30 minute home workout to lose weight

30 minute home workout to lose weight

A 30 minute workout plan provides the exercise necessary to burn calories and help you stay fit. When combined with the correct diet, a 30 minute workout also helps to burn stored body fat. If you want to lose weight, a combination of exercise and diet is the only way to reach your fitness goals.

Where Do You Start

The first thing you need to get out your mind that you don't have time to exercise. If you are really that busy, then it's even more important to find time to take care of yourself. Regular exercise not only helps you trim down and firm up. It also relieves stress and instills an overall sense of well-being.

Time is a factor when trying to schedule exercise, but with 24 hours in a day, you should be able to find 30 minutes for yourself at least three days a week. If you don't have time to get to the gym, you can put together a 30 minute workout plan that can be done at home. Before starting any exercise plan be sure to talk it over with your doctor.

What to Include in a 30 Minute Workout Plan

When working out for 30 minutes, your plan should include:

• Warm up
• 20 minutes of resistance training
• 10 minutes high intensity cardio intervals
• Cool down

Exercises to Incorporate:

Thighs

• Squats: With your feet planted about shoulder width apart, keep your back straight. Bend knees as if sitting, but don't let your knees go in front of your ankles. (10 reps)
• Lunges: Start with feet slightly apart. Step forward with your right leg and lower your body until your right knee is lined up with your ankle. Return to starting position and repeat with the left leg. (10 reps)

Core, Butt and Hamstrings

• The Bridge: Lie on your back with knees bent and feet a comfortable distance apart. Slowly bring your hips up while keeping the small of your back on the floor. Squeeze your glutes, hold and return to starting position. (10 reps)

Core, Chest and Arms

• Push-ups: Lie face down. Place palms on the floor shoulder width apart. Foot placement will determine what level of difficulty you want to perform. If you're a beginner, place your knees on the floor and push up keeping a straight line from your shoulders to your knees. For a more advanced push up, place toes on the floor and push up in a straight form from shoulders to your feet. (10 reps)

Cardio

• Cardio exercise can include walking/running in place, an elliptical trainer, the treadmill or other piece of fitness equipment. The key to this part of your workout plan is to use intervals for ten minutes. For an interval, kick up the intensity for bursts of 30 seconds, and then slow it down for 30 seconds, and keep going until you've completed your 10 minutes.

How Often Should You Exercise?

Follow the above exercise routine three days a week. On your off days, enjoy a 30 minute walk. Once you get the idea down for the flow of a 30 minute routine, feel free to add your own exercises for variety, but be sure to target all the muscle groups.