The Best 30 Day Fat Burning Workout Routines for Beginners
The Best 30 Day Fat Burning Workout Routines for Beginners
In the event that you are simply beginning on your fitness venture, all the information around good dieting and practicing can get overpowering, and you most likely won't realize where to begin. Some eating designs and workout routines for beginners are very alarming and the main thing 'learner inviting' about them is simply the expression.
This 30-day fat destroying workout routine for beginners essentially will hold your hand, while you get your feet wet and begin dropping pounds fast.
The workout s in this arrangement are low effect for the initial two weeks, yet as you fabricate your quality and condition your body, the force grabs only a smidgen.
The best thing about this preparation plan is that you won't bounce from your lounge chair to the exercise center by completing 10 burpees, 50 squats, or 20 push-ups! Such workout gets ready for beginners are insane and are just intended to set you up for disappointment.
An extraordinary workout guide like this one instructs how to slip into fitness and exercise, and how to appropriately advance from week to week, and month to month.
The most effective method to Begin Working Out
Take photographs of yourself before you begin this 30-day fat consuming workout challenge. Toward the finish of the 30 days, take your after photographs and think about the advancement from when you began to where you are following 30 days.
Continuously begin your workouts with a warm-up and completion of off with a chill off daily practice to stay away from damage as guided beneath.
You should always do a dynamic warm up, that is, stretching the body muscles through movement and never holding the stretches (static stretching).
It’s perfectly okay however to cool down with static stretches.
Dynamic Warm Up- 5 minutes
March in place – 60 seconds
Arm circles – 60 seconds
Hip circles – 60 seconds (30 seconds clockwise, and 30 seconds anticlockwise direction)
Standing toe touches – 60 seconds
Jumping jacks- 60 secondsstatic stretching for cool down
Cool Down 3 mins 45 secs
Jog in place – 30 seconds
Standing quad stretch- 60 seconds (30-second hold for each leg)
Standing Hamstring Stretch – Hold for 60 seconds
Shoulder squeeze stretch- 30 seconds
Child’s Pose – 45 seconds
30-Day Fat Burning Workout Routines for BeginnersHow to do push ups on the knees for beginners
DAY 1 (Monday) Fat Burning Workout
12 squats
12 push-ups (on the knees)
10 triceps dips
20 step ups
12 backward lunges (6 each leg)
10 dumbbell overhead triceps extension
Repeat twice
DAY 2 (Tuesday) Fat Burning Workout
12 forward lunges ( 6 each leg)
12 dumbbell hammer curls
12 glute bridges
12 bicep curls
12 dumbbell rows
12 stiff leg deadlifts
Repeat twice
DAY 3 (Wednesday) Fat Burning Workout
Cardio workout
Jog in place – 60 seconds
Jumping jacks – 60 seconds
Shadowboxing – 60 seconds
Butt kicks – 60 seconds
Fast feet – 60 seconds
Butt kicks – 60 seconds
Skater hops – 60 seconds
Repeat twice
Fat Burning Abs Workout Routine for Day 3
20 Russian twists
30-second plank hold
20 flutter kicks (alternating legs)
Day 4 (Thursday) Fat Burning Workout
12 squats
12 push-ups (on the knees)
10 triceps dips
20 step ups
12 backward lunges (6 each leg)
10 dumbbell overhead triceps extension
Repeat twice
Day 5 (Friday) Fat Burning Workout
12 forward lunges ( 6 each leg)
12 dumbbell hammer curls
12 glute bridges
12 bicep curls
12 dumbbell rows
12 stiff leg deadlifts
Repeat twice
Day 6 Fat Burning Workout
Rest
Day 7 Fat Burning Workout
Rest
Week 2 Fat Burning Workout Routines for Beginners
DAY 8 (Monday)
15 squats
15 push-ups (on the knees)
12 triceps dips
30 step ups
16 backward lunges (8 each leg)
12 dumbbell overhead triceps extension
woman doing dumbbell tricep extension
Repeat twice
DAY 9 (Tuesday)
16 forward lunges ( 6 each leg)
15 dumbbell hammer curls
15 glute bridges
15 bicep curls
15 dumbbell rows
15 stiff leg deadlifts
Repeat twice
DAY 10 (Wednesday) Fat Burning Abs Workout
20 Russian twists
30-second plank hold
20 flutter kicks (alternating legs)
Cardio workout
Jog in place – 60 seconds
Jumping jacks – 60 seconds
Shadowboxing – 60 seconds
Butt kicks – 60 seconds
Fast feet – 60 seconds
Butt kicks – 60 seconds
Skater hops – 60 seconds
Repeat twice
DAY 11 (Thursday)
15 squats
15 push-ups (on the knees)
12 triceps dips
30 step ups
16 backward lunges (8 each leg)
12 dumbbell overhead triceps extension
Repeat twice
DAY 12 (Friday)
16 forward lunges ( 6 each leg)
15 dumbbell hammer curls
15 glute bridges
15 bicep curls
15 dumbbell rows
15 stiff leg deadlifts
Repeat twice
Day 13 (Saturday)
30- 45 minutes minute walking (low-intensity steady state cardio)
Day 14 (Sunday)
Rest
Week 3 Fat Burning Workout Routines for Beginners
DAY 15 (Monday)
12 jumping squats
30- second straight-arm plank hold
12 lying triceps extension (skull crushers)
20 walking lunges
12 sumo squats
12 triceps dips
Repeat twice
straight arm plank hold
DAY 16 (Tuesday)
14 single leg deadlifts (7 each leg)
12 dumbbell hammer curls ( use heavier weights this time)
12 dumbbell glute bridges
12 bicep curls ( use heavier weights this time)
12 dumbbell rows ( use heavier weights this time)
15 kettlebell swings
Repeat twice
DAY 17 (Wednesday) Fat Burning Abs workout
25 Russian twists
30-second plank hold
30- second side planks (30 seconds each side)
20 flutter kicks (alternating legs)
Cardio workout
Walking – 60 seconds
Running – 30 seconds
Walking – 60 seconds
Running – 30 seconds
Walking – 60 seconds
Running – 45 seconds
Walking – 60 seconds
Repeat twice
DAY 18 (Thursday)
12 jumping squats
30- second straight-arm plank hold
12 lying triceps extension (skull crushers)
20 walking lunges
12 sumo squats
12 triceps dips
Repeat twice
DAY 19 (Friday)
14 single leg deadlifts (7 each leg)
12 dumbbell hammer curls ( use heavier weights this time)
12 dumbbell glute bridges
12 bicep curls ( use heavier weights this time)
12 dumbbell rows ( use heavier weights this time)
15 kettlebell swings
Repeat twice
DAY 20 (Saturday)
30- 45 minutes minute walking (low intensity steady state cardio)
Day 21 (Sunday)
Rest
Week 4 – Final Week- Fat Shredding Workout Routines for Beginners
DAY 22 (Monday)
15 jumping squats
30- second straight-arm plank hold
15 lying triceps extension (skull crushers)
20 walking lunges
15 sumo squats
15 triceps dips
Repeat twice
DAY 23 (Tuesday)
16 single leg deadlifts (8 each leg)
15 dumbbell hammer curls
15 dumbbell glute bridges
15 bicep curls
15 dumbbell rows ( use heavier weights this time)
20 kettlebell swings
Repeat twice
DAY 24 (Wednesday) Fat Burning Abs workout
30 Russian twists
30-second plank hold
30-second side planks (30 seconds each side)
25 flutter kicks (alternating legs)
Fat burning cardio workout for beginners
Walking – 60 seconds
Running – 45 seconds
Walking – 60 seconds
Running – 45 seconds
Walking – 60 seconds
Running – 45 seconds
Walking – 60 seconds
Repeat twice
DAY 25 (Thursday)
15 jumping squats
30- second straight-arm plank hold
15 lying triceps extension (skull crushers)
20 walking lunges
15 sumo squats
15 triceps dips
Repeat twice
DAY 26 (Friday)
16 single leg deadlifts (8 each leg)
15 dumbbell hammer curls
15 dumbbell glute bridges
15 bicep curls
15 dumbbell rows ( use heavier weights this time)
20 kettlebell swings
Repeat twice
DAY 27 (Saturday)
30- 45 minutes minute walking (low-intensity steady state cardio)
Day 28 (Sunday)
Rest
DAY 29 (Monday) Use lighter weights than the previous week
20 squats
20 pushups
20 lying triceps extension (skull crushers)
20 backward lunges
20 sumo squats
20 triceps dips
Repeat twice
DAY 30 (Tuesday) Use lighter weights than the previous week
20 stiff leg deadlifts
20 dumbbell hammer curls
20 dumbbell glute bridges
20 bicep curls
20 dumbbell rows
25 kettlebell swings
Repeat twice
Congratulations, you are now a badass! Well done.
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