The level 3 30 day shred workout by Jillian Michaels is by far the most difficult! There are two levels in total but level 3 pushes you to the max. You will do a 3-2-1 combination sequence of strength training, cardio and abs. Then you will do two more sequences followed by a cool down workout. I am going to review the third level 30 day shred workout in detail. Following this, I’ll share my own tracking screenshots of how many calories I burned doing this workout video.
Jillian Michaels Level 3 Breakdown
The final 30 day shred workout is just over 27 minutes long. It starts with a 2 minute warm-up. After this you will start the first 3-2-1 sequence. If this workout seems too challenging for you, there is also a woman who does a modified version of each move.
Try to work at the same pace as Jillian does, but if you can’t, follow the woman modifying. Work your way up to be able to doing level 3 at the same pace as Jillian Michaels. If it is still too difficult, master the 30 day shred level 1 and 2 workouts first before moving to this final workout.
In the first circuit, you’ll do 3 minutes of strength-training. You’ll do walking and sinking planks followed by the Superman move. You will repeat this sequence one time.
After this, Jillian moves on to 2 minutes of cardio. For one minute she instructs you to do mountain climbers followed by sumo squat jumps. This sequence is repeated.
Finally, one minute of abs involves reverse crunches and scissor crosses.
In the next circuit, for strength training you’ll do squats with dumbbell presses. I’d recommend using a heavier weight like 8-10 pounds to burn more calories. Then you’ll do jumping alternating lunges. This is a great move because it combines both cardio and strength training. Your heart rate will climb very high! Repeat this sequence.
Next for cardio, Jillian uses light weights to do boxing style punches. Use a lighter weight such as 3-5 pounds for this exercise as it is safer to use a light weight when punching at this speed. Following this, you’ll use the same light weights or dumbbells to do weighted jumping jacks. In the 30 day shred level 3 workout, weights are often combined with cardio to increase the difficulty. The harder you work and the more difficult the exercise, the more fat and calories you’ll burn. Hence, why it is called 30 day “shred”!
For abs, you will do standard sit-ups. Try to do as many as you can by pushing your body up towards your knees. If this is too difficult, you can do basic crunches.
Starting with strength-training, you’ll do traveling push-ups on your toes followed by plank rows with leg raises. I’d use between 8-10 pound dumbbells for this exercise.
Jillian moves on to cardio with jump squats and rock star jumps (my other favorite!)
Your final ab sequence are side plank hip raises which are quite challenging but really work your core muscles.
After this you will do a cool down, and voila! You did it!
Calories Burned doing Level 3 of the 30 Day Shred
- In 28 minutes, I was able to burn 253 calories doing level three.
- Average heart rate: 132 beats per minute
- Peak heart rate: 166 bpm
- 14 minutes in the cardio zone, 14 minutes in the fat burning zone, 1 minute in the peak heart rate zone
I tracked my results using the Fitbit Charge HR 2 fitness bracelet where you’re able to stop and start your watch to see how many calories you burn for the duration of any activity.
Once you are able to master this workout with ease, you might consider doing two of the levels to make one longer workout. I’d try Levels 1 and 2 first to make nearly an hour workout.
As soon as that becomes manageable, you can switch to Levels 2 and 3 together. Doing this, you will burn around 600 calories in under an hour.
Where to Get Level 3 of Jillian Michaels’ 30 Day Shred?
Both Level 1 and Level 2 of the program are available on YouTube but you must purchase the DVD to be able to access level 3. The program is absolutely worth it and much more affordable than other programs on the market right now but offers the same results. It’s the kind of DVD you should always have on hand because you can take it with you on the go if you’re traveling, or do a quick workout in the evening before you binge watch your favorite TV show!
Jillian Michaels has developed dozens of workout videos to help you keep in shape. If you have mastered level 3 of the 30 day shred, it might be time for you to invest in a new workout program!
What to do after Level 3 becomes too easy for me?
If you are able to master the third level of the 30 day shred, high five to you! It is quite the workout. But the more you do the same workout, the less interested you’ll become and the less challenging it will be. That is why it is important to have a variety of workout DVDs on hand that you enjoy to keep things fresh and mix it up. Jillian Michaels has many different workout videos you can try out after this program. Her style of training is direct, athletic and efficient. And that is why her workouts including the 30 day shred are the most famous programs worldwide!