30-Day Bulletproof Body Workout Plan

30 Days to a Bulletproof Body Workout Plan_header

Welcome to the 30-Day Bulletproof Body Workout Plan, a diet and exercise plan that burns fat, builds muscle, and helps you lose weight — up to a pound a day.

When it comes to body goals, exercise is only part of the equation. To eliminate cravings, perform better and reset your metabolism, you have to clean up your diet, too. Fortunately, this easy-to-follow diet and exercise plan sets you up for success — not hanger or calorie-counting.

How the Bulletproof Body Plan works

Woman writing in calendar

With the Bulletproof Body Workout Plan, you don’t have to wonder what to eat or how to move in order to feel great.

The 30-Day Bulletproof Body Workout Plan features:

30-Day Calendar

Bulletproof Body Workout Plan

Want to see the rest of the calendar? Download the Bulletproof Body Workout Plan now

Bulletproof Body workouts

Smiling in mountain pose

HIIT: Twice a week, you’ll do a high-intensity interval training (HIIT) workout that takes less than 20 minutes. HIIT combines all the benefits of resistance training and aerobic exercise in one workout. It’s the most efficient way to build muscle and endurance and torch fat, so you spend less time exercising and reap all of the rewards.

Weights: Once a week, you’ll hit the weights to stimulate muscle growth and increase your metabolic rate. You can follow the workouts provided here, or choose your own.

Move: On days you aren’t working out, make sure you’re still moving. Take a long walk, do some light yoga, or try a new fitness class. 

Click here to jump to the workouts

Bulletproof Body meal plan

Man preparing vegetables in kitchen

For the first two weeks, you’ll follow the two-week Bulletproof Protocol, straight out of “The Bulletproof Diet.” This plan was developed by Bulletproof Founder Dave Asprey to help you lose up to a pound a day without feeling hungry.

What it is: The Bulletproof Diet combines intermittent fasting and a cyclical ketogenic diet. That means 50 – 70 percent of your calories come from fat, 20 percent from protein, and 5 percent from fruit or starch. One day a week, you’ll take a break from keto and eat more carbs than usual.

How it works: Because you’re fasting, you drink only coffee for breakfast (more on that below), and eat lunch and dinner within a six-hour window. Eat lunch 15 to 18 hours after last night’s dinner, and eat dinner 5 to 6 hours after lunch. So, if you finished dinner at 6 pm, eat lunch the next day around noon.

What you’ll eat: Every day starts with a cup of butter-filled Bulletproof Coffee, which is the ultimate breakfast because it keeps you full and energized for hours. Because it contains only fat, and no carbs or protein, it won’t break your fast (more on that here). After the two-week Bulletproof Protocol, you’ll have the option to skip intermittent fasting once a week. See how you feel on the days you eat a tasty, high-fat breakfast.

In the Bulletproof Body meal plan, you’ll find recipes that taste great, are easy to prepare ahead of time, and adhere to the Bulletproof Diet. Download the recipe booklet here. It’s filled with ingredients that will help you look and feel your best by removing foods that spike blood sugar and cause inflammation.

Related: Download the Bulletproof Diet Roadmap

Why the Bulletproof Body Workout Plan works

Woman tying running shoes on bed

Your time is precious. The way you use it can help you live longer, enjoy more meaningful interactions with the people you love, and recognize spots in your life that are bringing you down.

With the Bulletproof Body Workout Plan, you’ll spend less time in the gym, but more time burning fat; less time cooking breakfast, but more time feeling energized; less time feeling tired, but more time accomplishing your goals.

You’ll also find plenty of room for flexibility. Think of these workouts and recipes as your personal inspo. Listen to the way your body feels after a great HIIT workout or a plate of grass-fed steak and organic vegetables, and check in with yourself along the way.

Are you thinking more clearly, moving more easily, and sleeping better?

Great. You’re on your way to a Bulletproof Body.

Download the Bulletproof Body Workout Plan now

Grocery list and recipe booklet

Woman shopping at grocery store

Download the grocery list here. It gives you a week-by-week overview of what you need for the Bulletproof Body Plan. 

Customize this list based on your needs and what’s available. Buy grass-fed, pastured, organic food whenever possible. Some foods listed here are suspect on the Bulletproof Diet, and should be eaten in moderation. Refer to the Bulletproof Diet Roadmap for more info.

Want to view all the recipes as a simple booklet? Download it here.

Workouts for a Bulletproof Body

HIIT A: Bulletproof bodyweight workout

Woman doing push-up

Equipment: None

Do each exercise for 60 seconds. Between moves, walk in place for 30 seconds.

  • Jog in place
  • Bodyweight squats
  • Push ups
  • High jumps
  • Sit-ups
  • Burpees

Repeat until you’re spent. Work up to 15 minutes.

HIIT B: Fat-blasting bodyweight and cardio workout

Woman doing burpees on mat

Equipment: None

Repeat this circuit 10 times:

  • 30 seconds burpees
  • 30 seconds walking in place

Then, hop on the treadmill or hit the track:

  • Run for 1 minute
  • Walk for 90 seconds
  • Repeat for a total of 20 minutes

HIIT C: Push-pull-core dumbbell superset


Equipment: Dumbbells

Do each of these exercises one after the other:

  • 10 reps dumbbell bench
  • 10 reps dumbbell single-leg squat, both legs
  • 60-second plank

Rest 30 seconds. Then, repeat the circuit 3 – 4 times.

Weights A: Bulletproof resistance workout

Woman doing pull-ups

Equipment: Dumbbells

Perform 10 sets of each of these moves with a 30-second rest in between:

  • Pull-ups
  • Dumbbell squats
  • Push-ups
  • Dumbbell deadlifts

Repeat the circuit 3 – 4 times.

Weights B: 13-minute dumbbell workout

Equipment: Dumbbells

Perform one set to failure of each exercise, resting for 45 to 90 seconds between moves. Choose a weight heavy enough that you can safely perform 8 – 12 reps of each weighted move.

  • Goblet squat
  • Pull-up
  • Hip thrust
  • Dumbbell overhead press
  • Dumbbell lunge
  • Dumbbell chest press
  • Dumbbell bent-over row

Ways to move 

Bulletproof sun salutation

Woman doing upward-facing dog

Equipment: Yoga mat

This sun salutation will help improve your focus and wake up your entire body. Hold each pose for a minute before moving onto the next one.

  • Mountain pose
  • Upward salute
  • Forward fold
  • Halfway lift
  • Plank
  • Low plank
  • Upward dog
  • Downward dog
  • Halfway lift
  • Forward fold
  • Halfway lift
  • Mountain pose
Back stretches everyone should do

Woman doing hip flexor stretch for back pain

Regular stretching can help loosen your muscles and strengthen your back — big benefits if you sit at a computer all day. Plus, it feels great. Here’s a quick stretching series you can do any time of day. Hold each stretch for 5 – 10 seconds and repeat 5 – 10 times.

  • Trunk rotation
  • Child’s pose
  • Cat-camel back stretch
  • Hamstring stretch
  • Hip flexor stretch
Other ideas

People walking in nature

  • Explore a new part of town on foot
  • Go on a hike outdoors with your family
  • Sit less during your workday
  • Use a foam roller
  • Walk while you’re on the phone
  • Stand on a vibration plate





Not Harder

Smarter Not Harder: The Biohacker’s Guide to Getting the Body and Mind You Want is about helping you to become the best version of yourself by embracing laziness while increasing your energy and optimizing your biology.

If you want to lose weight, increase your energy, or sharpen your mind, there are shelves of books offering myriad styles of advice. If you want to build up your strength and cardio fitness, there are plenty of gyms and trainers ready to offer you their guidance. What all of these resources have in common is they offer you a bad deal: a lot of effort for a little payoff. Dave Asprey has found a better way.

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