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.
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!
