30-Day Weight Loss Workout Plan for Women: Cardio, Strength, and HIIT
Week 1-2: Cardio and Strength
Day 1: Cardio
- 30 minutes brisk walking or light jogging
Day 2: Strength
- Bodyweight circuit:
- Push-ups: 3 sets of 10 reps
- Squats: 3 sets of 15 reps
- Planks: 3 sets of 20 seconds hold
Day 3: Cardio
- 20 minutes cycling (stationary or outdoors)
Day 4: HIIT
- Tabata-style workout:
- Jumping jacks: 20 seconds on, 10 seconds off (8 rounds)
- Rest 1-2 minutes
- Burpees: 20 seconds on, 10 seconds off (8 rounds)
Day 5: Yoga
- 30 minutes of a beginner yoga routine focusing on flexibility and relaxation
Day 6: Active Rest
- Engage in a fun outdoor activity (hiking, swimming, or dancing)
Day 7: Rest
Week 3-4: Increased Intensity
Day 8: HIIT
- Circuit workout:
- Bodyweight squats: 3 sets of 12 reps
- Push-ups: 3 sets of 8 reps
- High knees: 3 sets of 30 seconds
- Plank: 3 sets of 30 seconds
Day 9: Cardio
- 30 minutes of jogging or running (can include intervals)
Day 10: Strength
- Dumbbell circuit:
- Dumbbell lunges: 3 sets of 12 reps per leg
- Dumbbell rows: 3 sets of 10 reps per arm
- Dumbbell shoulder press: 3 sets of 10 reps
Day 11: Cardio
- 20 minutes of cycling or spinning
Day 12: Yoga
- 40 minutes of yoga for strength and balance
Day 13: Active Rest
- Engage in a sport or activity you enjoy
Day 14: Rest
Day 15: HIIT
- Pyramid workout:
- Jumping squats: 10-20-30-20-10 reps with brief rests in between
- Push-ups: 5-10-15-10-5 reps with brief rests in between
Day 16: Cardio
- 45 minutes of brisk walking or jogging
Day 17: Strength
- Full-body workout:
- Bodyweight squats: 3 sets of 15 reps
- Push-ups: 3 sets of 10 reps
- Dumbbell deadlifts: 3 sets of 12 reps
Day 18: Cardio
- 30 minutes of interval training (alternate between moderate and high intensity)
Day 19: Yoga
- 45 minutes of power yoga or vinyasa flow
Day 20: Active Rest
- Participate in an outdoor adventure (climbing, kayaking, etc.)
Day 21: Rest
Day 22: Cardio and Strength
- 30 minutes of cycling or brisk walking
- Strength circuit:
- Plank with shoulder taps: 3 sets of 12 reps (each arm)
- Dumbbell lunges: 3 sets of 10 reps per leg
- Tricep dips: 3 sets of 12 reps
Day 23: HIIT
- 5 rounds of:
- Burpees: 30 seconds
- Mountain climbers: 30 seconds
- Rest: 1 minute between rounds
Day 24: Cardio
- 40 minutes of jogging or running with varying speeds
Day 25: Yoga and Strength
- 30 minutes of yoga for flexibility and relaxation
- Strength workout:
- Bodyweight squats: 3 sets of 20 reps
- Push-ups: 3 sets of 12 reps
- Plank to side plank: 3 sets of 10 reps (each side)
Day 26: Cardio
- 20 minutes of swimming or water aerobics
Day 27: Active Rest
- Engage in a social sports activity with friends or family
Day 28: Rest
Day 29: HIIT and Strength
- Tabata-style workout:
- Jump squats: 20 seconds on, 10 seconds off (8 rounds)
- Push-ups: 20 seconds on, 10 seconds off (8 rounds)
- Dumbbell workout:
- Dumbbell deadlifts: 3 sets of 12 reps
- Bent-over rows: 3 sets of 10 reps
Day 30: Final Challenge
- Complete the following circuit as fast as you can while maintaining proper form:
- Jumping jacks: 40 reps
- Bodyweight squats: 30 reps
- Push-ups: 20 reps
- High knees: 50 reps
- Plank: Hold for 1 minute
Congratulations on completing the one-month workout program! Remember, the key to sustainable fitness progress is consistency, proper nutrition, and listening to your body. After this month, you can adjust your routine by increasing weights, varying exercises, and incorporating new challenges to keep progressing on your weight loss journey. Always prioritize your safety and well-being throughout your fitness journey.
