Lose Weight With This 30 Day Workout Fat Burning Plan

Lose Weight With This 30 Day Workout Fat Burning Plan

So, you have completed the 30-day walking plan to lose weight and now you are ready to step up your game. Now, you will continue to lose weight with this 30 day workout fat burning plan.

 

30 day fat burning workout

 

I get bored pretty easily in workouts when there isn’t variety and challenges. This program will provide both. Don’t put away your walking shoes just yet, because there is walking and even light jogging or cycling.

It is important to change up your activity and exercises routinely to continue to challenge your muscles. While this program does reference weights, you don’t have to use any. I do recommend using weights for multiple better health reasons.

Additionally, the other part of successfully losing weight after 40 is nutrition. We used to be able to say, I workout so I can eat whatever I want. We now know after 40 that isn’t true at all. I recommend tracking calories, but even more important is tracking macros. Not all calories are the same and if you are only counting calories you could be missing the boat on weight loss.

We tend to talk a lot about nutrition and working out for weight loss, but those good habits will need to continue on even after you reach your goal weight. Living a healthy lifestyle is continued healthy nutrition and exercise. You will feel the differences after a few months and all of the healthy habits will begin to have a wonderful domino effect on your life. Forty will have never felt so great!

Remember to start with a proper warm up as well as ending with a nice relaxing stretch focusing on the muscles used.

30 Day Workout Fat Burning Plan

Day 1:

Cardio – 30 minutes of walking

Day 2:

Strength – 2 sets of each exercise

Warmup 5 minutes marching/jogging in place

Step ups (using any elevated surface or a chair/couch) 20reps (10 each leg)

Tricep dips with hands on chair/couch/bench 10reps

Deadlifts holding single weight (or any household item) 10 reps

Shoulder press 10 reps

Squats 10 reps

Pushups 8 reps

Russian twists 10 reps each side

Plank hold 30 seconds

Day 3:

Cardio – 30 minutes of cycling or walking

Day 4: Rest

Day 5:

Strength – 2 sets

Warmup 5 minutes walking/marching/jogging in place

Pushups 8 reps

Reverse lunges 10 reps each leg

Arm circles 20 seconds each direction

Calf raises 15 reps

Mountain climbers 10 reps (1 knee to chest with each leg is considered 1 rep)

Flutter kicks lying on stomach 10 reps each leg

Bridges 10 reps

Bicycle abs 10 reps each side

Day 6:

Cardio – 10 minutes of jogging/walking and 15 minutes walking

Day 7:

Strength – 2 sets

Warmup 5 minutes

Inchworm 8 reps

Wall squat 10 reps (slow and controlled)

Lateral raise all the way up / rainbow arms holding weights 10 reps

Sit to stand (no rest at sitting) 10 reps

Rear deltoid fly holding weights 10 reps

Curtsy lunge 10 reps each leg

Superman lying on stomach 10 reps

Boat pose 20-30 second hold

Day 8:

Cardio – 20 minutes cycling or elliptical or 10 minutes jogging with 10 minutes walking

Day 9:

Strength – 2 sets

Warmup 5 minutes

Step ups 15 reps each leg

Tricep dips 12 reps

Deadlifts holding single weight 12 reps

Shoulder press 12 reps

Squats 12 reps

Pushups 9 reps

Russian twists 12 reps each side

Plank hold 30 seconds

Day 10:

Cardio – 12 minutes jogging and 15 minutes walking

Day 11: rest

Day 12:

Strength – 2 sets

Warmup 5 minutes

Pushups 9 reps

Reverse lunges 12 reps each leg

Arm circles 25 seconds each direction

Calf raises 20 reps

Mountain climbers 12 reps

Flutter kicks 12 reps

Bridges 12 reps

Bicycle abs 12 reps each side

Day 13:

Cardio – 25 minutes cycling/elliptical or 35 minutes walking

Day 14:

Strength – 2 sets

Warmup 5 minutes

Inchworm 10 reps

Wall squat 12 reps (slow and controlled)

Lateral raise all the way up / rainbow arms holding weights 12 reps

Sit to stand (shifting weight onto single leg/side) 8 reps each leg

Rear deltoid fly holding weights 12 reps

Curtsy lunge 12 reps each leg

Superman lying on stomach 12 reps

Boat pose 25-30 second hold

Day 15:

Cardio – 12 minutes jogging and 15 minutes walking

Day 16:

Strength – 3 sets

Warmup 5 minutes

Step ups 10 reps each leg

Tricep dips 10 reps

Single-leg Deadlifts (or keep both legs on floor) 10 reps each leg or 15 reps if both on floor

Shoulder press 10 reps

Squats 10 reps

Pushups 8 reps

Russian twists 10 reps each side

Plank hold 30 seconds

Day 17:

Cardio – 30 minutes elliptical/cycling or 40 minutes walking

Day 18: rest

Day 19:

Strength – 3 sets

Warmup 5 minutes

Pushups 8 reps

Reverse lunges 10 reps each leg

Arm circles 20 seconds each direction

Calf raises 15 reps

Mountain climbers 10 reps

Flutter kicks 10 reps

Bridges 10 reps

Bicycle abs 10 reps each side

Day 20:

Cardio – 15 minutes jogging and 12 minutes walking

Day 21:

Strength – 3 sets of each

Warmup 5 minutes

Inchworm 8 reps

Wall squat 10 reps (slow and controlled)

Lateral raise all the way up / rainbow arms holding weights 10 reps

Sit to stand (single leg or shifting weight onto single leg) 8 reps each side

Rear deltoid fly holding weights 10 reps

Curtsy lunge 10 reps each leg

Superman lying on stomach 10 reps

Boat pose 20-30 second hold

Day 22:

Cardio – 30 minutes elliptical/cycling (increased resistance) or 45 minutes brisk walking

Day 23:

Strength – perform each exercise for 60 seconds, rest 30 seconds between each exercise

go through exercise list once, then go through for a second set

Warmup

Step ups

Tricep dips

Deadlifts

Shoulder press

Squats

Pushups

Russian twists

Plank or elbow plank

Day 24:

Cardio – 20 minutes jogging and 10 minutes walking

Day 25: rest

Day 26:

Strength – perform each exercise for 60 seconds, rest 30 seconds between each exercise

go through exercise list once, then go through for a second set

Warmup 5 minutes

Pushups

Reverse lunges

Arm circles

Calf raises

Mountain climbers

Flutter kicks

Bridges

Bicycle abs

Day 27:

Cardio – 30 minutes elliptical/cycling at higher resistance or 45 minutes brisk walking

Day 28:

Strength – perform each exercise for 60 seconds, rest 30 seconds between each exercise

go through exercise list once, then go through for a second set

Warmup 5 minutes

Inchworm

Wall squat

Lateral raise

Sit to stand

Rear deltoid fly

Curtsy lunge

Superman

Boat pose

Day 29:

Cardio – 25 minutes jogging and 5 minutes walking

Day 30: 30 day workout fat burning plan FINALE!!

Strength – perform 1 set of each exercise, but slow and controlled through each repetition

Step ups 10 reps

Tricep dips 10 reps

Single Leg Deadlifts 10 reps each side

Shoulder press 10 reps

Squats 10 reps

Pushups to exhaustion (at least 10)

Russian twists 10 reps

Plank or elbow plank to exhaustion (30-45 seconds at least)

Reverse lunges 10 reps each leg

Arm circles 30 seconds each direction

Calf raises 15 reps

Mountain climbers 10 reps

Flutter kicks 10 reps

Bridges 10 reps

Bicycle abs 10 reps

Inchworm 10 reps

Wall squat with 30 second isometric hold 5 reps

Lateral raise 10 reps

Single Leg Sit to stand 5 reps each leg

Rear deltoid fly 10 reps

Curtsy lunge 10 reps each side

Superman 10 second hold 5 reps

Boat pose hold 30-60 seconds

Next 30 day workout plan:

After you have completed this 30 day workout fat burning plan, you may be ready for the 30 day No Equipment Workout. It’s another great workout plan you can complete in your own home.

Be sure to come back and share your results in the comments below!

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