Today’s fast-paced world doesn’t allow everyone to spare some time for themselves, achieve their fitness goals, hit the gym, or even stay fit. You don’t even get time for regular exercise, so how can you achieve your dream physique? Do you plan to lose weight without dedicating significant time to workouts?
You can do it – HOW? With our 30-minute bodyweight workout for weight loss? What’s that? It’s a series of exercises designed by expert trainers with several years of experience that are highly effective in helping people lose weight without wasting much time. You also don’t require any special equipment to perform these exercises.
Keep reading this exclusive blog for our 30-minute bodyweight workout to lose weight quickly without spending much time exercising and paying hefty money for the gym subscription.
Why Is A Bodyweight Workout Appropriate For Weight Loss?
Before delving deep into this blog and the workout plan for weight loss, let’s first determine why you should focus on bodyweight workouts to lose weight quickly. First of all, bodyweight workouts are much more convenient, and to perform all those exercises, you don’t need a gym membership or any special equipment; you can do these exercises anywhere, anytime.
In addition, bodyweight exercises help you build strength and improve your overall fitness, all while helping you burn calories, tone your muscles and lose weight. That’s why you should opt for our thirty-minute bodyweight workout instead of hindering all your other jobs to spare a few hours just for weight loss.
Warm Up Your Engine: Rev Your HeartBeat
Time: Spend the first 3 minutes warming up your body.
Can you rev your ride without warming it up or until the temperature needle is in the correct position? You will not want to decrease the life of your engine, so how can you rev your heartbeat without warming up your body? That is why you will warm up properly before jumping into any workout session. It will help you reduce the risk of any injury and prepare your body for the intense exercises ahead.
To warm up your body, we recommend you do a few minutes of light cardio that may include jogging in place or doing star jumps and after that, you can do some dynamic stretches to get your muscles moving. After doing all the above and once you are ready to start your workout, you can perform the below-listed exercises for the mentioned time and do not forget to rest while working out.
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The best way to workout to lose weight quickly is to take a 15-second rest after 45 seconds of intense workouts. We have designed our thirty-minute workout plan in such a way that it helps you lose weight effectively with enough break times. Let us dive deep to learn more about our 30-minute bodyweight workout for weight loss without delay!
Start Working Out and Losing Weight
After warming up your body, you are ready for an intense workout session. You have to do the circuit of six exercises four times, and between each circuit, you have to rest for 90 seconds and repeat the same. Here is a list of six bodyweight exercises you can do to lose weight effectively.
1. Jump Squat
Time: 30 Sec Rest: 15 Sec
It is an advanced, dynamic power move that can help you lose weight effectively. However, you should only perform this exercise after a complete warm-up. Here’s how to do squat jumps:
- To do this exercise, stand with your feet shoulder-width apart while bending your knees slightly.
- Then, bend your knees and descend to a full squat position.
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- Now, propel the body up. Your feet must be a few inches off the floor.
- Ensure you land on the floor safely; you can control your landing through your foot, toes, arches, and heel.
- Once you land on the floor, repeat the next jump immediately.
- Keep your back and shin bones vertically straight throughout your movement to perform this exercise properly.
2. Mountain Climber
Time: 30 Sec Rest: 15 Sec
It is the second exercise on this list for effective weight, and performing this exercise is quite easy. Here’s how to perform as a mountain climber:
- To perform mountain climber exercise, you have to achieve the push-up position first.
- Then, bring one knee up towards your chest, and during this movement, your foot must not touch the ground.
- Take your foot back to the starting position, and once you take it back, do the same with your other knee. You did it!
- While performing this exercise, do not raise your hips. To avoid doing this, imagine there is a glass of water on your lower back, and you don’t have to spill it.
3. Bicycle Crunch
Time: 30 Sec Rest: 15 Sec
After mountain climbing, you have to do a bicycle crunch that will activate your core muscles. This exercise will help you lose weight effectively, and here are the steps to performing the bicycle crunch:
- First, you have to lie flat on your back.
- Then, raise your heels about 20cm off the ground.
- Your hands must be behind your head while performing this exercise.
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- Attempt to touch your left elbow with your right knee. Then, take your knee and elbow to the starting position.
- Immediately after doing that, attempt to touch your left knee with your right elbow.
- Keep repeating for the mentioned time and aim for fluid motion.
- Your head, feet, and neck should not touch the ground while performing this exercise. Otherwise, you may not get all the benefits you should get from this effective weight loss exercise.
4. Reverse Lunge
Time: 30 Sec Rest: 15 Sec
Once your 15-second break is over, perform the reverse lunge exercise, and for that purpose, you have to follow the below-listed steps:
- First, you have to stand with your feet hip-width apart.
- Then, step backwards with your right leg.
- Your right knee must point towards the ground.
- Now achieve the starting position and repeat the same with your left leg.
- Keep repeating the time mentioned.
- Your knees must be at a 90-degree angle while you perform this effective exercise for weight loss.
5. Press-Up
Time: 30 Sec Rest: 15 Sec
It is one of the easiest and most effective exercises to perform for weight loss. However, most people do it all wrong. They aren’t aware of the right method of performing this exercise and do not get any benefit. Here’s the right and easy way to do a press-up:
- Achieve the press-up position; your legs, stomach and legs must be hovering above the ground.
- Bend your elbows and descend your upper body slowly while ensuring your chest and stomach do not touch the ground.
- When your upper body is just a couple of centimetres off the ground, push yourself back up.
- You have to start pushing back yourself when your chest and armpits feel like pulling.
If you find performing this exercise difficult or you are a beginner, lift your feet in the air and bring your knees to the ground. Once you master press-up in this position, you can try to do it in a standard position.
6. Jumping Jacks
Time: 30 Sec Rest: 90 Sec
After doing press-ups, you have to do jumping jacks (aka star jumps). Performing this exercise seems fun, and here is how to do jumping jacks:
- Stand with your arms by your sides and legs together.
- Jump and spread your legs out to just a little wider than your shoulder width.
- At the same time, you have to raise your arms above your head and return them to the starting position.
- Repeat the same process until your 30 seconds are up.
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If you find this exercise difficult, you can try jogging on the spot; that’s easy and effective, too. However, if the case is the opposite and you want to push your limits, you can try burpees, similar to jumping jacks, but you start this exercise with a press-up position.
7. Warm Down
Time: 3 minutes are enough to warm down after an intense workout.
Warm-down is as crucial as warming up your body; otherwise, you will find yourself suffering from DOMS (Delayed Onset Muscle Soreness), which is not so good. To cool down your body, you can try a lot of exercises. However, we recommend the following:
- Thread the needle
- Frog Stretch
- Lying Quad Stretch
- Supine Spinal Twist
After doing one or more exercises for three minutes to cool down your body, your thirty-minute bodyweight workout for weight loss is complete now. Once you perform all the above-listed exercises properly for the mentioned time, you will find yourself energetic, lean, healthy, and fit!
Final Verdict
How do you stay fit when you don’t have time for exercise? It’s a question of many, and no trainer can answer this question. But we can help you achieve your fitness goals with our 30-minute bodyweight workout for weight loss. It consists of exercises that are highly effective in helping people lose weight quickly. From jump squats to mountain climbers and press-ups, all the exercises are in perfect sequence.
All the exercises mentioned in this blog are safe to perform until and unless you are suffering from any cardiovascular or other lifestyle diseases or are advised not to do any heavy workouts by your healthcare provider. If you are suffering from any disease or have difficulty breathing after doing an intense workout, consult your healthcare provider before making any changes in your diet or opting for a workout plan.
We hope you have gotten the information you were looking for regarding the bodyweight workout for weight loss, and you will opt for our 30-minute workout plan to lose weight and stay fit and healthy!
