This post contains affiliate links, please see my disclaimer for more information. Lauren is an independent team beachbody coach who co-runs The Girl Squad on the BOD app.

30 Day Breakaway is a four week, 30 day at home workout program that combines strength-based home workouts and guided audio runs for running outside or guided videos for running on a treadmill.

It includes 68 total body workouts that can be done in 20-30 minutes a day with minimal equipment depending on the calendar you choose.

The 30 day calendar will require you to complete 1-2 workouts/day for a total of 40-60 minutes and by the end you’ll be confident enough in your running to finish that 5k.

Updated 8/17/21 with full honest review of completed 30 day breakaway program.

skip to the good stuff.

General Info on 30 Day Breakaway
Equipment Needed and Additional Equipment I Chose To Use
Additional Support For The Hearing Impaired
Try the sample workout for free (36 minutes)
Workout Calendars and More info on 30 Day Breakaway
Check out the promo video for 30 Day Breakaway
Check out a few before/after photos
Grab A 30DBA Bundle or Beachbody on Demand Membership To Get Started
Honest Review of FULL 30 Day Breakaway Running Program
Check out the girl squad our fit group in the BOD app
Grab all the free workouts in one place (10+ workouts including 30 day breakaway)

what is 30 day breakaway?

30 Day Breakaway is Beachbody’s newest running program that combines strength based home workouts with guided audio or video runs which launched in October 2020 and was released to Beachbody on Demand to all members in March 2021.

It was created by Super-Trainer Idalis Velazquez, a NASM certified personal trainer who was nationally ranked as a track and field athlete.

She also created mes de mas which is filmed with both Spanish and English versions (same with 30 day breakaway).

What makes 30 day breakaway unique is that it is Beachbody’s first running program. Not only do you have multiple audio guided runs if you want to go outside, you also have the option to do video guided runs with Idalis if the treadmill is more your thing.

30 day breakaway brings together strength based workouts and guided audio runs so that you can go from a total beginner to finishing a 5k within 30 days (or more if you choose! remember: your pace is fast enough).

There is an advanced calendar for those who want to kick it up a notch as well as walk to run transition cardio workouts for those who have never run before (or who haven’t in a long time!).

Worried about the rain/bad weather? Beachbody’s got you covered with their rainy day cardio home workouts or simply switch it up and double up on the strength based workouts and trade the run for another day.

Better yet, switch up your rest day and utilize the rest day roll out 30 minute stretching and foam roll workout to loosen up those always tight muscles (I’m looking at you IT band and outside quad muscles!).

The Equipment You’ll Need:

Running Shoes (asics or brooks are my jam)
Make sure yours have less than 300-500 miles on them or are less than 6 months old, if you’re risky and choose to wear an older pair of shoes, keep an eye on any foot pain and make sure you get new ones if you start having issues!
Dumbbells (light, med, heavy or adjustable)
*I have similar weights as listed above. Personally using 5lb ankle weights, 10 & 15lbs dumbbells, & adjustable weights for my heavy.
Beachbody Band Loops
I personally have yellow, green, and blue in both the 9” and 12”, I also like the perform better brand
Headphones: ideally Bluetooth wireless (but not fully necessary if you don’t mind the cord)
I use the anker wireless headphones (over the ear version, so I can also use them in circus).

The sound is fabulous and they fit my little ears without any issues. They also come with ~ 12 different ear inserts (I’m using the ones they came with on, because they work!).

I did also try using my beats noise cancelling headphones but they were a little bulky and I felt like my feet sounded so loud in my ears, also my ears felt too warm. I am however, obsessed with wearing these on planes.
Foam Roller: 36” black is the one I have used personally since 2016
Additional Equipment Used:
Flip Belt: I would be LOST without this thing.
I added it in “additional equipment,” but actually believe it’s an ABSOLUTE MUST if you’re running outside. I put my gigantic phone in it, as well as hook my “running key” for the house to the clip, flip it over and then move the phone to the small of my back. I don’t even feel it while I’m running, it’s secure, and honestly such a great $20ish dollar purchase. I also use it hiking.

try 30 day breakaway for free here

love for the hearing impaired

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One thing that I love about this program, is that it includes a workout calendar adaptation for the hearing impaired.

Something that I don’t talk about a ton, is that my family has a long history of hearing impairment on my dad’s side, which has resulted in his brother, sister, and father having hearing aids.

My grandpa is so impaired, he requires a service where a person live types everything we say over the phone so he can read it in real time.

A few years ago, my dad had a super scary health scare, which resulted in the IV antibiotics saving his life, but also killing off whatever hearing he had left.

Thankfully, we live in a world where cochlear implants exist and he was able to have them surgically implanted on both ears.

Now, he has on demand head phones whenever he wants to (they’re Bluetooth enabled, which is fun! .. but also kind of a pain when you’re trying to get his attention and you don’t know he’s watching youtube, haha).

The hearing impaired workout adaptations are available in the program materials section, and beachbody: thank you for thinking of the hearing impaired community <3.

Want to learn more? Here are all the details:

68 workouts (total body, upper body, lower body strength workouts, stretching/foam roller workouts, guided audio and/or guided video runs, and bonus workouts including rainy day cardio home workout, beginner walk to run transition workouts)
Three Workout Calendars to x off each workout on so you don’t lose track:
- Original 30 day calendar, Time Crunch Calendar, Advanced Runner Calendar (photos below)
Written Out Run Calendar for the Hearing Impaired
20-30 minute strength workouts and 20-30 minute running workouts (with breaks built in!)
Equipment: running shoes, dumbbells, band loops, mat, headphones, (flip belt recommended)
Great For:
- Those who LIKE running and also those who liked running when they were playing sports but felt really bored with it when they became an adult.
- Those who want to transition from walking to running and those who’d LOVE to run or walk/run a 5k.
- People who like being guided on what to do during runs and who want a PLAN to follow so they don’t have to THINK about what they need to do, they just need to execute their workouts and get on with their day.

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try 30 day breakaway sample workout

*located in the start here section

“I thought I hated running, turns out I just hate running without a plan.”

— lauren baker

watch the 30 day breakaway promo video

testamonials/results

Here’s my personal take on results: they’re shiny, but they’re not everything. You may get them in 4 weeks, it may take longer. What is important is the discipline you build that will literally change every aspect of your life, and the confidence you’ll feel by learning how to move your body and feel comfortable while challenging it to do hard things. There’s a reason why millionaires spend an average of six hours a week exercising….

Here are the details on the sample workout:

36 minutes (19 minutes strength workout, 15 minutes run/walk)
Running Shoes, Dumbbells, Resistance Loops, Mat
Strength Based Workout + Run ( walk/run combo, with rest breaks built in)
Note: The audio guided run is located separately directly under the sample workout, called the “Sample audio run,” 17 minutes. If you plan to run on a treadmill you can keep the 36 minute sample workout going (it’s the video guided run the second half of the workout).

try the sample workout: 30 day breakaway

*workout is under “start here” section (main page)

ready to do the whole workout program:
30 day breakaway?

Have you tried the 30 day breakaway Sample Workout and you’re ready to do the whole program? I get it girl, I am personally loving it (in the middle of week 2 as I write this blog post in June of 2021!).

Here are your options:

If you already have Beachbody on Demand:

Resistance Loops (would recommend 9”)

*if it is after March 2021 you can access 30 Day Breakaway by getting the “workouts only option” here.

Prior to March 2021, if you purchase “workouts only” you will have to buy separate access to VIP program for $50 (total $150, which makes the bundles above a significantly better deal).

on a budget? Get 2 weeks of workouts free (pick 3 mo option)

*does not include 30 day breakaway vip program until March 2021

my honest review of 30 day breakaway

I began 30 day breakaway June 7th 2021, even though I kind of hate running.

Now don’t get me wrong, I’ve always RAN in some capacity. I grew up playing soccer and in junior high did track & field and cross country to stay in shape.

I would’ve continued with track & field in high school, but they were the same season as soccer so I had to say goodbye to high jump and the 4x4 insert sad face emoji.

I even tried to run in college, when my friend convinced me to sign up for the Chicago Marathon. It sounded like a great idea at the time. Something to COMMIT to, a great & obvious challenge, and something to do together.

THEN I got a summer internship in California, far away from the University of Iowa and my support system. I was lucky enough to live near the beach and ran 5-7 miles every day near Santa Monica.

Once my training started getting close to 10 miles, I became BORED. What? I’m running near the ocean and I’m bored?

That was the moment I knew that the marathon wasn’t in my future, so I pivoted and helped in the medical tent instead.

I was lucky enough to meet my friend at the finish line to celebrate with her briefly before I had to get back to work wheeling folks who were collapsing to the medical tent.

So why tell you this long story? because I had thought I’d written off running mostly forever.

Now, my husband Batman would get me to run occasionally to train for our bi-yearly bar crawl beer run when we lived in Washington State or if he wanted to spend quality time together (we met that summer in CA when I was attempting to be a runner, and he is most definitely 100% an actual runner).

So here I am, 12 years after attempting to train for a marathon, giving beachbody’s running program a go. WHY?

Because I’m curious.

Will I love it? Will I hate it? Will it make me fitter? Will I enjoy pieces and not others? Will it make me feel wildly powerful and confident?

Probably a little bit of all of it.

As of writing this extremely lengthy blog post, I am on “day 11” of the workout calendar, but of course, I am 14 days in, going at my own pace. Here are my thoughts so far:

Tips & lessons from 30 day breakaway

I am 100% grateful that I decided to get the Anker Bluetooth headphones and pull out my flip belt from the camping gear in the basement. These two items have made using the guided audio runs a total breeze.
I often have to rewind the guided audio runs because I start it too early.

There’s not a ton of time between pressing “start” on the guided audio run and actually starting to jog.
Sometimes putting my phone back into my flip belt takes me a little longer and I have to re-start it. Sometimes, it starts and I’m not moving yet, oh well — it happens, I just try my best.
The first week, I crushed it in the two a days per the workout calendar (first you do a 20-30 min home workout strength based workout and then you go for a 20 minute run). Week two work got a little busier and I had to start earlier so I had less time to do a full 60” workout.

I’m personally okay with this. As long as I get 4-5 30” workouts in each week I’m hitting my own personal goals.

I encourage you to figure out what your goals are FIRST, because two a day workouts might be a little much and I don’t want you to get discouraged if it takes you a little longer to complete the workouts like it will me. Your pace is FAST ENOUGH, seriously, I promise.
Give yourself 30-40 minutes for the runs, even if they only say 20 minutes.

A lot of times I will finish a run at a park and then leisurely walk/jog home. This takes a little extra time, so I build it in so I’m not late to work.

When I did both strength and runs together, I definitely needed about 75-90 minutes depending on how quickly I switched between the workouts.
The guided audio runs MAKE THIS PROGRAM.

Holy goodness, I didn’t realize I don’t hate running, I just hate running that I don’t feel like has a distinct purpose and is the SAME every day/workout. The guided audio runs are different each “run,” have built in rest breaks, and honestly FLY BY.
I’m enjoying being outside.

It’s June in Milwaukee, which means that it’s both humid and cool so you’re not really sure what you’re going to get.

I’m thankful today was an “indoor workout day,” because the wind was 20mph (what?? is that??). However, if it was a run day I would’ve likely switched it to a “bad weather cardio” workout because being whipped in the face by wind doesn’t sound that appealing.
I (still) wish there were a little more band exercises than dumbbell exercises.

Idalis does use the bands a bit and they ramp up in the workouts that come up after week two (abs on fuego), but I REALLY like band exercises and I feel like other workout programs like 10 Rounds used them more.

On a side note: I do really like her mobility exercises and the dumbbell moves so it wasn’t a big deal that the band loops weren’t used quite as much. Job 1 coming in winter 2021 and 645 look like they have lots of band loops though!
Idalis’ accent is super cute and so is she.

This is my first Beachbody workout program of Idalis’ I’ve done (although this is her second workout program released, her first was Mes de Mas). I’m honestly really liking her style and might have to add Mes de Mas (the english version) onto my 2022 list.
Sometimes I would switch my workouts up and do the first half of the foam roll out as a “warm up,” before a run and then complete the run if I didn’t have time to do a full 60” workout.
The first week I did two a days on the regular calendar (honestly I forgot there was a time saver calendar, oops). This proved to be a little more than I could spare for my morning workouts (~75 minutes for me).

So what I did was do two-a-days for roll out + strength or run whichever was next, and then the other days I would do just the strength 30” workout or the run.

Again, on run days, I would do either the “running warm up,” or the first half of the roll out where it’s stretching and write down where I left off (usually around 17” and finish the roll out with the foam roller part in the evening). This did mess up my tracking in my app, but oh well, it worked for me!
My hip flexibility improved a ton!

This is mostly subjective as I didn’t take pictures, but I felt like my hips opened up a ton with Idalis’ stretches and I’m going to miss them once I move onto a new program. She really does a great job focusing on both strength, running, and flexibility training all in ONE program!

If I was working with athletes I would absolutely have them do this program to understand how it all fits together and how flexibility and strength training are essential to running better and injury prevention.
She uses power lifting moves with dumbbells and makes it super simple.
I’ve always been intimidated by powerlifting moves (even six years into this home workout thing) and Idalis, really makes the power lifting moves seamless.

Honestly, I didn’t even realize I was “power lifting,” until a few workouts in. I was like, wait a second, that’s a snatch I’m doing — what the heck it was super easy the way she showed it.

I officially finished 30 Day Breakaway on July 31, 2021. I averaged 5.7 workouts per week, but I did count every single workout including “rest day roll outs” as one workout.

While the workout calendar is 30 days, I personally shoot for 4-5 30” workouts per week, so this specific calendar took me almost 8 weeks to complete.

I personally find this pace more sustainable over the last six years of consistent beachbody home workout programs (I typically complete 4-5 workout programs per year depending on their length).

Overall Takeaway:
would I do the at home running program, 30 day breakaway, again?

YEP! It was a challenge because I still would not consider myself a huge fan of running, but I have a HUGE respect for it and what it does for my body.

I enjoyed the guided audio running workouts 5 million times more than just “going for a run,” and the structure of the program made me feel like I was progressing toward something vs just being lost in the grind of “running.”

I find that I need purpose and a path toward something to keep me engaged when working out, otherwise I get bored. For me, the workout calendar of running, strength, and active recovery was enough to keep me engaged.

I will probably do it in May next year though if we’re still in Milwaukee, the end of July was getting REALLY HUMID and fairly warm at 6am. I think May-June would be a more comfortable overall experience :).

PS my 5k time was 29 minutes, which I was pretty happy with. I averaged around 9:06 pace, which for a non-runner is fairly respectable.

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our fit group "the girl squad" in the beachbody on demand app

it’s where me & my bff Marcie spend most of our time sharing our own workouts, our struggles, & cheering on the other ambitious women committing to beachbody on demand workouts. I cannot wait to cheer you on for committing to & falling in love with home workouts. Here’s to creating a fit routine you actually stick to.