down | 17 calories |
| Total | 170 calories |
As shown in the table, a 150 pound person will burn about 170 calories during Level 2 of Jillian Michaels’ 30 Day Shred program. This value falls right in the middle of the calorie burn estimate range for a 30-minute Level 2 workout.
Ways to Maximize Calorie Burn
If you want to burn even more calories during your 30 Day Shred Level 2 workout, here are some tips:
- Increase intensity – The harder you work, the more calories you’ll burn. Give 100% effort on every exercise.
- Use heavier weights – For moves like push-ups and squats, try using wrist/ankle weights to up the resistance and calorie burn.
- Minimize rest – Keep your heart rate elevated by limiting rest time between exercise blocks.
- Do cardio after – Follow the strength routine with 10-15 minutes of steady-state cardio to burn extra calories.
Making modifications like these can help you burn upwards of 200-250 calories in a Level 2 workout session.
Other Benefits of 30 Day Shred
While calorie burning is a major benefit of Jillian Michaels’ 30 Day Shred program, the workout also provides many other advantages:
- Builds muscular endurance – All the plyometrics and resistance moves enhance muscular endurance capabilities.
- Strengthens core – The planks, reverse crunches, and other ab exercises tone and tighten your midsection.
- Works major muscle groups – With full body engagement, 30 Day Shred builds total body strength.
- Increases aerobic fitness – The cardio intervals spike your heart rate to improve cardiovascular endurance.
- Enhances athletic performance – Explosive plyos and lateral moves build power, speed, and agility.
So in addition to being a highly effective fat burning workout, Level 2 of 30 Day Shred also provides overall fitness improvements.
Nutrition Recommendations
To get maximum results from 30 Day Shred, it’s important to follow proper nutrition guidelines as well. Here are some tips:
- Eat 4-5 smaller meals spaced evenly throughout the day.
- Focus on lean proteins, healthy fats, and fiber-rich complex carbs.
- Fill half your plate with vegetables and/or salad at meals.
- Eat your carbs earlier in the day and proteins and veggies later.
- Stay hydrated by drinking water throughout the day.
- Limit processed foods, sugars, fried foods and alcohol.
Following a clean, portion-controlled diet based on whole foods will help fuel your workouts and maximize fat loss from this calorie-scorching 30 Day Shred program.
Conclusion
Jillian Michaels’ 30 Day Shred Level 2 workout burns around 170 calories for a 150 pound person. With higher intensity efforts, using weights, limiting rest, and adding cardio, you can boost your calorie burn to over 200 per session.
In addition to effectively burning calories and fat, Level 2 also builds muscular strength and endurance, enhances athleticism, and improves overall fitness. Combined with proper nutrition, 30 Day Shred delivers outstanding results.
