Let's face it: Not everyone is enthusiastic about going to the gym for a workout. You might not always have the motivation or time, especially considering gym commutes, peak hour crowds, and membership costs. But there's good news – you can achieve impressive workout results right at home. We've crafted the ultimate 30-day home workout plan for weight loss.
This home workout program begins with establishing solid foundations, focusing on strengthening often neglected body parts and building a robust base for enhanced conditioning. Over time, the exercises intensify, introducing more challenging routines to effectively burn fat. The program is structured in three phases, each lasting 10 days. To maximize results and ensure adequate recovery, it's crucial to take two non-consecutive rest days in each phase. On these days, light activities such as walking, or yoga are recommended to keep you active without overexertion.
Days 1-10
A1) Hip/Thigh Extensions, Sets: 8, Reps: 8 each leg
Start your 30-day weight-loss workout with hip/thigh extensions. Lie down on your back and bend one knee to form a 90-degree angle, while extending the other leg straight. Focus on the leg with the bent knee: engage your glute muscles, press down through your heel, and lift your hips upwards, making sure to keep them even as you rise. Maintain the extended leg straight and aligned with your torso throughout the exercise.
A2) Pushups, Sets: 8, Reps: 5
Assume a pushup stance, positioning your hands roughly shoulder-width apart. Ensure that your lower back remains flat and prevent your hips from sagging. As you lower your body, keep your elbows tucked close to your sides.
B1) Forearm Slides, Sets: 4, Reps: 10
Position yourself standing in front of a wall, with your feet placed four to six inches away from it. Place your forearms against the wall, ensuring they are level with your shoulders, and draw your shoulder blades downwards and towards each other. Glide your forearms upwards in a 'V' formation as far as possible while maintaining contact with the wall and keeping your shoulder blades positioned down and back. Then, slide your forearms back to the initial position and repeat the movement.
B2) Bear Crawls, Sets: 4, Reps: 15 yards
Start on your hands and knees, aligning your hands under your shoulders and knees under your hips. Lift your knees slightly off the ground, about an inch. Begin to crawl forward by simultaneously moving your right arm and left leg forward in a small step, then alternate with your left arm and right leg. As you move, keep your hips low and maintain your head in an upright position.
Days 11-20
A1) Split Squat, Sets: 8, Reps: 5 per leg.
Position yourself standing with one foot approximately three feet ahead of the other, ensuring that both knees form 90-degree angles when you are at the lowest point of the movement. Lower your body straight down, then push upwards primarily using the heel of your front foot. Be cautious to prevent your front knee from extending beyond your toe.
A2) 1.5 Pushups, Sets: 8, Reps: 8
Perform a complete pushup, and immediately after, execute another pushup but only lower yourself halfway down before pushing back up. This sequence of a full pushup followed by a half pushup counts as a '1.5 rep.' Continue repeating these 1.5 reps.
B1) Wall Slides, Sets: 4, Reps: 10
Position yourself standing with your head, shoulders, and glutes in contact with a wall. Ensure that your forearms are pressed firmly against the wall, leaving no gap between your skin and the wall. Engage your glutes and press your lower back into the wall, then slide your forearms up and down along the wall while maintaining this posture.
B2) Crab Walks, Sets: 4, Reps: 15 yards
Begin in the 'crab position': sit on the ground with your knees bent, feet flat, and hands placed on the ground behind you, directly under your shoulders and fingers pointing away from your body. Your hips should be raised just an inch off the ground and arms straight. Move forward by simultaneously taking a small step with your right arm and left leg, followed by a step with your left arm and right leg. Continue alternating in this manner, keeping your hips low and chest lifted throughout the movement.
Days 21-30
Conclude your 30-day weight loss workout with a 20-minute challenge. Set a timer for 20 minutes and aim to complete as many rounds as possible of the prescribed exercises, taking minimal rest between each round.
A1) Prisoner Hold Jump Squats, Reps: 6
Position yourself with your feet shoulder-width apart and toes slightly pointed outward. Place your hands behind your head. As you squat down, sit back and push your knees outward. Ensure your weight remains on your heels. When you squat down to a point lower than parallel, powerfully ascend and leap as high as you can.
A2) Reverse Lunge, Reps: 6 per leg
Step back far enough so that when you lower your body, both knees form 90-degree angles. Then, use your front leg to pull yourself back up to the starting position.
A3) Spiderman Pushups, Reps: 5 per side
While performing a pushup, simultaneously draw one knee outward toward the elbow on the same side. Lower yourself as close to the ground as possible, then push up and return the leg to its starting position. Alternate this movement with each rep, switching sides.
A4) Y/T/W/L, Reps: 8 per letter
Lie face down on an incline bench. Start by raising your arms above your head into a Y-shape, actively squeezing your shoulder blades together. Perform this movement for 8 repetitions. Next, extend your arms directly to your sides to form a T-shape, again squeezing the shoulder blades. Do 8 reps of this as well. Following that, bend your elbows to create a 'W' shape with your arms, lifting them behind you while continuing to squeeze the shoulder blades. Complete 8 reps in this position. Finally, keep your upper arms extended to the side, rotate your wrists upwards, maintaining a 90-degree angle at your elbows, and squeeze the shoulder blades together for 8 more reps.