30-minute Weight Loss Exercise Plan
Warm-up (5 minutes):
Begin with 2 minutes of light cardio, such as jogging in place or jumping jacks, to raise your heart rate.
Spend 3 minutes performing dynamic stretches, such as arm circles, leg swings, and torso twists, to prepare your body for the workout.
Cardiovascular Exercise (15 minutes): Perform the following exercises in a circuit format, doing each exercise for 1 minute and then moving on to the next without rest. Complete the circuit three times.
Jumping jacks: Jump your legs out to the sides while extending your arms overhead.
High knees: Run in place while lifting your knees up towards your chest.
Burpees: Start from a standing position, squat down, kick your legs back into a push-up position, perform a push-up, jump your legs forward, and explode into a jump with your arms reaching overhead.
Mountain climbers: Get into a push-up position and alternate bringing your knees towards your chest, as if running horizontally.
Jumping lunges: Start in a lunge position and explosively jump, switching legs in mid-air and landing in a lunge on the other side.
Strength Training (10 minutes):
Perform the following exercises back-to-back, without rest, for 30 seconds each. Complete two rounds.
Squats: Stand with your feet shoulder-width apart, lower your body into a squat position by bending your knees, and then return to the starting position.
Push-ups: Get into a plank position with your hands slightly wider than shoulder-width apart, lower your body by bending your arms, and then push back up.
Alternating reverse lunges: Step back with one foot, lowering your body until both knees are bent at a 90-degree angle, then return to the starting position and switch legs.
Plank: Get into a push-up position, resting your weight on your forearms, and hold the position with a straight back for 30 seconds.
Cool-down (5 minutes):
Finish with 5 minutes of light cardio, such as walking in place or gentle jogging, to gradually lower your heart rate.
Perform static stretches for your major muscle groups, holding each stretch for 15-30 seconds. Focus on your calves, quadriceps, hamstrings, chest, and shoulders.