12 November 2020

30-Day Weight Loss Workout Plan at Home

Did you know that you can achieve fantastic weight loss results at home in 30 days with no gym membership required? There are three key elements to successful weight loss; exercise, nutrition, and sleep. This article will explain each of these elements and teach you how to achieve excellent results at home in 30 days using at home workouts to lose weight.

The Three Keys to Weight Loss

As explained, the fastest way to lose weight is to focus on three key areas of your lifestyle; fitness, nutrition, and sleep. These areas are based on extensive scientific research and are critical elements of your weight loss program.

1: Sleep

Studies show that sleep has a significant effect on weight loss because not getting enough sleep causes your hunger hormones to become unbalanced. Your body produces too much ghrelin - the hormone that signals hunger, and not enough leptin - the hormone that signals fullness. This imbalance results in food cravings and overeating, making weight loss more challenging.

Also, too little shut-eye results in low energy levels, which causes people to skip exercise and overeat sugary foods in a desperate bid to increase energy levels. As we know, simple sugars and starches cause an energy spike and crash, making you feel worse than you did before. The verdict? For the fastest way to lose weight, ensure you get 7-9 hours of quality sleep every night.

2: Nutrition

There are so many fad diets out there these days. Most of them rely on cutting out a major food group. While these may work in the short term, most dieters realize that when they return to eating all food groups again, the weight they lost comes back again.

The truth is, there are no shortcuts to health. The focus of nutrition should be on eating a balanced diet that provides all macro and micronutrients the body needs. Healthy balanced eating is the only way to ensure long-term health, and weight loss is a happy side effect of a healthy diet and exercise regime.

To compliment your weight loss workout plan:

  1. Eat plenty of fruits and veggies, lean protein, and complex carbohydrates.
  2. Avoid refined carbohydrates, processed foods, sugary snacks, hydrogenated fats, and alcohol.
  3. Drink 8 glasses of pure water every day because proper hydration helps to flush out toxins that can cause your body to hold onto body fat.

3: Exercise

You do not need to go to the gym; there are plenty of at home workouts to lose weight that are safe, effective, and fun. For example, the 30 Day Fitness app will create a customized weight loss workout plan during the onboarding process. All you need to do is enter some basic information about yourself and your goals, and the app will design your perfect fitness routine. The plan is weekly and automatically adapts to your progress.

Start working out

Additionally, if you want to focus on a specific area, the app has a selection of 30-day challenges. You can tone up your abs and booty, create an hourglass waist, or blast off your belly fat, all in just 15 minutes a day. The results from these challenges are phenomenal, plus, they are super fun and motivating.

Seven Day Weight Loss Workout Plan

Here is a sample seven-day weight loss workout plan that you can try this week. Repeat each exercise for 60 seconds, rest for 30 seconds in between, and complete three rounds. Do some gentle stretches after exercising to reduce muscle soreness and aid recovery.

Monday: Cardio

  • High knees - Stand with feet shoulder-width apart. Bring one knee up towards your chest, then bring it back down and repeat with the other knee. Speed up so that you are jogging on the spot and raising your knees as high as you can.
  • Squat jumps - Stand with feet shoulder-width apart and parallel. Lower yourself as if sitting down into a chair until your thighs are parallel with the floor. Keep your knees tracking over your toes. Drive through your heels to jump up off the floor and land softly in the starting position.
  • High plank - Place your hands on the floor underneath your shoulders and either balance on your toes or your knees. Firm your core and hold the position for the whole 60 seconds if you can. If you need to come out for a rest before the 60 seconds is complete, do so and then come back in if the timer is still running. Over time you will get stronger and be able to hold it for the full 60 seconds.

Tuesday - Upper Body

  • Push-ups - Come into your high plank position, either on your toes or your knees. Bend your arms and lower your chest towards the floor. Firm your abs and glutes and push back up to the starting position.
  • Tricep dips - Use a low chair or bench, or the bottom stair. Sit on the support and place your hands on it either side of you, fingers over the edge. Have your feet flat on the floor hip-width apart. Move your hips forward off the support, bend your elbows, and lower towards the floor. Extend your arms to push back up to the starting position.
  • Low plank - Come into your high plank position, either on your toes or your knees. Lower onto your elbows and clasp your hands. Tuck your elbows in and draw your shoulder blades together and down. Straighten your neck and form your core.

Get your plan

Wednesday: Rest

Do something nice for yourself that doesn't involve sugary or fatty food based treats. Have a relaxing bath, read a good book, or do some meditation.

Thursday: Lower body

  • Squats - Stand with feet shoulder-width apart and parallel. Lower yourself as if sitting down into a chair until your thighs are parallel with the floor. Keep your knees tracking over your toes. Drive through your heels to return to the starting position.
  • Lunges - Stand with feet shoulder-width apart and parallel, hands on your hips. Step forward with the right leg so that the knee creates a right angle and lower the left knee almost to the floor. Push back to the starting position and repeat on the opposite side.
  • Sit-ups - Lay on your back, knees bent, feet flat on the floor and hip-width apart. Place your hands by your ears and open your elbows wide. Firm your core as you raise your upper body to a sitting position, keeping your feet on the floor. Lower to the starting position with control.

    Weekly routine lower body

Friday: Walk

Go for a brisk walk today. We recommend a minimum of 20 minutes if you can. Bonus points if you can bring mindfulness into your walk. Be present and notice as much as you can about your surroundings and sensory perceptions.

Saturday: Yoga

Mini Sun Salutations - Flow through the poses with your breath at a pace that suits you. Do a minimum of three rounds, more if you can. Relax in Savasana for at least two minutes at the end.

  • Mountain pose - Stand at the top of your mat, feet hip-width, and arms by your sides. Inhale and raise your arms above your head to touch.
  • Downward dog - Exhale and bend your knees to plant your palms on the mat. Step your feet back to make a triangle shape with your body and the floor. Keep your shoulders back away from your ears, relax your neck, and tilt your sitting bones toward the ceiling as you draw your navel toward your spine.
  • Upward dog - Inhale as you drop your knees to the floor, lower to your tummy, and push down into your hands to raise your upper body off the mat, opening your chest and dropping your shoulders. Your chest should point toward the wall in front of you. Either rest on your legs or lift your legs to rest on the tops of your feet and hands only.
  • Child's pose - Exhale and lower your chest back to the floor, then push back into Child's pose, bending your legs and bringing your sitting bones over your feet. If there is a space between your buttocks and feet, place a folded blanket or cushion in the gap. Rest your forehead on the floor or a pillow or block if that's more comfortable. Keep your arms stretched out in front of you.
  • Return to Mountain pose - Inhale and lift your forehead off the floor. Come up to your hands and knees and then back to Downward dog. Walk your feet to your hands, and with bent knees, slowly roll up to toe starting position.

Sunday: Rest

Do something nice for yourself again and celebrate your progress this week!

Final Thoughts

The fastest way to lose weight is to get adequate sleep, eat a healthy balanced diet, and stick to a weight loss workout plan tailored to your stats and goals. Download the 30 Day Fitness app to get started using personalized at home workouts to lose weight safely and sustainably.

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