Losing Weight with Jillian Michaels: List of All Workout Programs Plus Review of the 6 Best

Sports lovers and those who want to lose weight have no shortage of programs that can be used not only in the gym, but also at home. One of the most popular was the system of Jillian Michaels, an American fitness guru who has been working in this field since 2005 and has achieved considerable success. It was this purposeful woman who became the first instructor on the program of the “Who will lose weight faster” format, which is incredibly popular today. At 44 years old, she looks like a 25-year-old girl, having a slim and at the same time pumped body.

about the author

Fitness trainer, author of popular weight loss programs Jillian Michaels Jillian
Michaels was born in 1974 in Los Angeles and still lives and works there. Her childhood was full of difficulties: a severe sleep disorder for which she was forced to undergo treatment; mental trauma caused by parental divorce; weight 80 kg with a height of 158 cm and, as a result, bullying from peers. She managed to overcome all this.

She graduated from the university and even tried to work in her specialty, but Michaels did not like public service.

Her path to sports began with a martial arts course. In a short time, she lost weight herself, then became a personal fitness trainer and helped others do the same. Already at the age of 28 she had her own gym. Real success came in 2005, when Jillian Michaels was invited to be a fitness instructor on the TV show “The Biggest Loser,” which gained viral popularity. Today, this show format is shown in 25 countries, but at that time it was the first sign.

In 2008, Jillian Michaels’ fitness program “30 Day Shred” was released, which remains one of the most popular to this day. Since then, she has been releasing several similar master classes almost every year, each of which is aimed at solving specific problems: speed up metabolism (Banish Fat, Boost Metabolism), make your stomach flat (6 Week Six-Pack), lose weight in your back and arms ( Killer Arms & Back), reduce weight after childbirth (Hot Body, Healthy Mommy).

All programs are sold on its official website. But there are her video tutorials on the Internet for almost every set of exercises, you can get by with them.

Beautiful Body, Happy Mom/Hot Body, Healthy Mommy

The program is designed for women after childbirth. It provides three 25-minute workouts, each of which is designed for a specific area: lower body, upper body and core. The workouts alternate.

Why is it worth a try?

Since the program targets different parts of the body, you can train a specific area;
The program is based on light cardio exercise;
Gentle pace and simple exercises.

Training plan for the year

After the first acquaintance with training, the question arises: what to choose and where to start? Such a variety of programs takes many by surprise. However, the trainer herself not long ago offered her users an approximate plan for the year, broken down by month, which puts everything in order and directs them to specific video lessons.

If you don’t have such long-term plans, but want to choose something shorter and with a specific goal, we break down all the programs into areas.

Comprehensive programs for 1, 2 and 3 months:

Slim figure in 30 days;
Body shret;
Lose weight in 30 days;
Body revolution.

For the belly:

Flat stomach in 6 weeks;
Killer abs.

For legs and buttocks:

Killer of thighs and buttocks.

For arms and back:

Arm and back fat killer.

Cardio training:

Lose weight;
Speed up your metabolism;
Kickboxing;
Intense cardio training.

With dumbbells:

No problem areas;
Strong body;
Body Fat Killer;
Workouts for problem areas.

Lightweight options:

After childbirth;
For beginners.

Yoga:

Yoga for weight loss;
Unbearable yoga.

For variety:

10-minute workouts;
Extreme shreds;
Strength training with kettlebells;
Lose weight in a week.

Flat stomach in 6 weeks/6 week six-pack

The program is designed for those who want to lose belly fat and get beautiful, toned abs. But, unlike other fitness workouts, there is no usual muscle pumping. You will burn fat through cardio and also do strength training. The program has 2 difficulty levels, which increase every 3 weeks.

Why is it worth a try?

The program is designed for the most problematic areas - the waist and abdomen;
With its help you also burn fat.

Fitness Benefits from Jillian Michaels

The diverse focus of the programs allows everyone to choose something to suit their needs in losing weight and working on problem areas. Their effectiveness has been proven in practice. Even beginners with minimal levels of physical fitness can practice (special programs have been developed for them).

Her video tutorials are not just demonstrations of exercises on the other side of the screen: Jillian Michaels constantly communicates with her followers and motivates them, not allowing them to give up halfway.

No special equipment is required, a minimum of equipment (several sets of dumbbells, an expander, a gymnastic mat), so you can practice at home.

The basis of the technique is interval training at a high pace. There is no need to combine sets of exercises from different programs to achieve an individual goal. An experienced trainer has already done this for you.

Working out according to the Jillian Michaels system, you will not stand still, even if you try all her sets of exercises: every year she releases 2-3 new programs.

Features of training

People actually lose weight by following Jillian Michaels' workout routine. At the same time, the system is incredibly simple and at the same time diverse. Consists of exercises, movements and elements typical of Pilates, yoga, kickboxing and aerobics. Programs from Jillian Michaels have the following features and principles:

We only train in sneakers. It is strictly forbidden to wear sneakers or regular socks during training.
It is imperative to ensure that the exercises are performed correctly. During training, you must listen to the trainer's recommendations to avoid injury.
Most of Michaels' workouts involve using dumbbells. If you don’t have sports equipment at hand, you can easily replace it with regular plastic bottles with some kind of filling.
After the first lesson, beginners’ muscles begin to ache, despite a fairly gentle training regimen. But after 3-4 days, the unpleasant pain goes away - the body gets used to physical activity.
It is impossible to build muscle by training with 2-3 kilogram dumbbells. Programs from Jillian Michaels are aimed at active fat burning, and not at building muscle.

Interesting fact. It is important to take into account the features of the program in order to see the result after just a few workouts. Recommendations should not be ignored. This can result in serious injury.

Recommendations

Are common

You can only train in sneakers. It is forbidden to use sneakers or exercise without shoes - this increases the risk of injury. If you do not master the correct technique for performing the exercises, you may not achieve the effect. Buy dumbbells for training (we have already told you how to make the right choice) or replace them with bottles of sand or water.

Gillian warns about the soreness that will occur during the first week of intense training. After this period, it will gradually weaken and go away completely. If muscle pain continues, either you are doing the exercises incorrectly, or you need to change the program to an easier one, or you have health problems.

There is no need to be afraid of building muscle mass: Gillian does not offer dumbbells heavier than 4 kg, and with them it is impossible to achieve a bodybuilder figure. All programs are aimed at fat burning and weight loss.

In terms of nutrition

When creating weight loss programs, Michaels could not ignore the issue of diet, without changing which weight loss would not occur. However, she does not suggest any specific diet. Its rules are rather slightly adjusted principles of healthy eating:

Jillian Michaels suggests calculating daily caloric intake using the formula: 655 + (9.57 x weight in kg) + (1.852 x height in cm) – (4.7 x age in years). The result obtained cannot be reduced under any circumstances. This normalizes metabolism.
4 meals: 2 main, full (breakfast and lunch) and 2 additional, light (afternoon snack/lunch and dinner). This improves digestion.
You need to drink 8 glasses of water a day.
Other drinks can only be consumed between meals. This could be juices or green tea.
It is better to avoid salt, but if this is beyond your strength, at least limit its consumption to a minimum.
Keeping a diary will help you adjust your menu so that it works for weight loss.
In the first month of training, animal proteins are prohibited: no meat and eggs, and low-fat fish can be eaten no more than 2 times a week.
After a month, continuing to exercise, you need to gradually include chicken breast, turkey and rabbit in your diet.

Don't forget about water: you need to drink 8 glasses a day, and this is in addition to other drinks in the form of juices, fresh juices, etc.
Prohibited foods:

fast food, snacks (chips, nuts, crispy sticks);
cream, margarine;
mayonnaise;
ice cream;
fatty fish and meats;
semi-finished products;
pickles, marinades, smoked meats;
canned food;
baked goods, sweets, cakes, pastries, refined sugar;
dairy products with minimal fat content;
coffee, alcohol, carbonated and energy drinks, store-bought juices;
white rice, semolina.

Sausages and boiled sausage without fat can be allowed, but extremely rarely. Sauerkraut - only in small quantities as a separate ingredient in salads.

Sample menu for 1 day:

30-day program designed for a slimming effect

Julian developed this course specifically for those who have no training experience.

The execution time is 25 minutes.

The peculiarity lies in the three-stage program. Each part is completed within 10 days. There are 3 parts (levels) in total. The complex of loads is designed for daily use for 7 days a week.

Level 1 – in terms of intensity, it is the most accessible. During this part, the muscle frame is prepared for more serious physical actions.
Level 2 – this part is the most difficult and is difficult. During the second 10 days, the most noticeable changes in body shape will occur.
Level 3 – After strengthening the muscles over the previous 20 days, this stage will seem easier.

This complex belongs to the aerobic-strength complex and has a low level of complexity.

https://youtu.be/px6q-XYB1QE

Program overview

“Slim figure in 30 days” (30 Day Shred)

A program created specifically for the unprepared. One workout takes only 25 minutes. 5 minutes are spent on warming up and cooling down, and 20 minutes on the main part. The principle of lesson construction is 3/2/1:

3 min - strength exercises;
2 min - cardio exercise;
1 min - pumping the press.

The program consists of 3 levels of 10 days each:

Level 1 - simple, accessible load, excluding weekends;
Level 2 is the most difficult, but you need to endure it to see the first results;
Level 3 is easier than level 2, but more difficult than level 1.

Advantages:

Lesson duration is only 25 minutes;
Suitable for beginners with minimal physical training;
the complex includes strength, aerobic exercise and abdominal exercises, which allows you to quickly burn calories and pump up muscles at the same time.

And most importantly, thanks to this technique, you can actually lose 5-6 kg in 30 days and reduce the size of your waist and hips by several centimeters.

"Lose weight in 30 days" (Ripped in 30)

The principle of constructing classes is the same as in the previous review: 3/2/1. However, here the trainer already offers 4 levels, each of which lasts 1 week. They are steps of one ladder, and each one is more difficult than the previous one. Get ready for the fact that it will be easy only in the 1st week, and the rest of the time you will have to work hard. But such a gradual increase in loads will minimize stress on the body and make the process of introducing yourself to sports more gentle. The duration of one workout is half an hour. You need to exercise 5-6 days a week.

There are exercises with dumbbells, and of varying weights. Gillian recommends having two sets on hand: 1.5 kg and 4 kg.

What is good about this complex:

The training duration is only half an hour;
every week - a new level: the body does not have time to adapt to the loads, the exercises do not become boring;
the program is aimed at working out all muscle groups;
can be practiced even by beginners;
Even if you tried the 30 Day Shred program, you can safely do Ripped in 30, since the exercises here are different.

The complex also has its drawbacks. With good physical preparation, it may seem too easy, and without effort the effect cannot be achieved. In such a situation, it makes sense to choose something more substantial from Michaels. The second disadvantage is that the program has not yet been translated into Russian, so you will just have to repeat the exercises from the trainer using video lessons.

"Body Revolution"

Valid for 3 months. The frequency of training is 6 times a week, and they include:

4 strength training sessions targeting different muscle groups: days 1 and 3 – abs, shoulders, triceps, quadriceps, chest; Days 2 and 5 - back, biceps, abs, buttocks, hamstrings;
Days 4 and 6 - two cardio workouts.

Every 2 weeks, strength training becomes more difficult, every 4 - aerobic exercises.

The course consists of 3 levels, each lasting 1 month:

Level 1 - improved metabolism and fat burning;
Level 2 - strengthening muscles and improving the figure;
Level 3 – consolidation of results and achievement of set goals.

Jillian Michaels includes a calendar of classes for all 3 months with her video lessons.

You will need equipment: 2 pairs of dumbbells and a tubular expander. As a bonus, the trainer also offers a week's preliminary preparation for her three-month course to improve metabolism. It consists of a daily alternation of 2 phases: morning (strength) and evening (aerobic). The exercises are not difficult, but useful and improve the effectiveness of the entire program.

Why you should choose “Body Revolution” for weight loss:

there is a ready-made training plan for 3 months;
the exercise sets are varied;
alternating strength and aerobic training is a guarantee of weight loss;
The course comes with a separate nutrition plan, a calendar for all 90 days and a detailed description of the training;
The training duration is only half an hour;
a preparatory aerobic strength course will improve the effectiveness of weight loss;
As the training becomes more complex, the body and indicators such as strength and endurance improve.

Among the disadvantages, it is worth noting the duration of the course and the need to purchase a tubular expander.

“Flat stomach in 6 weeks” (6 Week Six-Pack)

The program is performed at a high pace, so it is unlikely to be suitable for beginners and the lazy. One lesson lasts half an hour, each consists of 2 cycles: the same set of exercises will need to be repeated twice.

There are two levels:

Level 1 - the first 4 weeks as preparation for further loads;
Level 2 - the next 2 weeks involve performing a set of fairly complex exercises.

You will need dumbbells and a fitness mat. Most of the exercises are performed on the floor.

Advantages:

the result is not only weight loss, but also an ideal stomach and waist;
The training duration is only half an hour;
alternating abdominal work and cardio exercises guarantees excellent results;
There is a ready-made training plan for all 6 weeks.

The disadvantages are inaccessibility for beginners and monotony of exercises. To avoid these shortcomings of the program, Gillian herself recommends combining it with the “Bun Killer” course, alternating classes every other day. The training will be much more varied, and the approach will be more comprehensive and effective.

No More Trouble Zones

The workout offers a set of weight-bearing exercises performed at a moderate pace. You should start with one and a half kg dumbbells and slightly increase their weight every 2 weeks. Each workout consists of 7 circuit training segments of 5 exercises each lasting 6 minutes.

Advantages:

simultaneous work of different muscle groups throughout the body;
low pace of classes;
the result of training is accelerated metabolism, burning calories and fat;
after a couple of months, the stomach is removed and the flabby muscles in the arms and legs are tightened.

However, this course is not designed for beginners and requires additional aerobic exercise.

Lose weight in 30 days/Ripped in 30

The program consists of 4 difficulty levels, each of which lasts 7 days. The workouts take 30 minutes a day and are quite active and interesting. They combine aerobic and strength training.

Why is it worth a try?

The opportunity to make your body more toned and beautiful;
Classes according to a unique program, which includes rare exercises.

Set of exercises “No problem areas”.

This course is suitable for those who have some experience in performing any physical activity.

The duration of execution should be 55 minutes.

All exercises are done with dumbbells, which should be selected depending on your own feelings. For those who are weak, you can take 0.5-1 kg. If you have self-confidence, you can take 1-2 kg there. These weights will be so small that with their help it is impossible to pump muscle mass, but only to give a fairly attractive relief to all muscle groups.

Distinctive feature of the complex:

Working out the muscle groups of the shoulders, arms, chest, abdomen, buttocks, thighs, calves.
Suitable for those who cannot tolerate jumping movements.
Each movement involves the maximum number of muscles in the work.
The principle is based on a large number of repetitions with minimal strength load, which contributes to thinning body size rather than building muscle mass.

Menu for several days

To build an ideal body, you should pay attention not only to training, but also to your diet. To create a complete diet, you need to take into account your metabolic rate. For those people who have a slow metabolism, Gillian advises eating complex carbohydrates.

If there is a rapid course of metabolic reactions, then the emphasis is on protein. It is also necessary to take into account that the need for calories and the rate of metabolic processes will change. It is for this reason that there is no need to create a menu for all stages of training at once. It is advisable to come up with options for your own dishes for 3 days in advance, and if necessary, modify them.

This is what a sample menu looks like for a few days ahead:

First day. For breakfast, we cook two eggs, whole grain toast and drink green tea. Lunch: make chicken salad and add mango and avocado to it. Almonds and oranges can be used as a snack. For dinner, we cook poultry using only a whole grain base with feta cheese, red onion and tomatoes.
Second day. Breakfast: several eggs, oatmeal with added fruits and nuts, tea without added sugar. For lunch we prepare chickpea porridge. For snacks we use an apple-banana smoothie. In the evening we eat chicken sauté.
The third day. After waking up, we eat light cottage cheese and a glass of any berries. For lunch we eat grilled veal and add corn as a side dish. You can use pear or mozzarella cheese as a snack. For dinner we cook chicken breast, which is baked in lemon-honey sauce.
Fourth day. In the morning, boil chicken sausage and bake potatoes. After a few hours, you can have pita with mozzarella, red onion, spinach and tomatoes. If you want to have a snack, then take a regular apple or a boiled egg. In the evening we eat a burrito with the addition of chicken, and also cook red beans.

Set of exercises “Yoga Inferno”

This type of power yoga was also not received quite positively by everyone. The reason for this was an approach that included a combination of yoga with intense stress on a specific muscle group. Therefore, many supporters of the classical approach considered this something foreign when performing asanas.

The first visible effect will occur after one month. This is the minimum time that the body needs to adapt to burning fat. In addition, the fabrics will become more elastic and flexible, which will allow you to create the desired reliefs.

Gillian Anderson herself highlights the following advantages of this program:

Combining stretching and cardio exercises promotes quick and effective weight loss.

You can develop not only flexibility, but also coordination.

The presence of jumps and exercises such as planks contribute to the development of endurance.

Elements borrowed from yoga allow you to smoothly remove the body from stress and allow the muscles to relax as much as possible.

But it should also be noted that there are other, more effective programs from Michaels to achieve the desired effect of an ideal figure.