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      30-day fat burning workout routines for beginners 



there are workout routines for beginners that are insanely hard, and the only thing 'beginner friendly' about them is the phrase itself. if you are getting started on your fitness journey, all the information about which workout burns fat the most, which workouts are the best for injury prevention, how to start eating clean, can really become overwhelming. 

will you see results in 30 days? 




if your asking right that you can see results in 30 days and if the 30 day challenge to lose weight really works.
yes, it does work only! if you are consistent with this workout for 30 days, and manage your nutritions. because 70% nutrition and 30% workout. if your looking for a diet low carb 1200 cal diet.

you probably won't know where to start.but its nothing to stress about. we all have, at one point walked your shoes and also asked what good workout routine for beginners is.

what you should know from the get go, is that this is the best gym workout plan for beginners that burns fat like crazy

well you are in for an incredible workout experience with this 30 day fat burning workout for beginners.

before getting started let's see how much a beginner should workout?

well it depends on factors such as your level of fitness,  like how fast is your recovery between each workout sessions. and how much time you have in a week to exercise?

the perfect answer is do what works for you, taking into your account your level of fitness and commitment.

the scientific research suggests that beginners should exercise for 20-30 minutes, 3-5 days a week. 

what you should know about this 30-day beginners workout routine 

this 30-day fat burning workout routine for beginners practically will hold your hand, from day 1 until the last day, all you have to do is just show up, do the work and start dropping pounds fast.

the workouts in the in this plan are low impact for the first two weeks and as you build your strength and improve your fitness level, the intensity picks up just a little bit.

unlike other workout plans out there that claim to be beginner routines but literally want you to jump from your couch to doing burpees and other crazy stuff, none of that will happen here.

you won't be doing 10 burpees, 50 squats, or 20 pushups! this routine places emphasis on compound exercises that engage several muscles at a time.

before you start to workout for the first time

  • take photos of yourself before you start this 30-day fat burning routine
  • at the end of the 30-days, take your after photos and compare the progress from when you started to where you are after 30 days
  • feel free to share your weight loss success and send your progress photos on comments down below 

as you are a beginner you should always stretch and warmup before the workout and cool down after any workout as it helps you to prevent injuries and cramps. here are some stretches and warmups for you to get started with.

5-minute warm-up for the gym workout plan for beginners




   
1. March in place -60 seconds 

machine in place is literally walking in place. do this movement for 1 minute

2. Arm circles -60 seconds 

 stand up straight with your arm stretched out sideways.start making circles with your arms in one direction for 30 seconds. 

repeat the same movement, this time make the circles in the other direction.

3. Hip circles -60 seconds

still in a standing position with your feet shoulder- width apart, place Hands on hips. rotate your hips in a clockwise movement for 30 seconds  

rotate your hips in the opposite direction for another 30 seconds 

4. Standing toe touches - 60 seconds 

stand up nice and tall. in a slow, controlled movement, bend down ad with your Hand, reach for and touch your left foot.

slowly get back to tour starting position and reach fo your right foot with your left hand.

5. Lateral step wit arm swings -60 seconds

stand up straight with arms raised up your head. step back to the left  with your right foot at the same time swinging your arms back to follow the direction to the foot that you are stepping back with.

alright, now that you know hpe you will be warming up before lets get to work and lets get started with this fat shedding 30-day workout routine for beginners.

DAY 1(MONDAY)

  • 12 squats x3
  • 12 push ups (on the knees) x3
  • 10 triceps dips x3
  • 20 step ups x3
  • 12 backward lunges (6-each leg) x3
  • 10 dumbbell overhead triceps extension x3

DAY 2 (TUESDAY)

  • 12 forward lunges (6 each leg ) x3
  • 12 dumbbell hamster curls x3
  • 12 glute bridges x3
  • 12 biceps curls x3
  • 12 dumbbell rows x3
  • 12 stiff leg deadlift x3

glute bridges





DAY 3 (WENESDAY)

cardio workout - walk outside or run on the treadmill for 40 minutes at a brisk pace 

fat burning abs workout routine for day 3 

  • 2 Russian twists x3
  • 30-second plank gold x3
  • 20 leg raises x3

DAY 4 (THURSDAY)

  • 12 squats x3
  • 12 push ups (on the knees) x3
  • 10 triceps dips x3
  • 20 step ups x3
  • 12 backward lunges (6-each leg) x3
  • 10 dumbbell overhead triceps extension x3

DAY 5 (FRIDAY)

  • 12 forward lunges (6 each leg) x3
  • 12 dumbbell hamer curls x3
  • 12 glutei bridges x3
  • 12 bicep curls x3
  • 12 dumbbell rows x3
  • 12 stiff leg deadlifts x3

DAY 6 (SATURDAY)

  • Active rest day(brisk walk or jogging or treadmill)
  • any cardio related activity sports, beach , etc

DAY 7 (SUNDAY)

  • Active rest day (brisk walk or jogging treadmill)
  • any cardio related activity sports, beach , etc
DAY 8 (monday)

  •  15 squats ×3
  • 15 push-ups (on the knees) x3
  • 12 triceps dips ×3
  • 30 step-ups x3
  • 16 backward lunges (8 each leg) x3
  • 12 dumbbell overhead triceps extension x3

 


DAY 9 (Tuesday)

  • 16 forward lunges (6 each leg) x3
  • 15 dumbbell hammer curls ×3
  • 15 glute bridges ×3
  • 15 bicep curls x3
  • 15 dumbbell rows ×3
  • 15 stiff leg deadlifts ×3


DAY 10 (Wednesday)

Fat Burning Abs Workost


  • 20 Russian twists ×3
  • 30-second plank hold ×3
  • 20 leg raises ×3


Cardio workout - walk outside or on the treadmill for 40 minutes, at a brisk

pace


DAY 11 (Thursday)

  • 15 squats ×3
  • 15 push-ups (on the knees) ×3
  • 12 triceps dips x3
  • 30 step ups x3
  • 16 backward lunges (8 each leg) x3
  • 12 dumbbell overhead triceps extension x3


DAY 12 (Friday)

  • 16 forward lunges* 6 each leg) x3
  • 15 dumbbell hammer curls ×3
  • 15 glute bridges x3
  • 15 bicep curls x3
  • 15 dumbbell rows ×3
  • 15 stiff leg deadlifts ×3


Day 13 (Saturday)

• 30-45 minutes minute walking (low-intensity steady state cardio)


Day 14 (Sunday)

• Active rest day


DAY 15 (Monday)

  • 12 jumping squats ×4
  • 30- second straight-arm plank hold ×4
  • 12 lying triceps extension (skull crushers) ×4
  • 20 walking lunges ×4
  • 12 goblet squats x4
  • 12 triceps dips x4


DAY 16 (Tuesday)

  • 14 single leg deadlifts (7 each leg) ×4
  • 12 dumbbell hammer curls ( use heavier weights this time) x4
  • 12 dumbbell glute bridges ×4
  • 12 bicep curls ( use heavier weights this time) ×4
  • 12 dumbbell rows ( use heavier weights this time) ×4
  • 15 kettlebell swings ×4


Fat Burning Abs Workout

  • 25 Russian twists«4
  • 30-second plank hold ×4
  • 30- second side planks (30 seconds each side) ×4
  • 20 leg raises ×4


Fat Melting Cardio Workout


Run for 1 minute


Walk for 2 minute 


Repeat 10 times



DAY 18 (Thursday)

  • 12 jumping squats ×4
  • 30- second straight-arm plank hold ×4
  • 12 lying triceps extension (skull crushers) ×4
  • 20 walking lunges ×4
  • 12 goblet squats ×4
  • 12 triceps dips ×4


DAY 19 (Friday)


  • 14 single leg deadlifts (7 each leg) ×4
  • 12 dumbbell hammer curls ( use heavier weights this time) ×4
  • 12 dumbbell glute bridges ×4
  • 12 bicep curls ( use heavier weights this time) ×4
  • 12 dumbbell rows ( use heavier weights this time) ×4
  • 15 kettlebell swings ×4
  • 45 minute walking(low intensity steady state cardio)


Day 21 (sunday)


Active rest day


DAY 22 (Monday)


  • 15 jumping squats &4
  • 30- second straight-arm plank hold x4
  • 15 lying triceps extension (skull crushers) ×4
  • 20 walking lunges ×4
  • 15 goblet squats ×4
  • 15 triceps dips x


DAY 23 (Tuesday)


  • 16 single-leg deadlifts (8 each leg) ×4
  • 15 dumbbell hammer curls x4
  • 15 dumbbell glute bridges ×4
  • 15 bicep curls ×4
  • 15 dumbbell rows ( use heavier weights this time) ×4
  • 20 kettlebell swings ×4


DAY 24 (Wednesday)


Fat Burning Abs Workout


  • 30 Russian twists X4
  • 30-second plank hold ×4
  • 30-second side planks (30 seconds each side) ×4
  • 25 leg raises x 4


Fat burning cardio workout for beginners 


Run for 1 minute 


Walk for 2 minutes


Repeat 10 times 



Day 25 (Thursday)  


  • 15 jumping squats ×4
  • 30- second straight-arm plank hold x4
  • 15 lying triceps extension (skull crushers) ×4
  • 20 walking lunges «4
  • 15 goblet squats x4
  • 15 triceps dips ×4


DAY 26 (Friday)


  • 16 single-leg deadlifts (8 each leg) x4
  • 15 dumbbell hammer curls ×4
  • 15 dumbbell glute bridges ×4
  • 15 bicep curls ×4
  • 15 dumbbell rows (use heavier weights this time) ×4
  • 20 kettlebell swings ×4


DAY 27 (Saturday)


- 45 minutes minute walking (low-intensity steady-state cardio)


Day 28 (Sunday)


• active Rest day 


DAY 29 (Monday) Use lighter weights than the previous week


  • 20 squats ×4
  • 20 pushups ×4
  • 20 lying triceps extension (skull crushers) ×4
  • 20 backward lunges ×4
  • 20 goblet squats x4
  • 20 triceps dips ×4


DAY 30 (Tuesday) Use lighter weights than the previous week


  • 20 stiff leg deadlifts × 4
  • 20 dumbbell hammer curls ×4
  • 20 dumbbell glute bridges x4
  • 20 bicep curls x4
  • 20 dumbbell rows ×4
  • 25 kettlebell swings x4


Congratulation you are now a badass! Well done. 




you can find these workouts on youtube if you have a doubt how to do it.

share your success stories leave it in a comment. share this to your friends and family.

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