April 30 days program
Release date: March 2021

April 30 days program

Equipment: Fitness Mat

5-30 min

Per day

30 Days


Online Calendar


10 min
[11キロやせた] 背中と足が2回り細くなる最強バンザイランジ @Ruri Ohama


10 min
[ビキニ] 10分で胸の脂肪を増やす!1日1回を1週間! @小顔王子の中井さん。


10 min
[二重あご] 首から顎の脂肪を落とす顔やせエクササイズ @MaoMao TV


10 min
[今すぐ効く] 10分で内ももに5cm隙間!


10 min
[10分] ヒップアップ +5 cm お尻引き締め!1日1回を1週間!@Priyanka Yoshikawa


5 min
[青木愛] 肩の脂肪をガツンと落とす最強美姿勢エクササイズ!


5 min
[ビキニ] 5分で内もも-5cm太もも痩せ!1日1回を1週間! @愛チャンネル / 青木愛 official


11 min
[毎朝10分] 世界最速でやせるマサチューセッツ神ヨガ


5 min
[爆速] 5分で太もも-5cm内ももに隙間!1日1回を1週間!@愛チャンネル / 青木愛 official

DAY 10

10 min
[やせるダンス] 運動嫌いにおすすめ!たのしく踊るだけで体がひきしまる

DAY 11

5 min
[11キロやせた] お腹が2回り細くなる最強足パカ腹筋 @Ruri Ohama

DAY 12

5 min
[青木愛] 1日5分を7日!立ったまま腹筋に縦線を入れる運動

DAY 13

5 min
[最近どハマり] バストアップと良い姿勢が手に入るよ!まずは3日試してみて!

DAY 14

5 min
[7日やろう] 目の周りの脂肪(しみ・しわ・たるみ・くすみ)を落とすマッサージ

DAY 15

5 min
[3 days] Beautiful collarbone & shoulder blades exercise

DAY 16

10 min
[7 days] Peach hips! Tiny waist and slim butt! 7日間でぷりぷりお尻!

DAY 17

5 min
[7 days] Slim belly + inner thigh! Fix rib flare + bowlegs! 7日間で下腹と内もも引き締めて肋骨締め+O脚改善

DAY 18

10 min
[XS night routine] Slim waist stretch in 7 days! [XSナイトルーティン] 7日間で小さなウエストになるストレッチ!

DAY 19

5 min
[7 days] Shape belly fat right now! Lose fat while standing! お腹の脂肪を立ったまま落とす!

DAY 20

10 min
[Once a day] Girls ideal 11 line abs workout in 7 days! 女子の理想的な腹筋縦割り7日間筋トレ!

DAY 21

10 min
[100% slim face] Oriental exercise makes face twice as small by moving hands. 手を動かすだけで100%小顔になる!

DAY 22

11 min
After delivery housewife weight loss workout! 産後主婦が痩せる運動!

DAY 23

10 min

DAY 24

29 min
[300 kcal] Weight loss boxing cardio! 30分で300kcal消費する体重を落とすボクシング!

DAY 25

11 min
[1回で効く] 7日で肋骨締め&骨盤締め!華奢上半身&華奢下半身で全身細くする!

DAY 26

12 min
【10分】太もも-15cm!細く華奢になる専用の美コア脚やせ運動! | マッスルウォッチング × 山口絵里加

DAY 27

29 min
Emily 28 min workout

DAY 28

11 min

DAY 29

29 min
【28分】ビキニボディ滝汗!とにかく体を細くする運動! | Muscle Watching × Myprotein

DAY 30

29 min
[Changed my 40's life] -8kg workout routine. Once a day for a year.


1. Should I rest if I have muscle pain?

-If you have heavy muscle pain, you should take a rest. But, you can workout if you have light muscle pain. With or without muscle pain, you can do cardio exercise and stretching.
Check this video.

2. How long can I lose weight?

-Many successful people have been exercising for a year. If you have been exercising for a year, you will not gain weight again. Many failing people lose weight temporarily in a short period, but when they stop exercising, they gain weight again. You should workout for a year.
Check this video.

3.Should I workout everyday?

-Of course you can rest. However, there are many stretching videos that can be done in 5 minutes a day. Feel free to exercise.
Check 5 minutes playlist.

4. How many minutes should I workout a day?

-5 minutes or 10 minutes is enough. Of course you can exercise longer than that. It's important to continue doing, there is no need to force it for a long time.

5. Why can I lose weight by easy and short exercise?

-There is a big difference between not doing a little exercise and doing a little exercise. In many cases, a little exercise can help you lose weight. It does not matter if you do hard and long exercises. But it is not necessary.

Muscle Watching Results

Diet tips