30 Day Weight loss Challenge

Day 1 - 5: Cardiovascular Exercise (30 minutes, 5 days a week)

  1. Brisk Walking
  2. Jogging
  3. Swimming
  4. Cycling
  5. Dancing

Day 6 - 15: Strength Training (30 minutes, 3 days a week)

1. Monday (Chest and Triceps):

  • Warm-up: 5-minute walk/jog
  • Barbell bench press (3 sets of 8 - 12 reps)
  • Incline dumbbell press (3 sets of 10 - 15 reps)
  • Tricep pushdown (3 sets of 10 - 12 reps)
  • Tricep dips (3 sets of 12 - 15 reps)
  • Cool-down: 5-minute stretching

2. Wednesday (Back and Biceps):

  • Warm-up: 5-minute walk/jog
  • Pull-ups (3 sets of 8 - 12 reps)
  • Barbell rows (3 sets of 8 - 12 reps)
  • Dumbbell curls (3 sets of 10 - 12 reps)
  • Hammer curls (3 sets of 10 - 12 reps)
  • Cool-down: 5-minute stretching

3. Friday (Legs and Shoulders)

  • Warm-up: 5-minute walk/jog
  • Squats (3 sets of 8 - 12 reps)
  • Leg press (3 sets of 10 -12 reps)
  • Standing military press (3 sets of 8 - 12 reps)
  • Lateral raises (3 sets of 10 - 12 reps)
  • Cool-down: 5-minute stretching

Day 16 - 15: HIIT Workouts (20 - 30 minutes, 4 days a week)

1. Monday (Upper Body):

  • Warm-up: 5-minute walk/jog
  • Burpees (3 sets of 10 - 12 reps)
  • Mountain climbers (3 sets of 20 - 30 reps)
  • Jumping jacks (3 sets of 30 - 45 reps)
  • Plank jacks (3 sets of 30 - 45 reps)
  • Cool-down: 5-minute stretching

 2. Tuesday (Lower Body):

  • Warm-up: 5-minute walk/jog
  • Squat jumps (3 sets of 10 - 12 reps)
  • Box jumps (3 sets of 10 - 12 reps)
  • Lunges (3 sets of 10 - 12 reps per leg)
  • Calf raises (3 sets of 15 - 20 reps)
  • Cool-down: 5-minute stretching

3. Thursday (Core):

  • Warm-up: 5-minute walk/jog
  • Russian twists (3 sets of 10 - 12 reps)
  • Leg raises (3 sets of 1 0- 12 reps)
  • Bicycle crunches (3 sets of 10 - 12 reps)
  • Plank (hold for 30 - 60 seconds)
  • Cool-down: 5-minute stretching

4. Friday (Total Body):

  • Warm-up: 5-minute walk/jog
  • Jumping jacks (3 sets of 30 - 45 reps)
  • Burpees (3 sets of 10 - 12 reps)
  • Mountain climbers (3 sets of 20 - 30 reps)
  • Squat jumps (3 sets of 10 - 12 reps)
  • Cool-down: 5-minute stretching

Day 26-30: Active Recovery (30 minutes, 5 days a week)

  1. Light yoga or Pilates
  2. Leisurely walking or jogging
  3. Swimming or cycling
  4. Dancing or stretching
  5. Foam rolling or self-myofascial release

Remember to:

  • Warm up properly before each workout
  • Cool down and stretch after each workout
  • Listen to your body and rest when needed
  • Stay hydrated and fuel your body with a balanced diet

Please consult with a healthcare professional before starting any new exercise program. They can help you tailor the workout plan to your specific needs and goals.