If you want to burn fat in 30 days, consistency and intensity are key! Below is a structured fat-burning workout plan that combines cardio, strength training, and core exercises to maximize calorie burn and boost metabolism.
🔥 30-Day Fat-Burning Workout Plan (At Home) 🔥
🏋️ Week 1-2: Build Endurance & Burn Calories
- Day 1: Jump Rope (5 mins) + Squat Jumps (3×12) + Mountain Climbers (3×30 sec)
- Day 2: Burpees (3×12) + High Knees (3×30 sec) + Plank to Shoulder Tap (3×20)
- Day 3: Rest or Light Yoga
- Day 4: Jumping Jacks (3×1 min) + Bicycle Crunches (3×20) + Lunge Jumps (3×12)
- Day 5: Burpees (3×12) + Russian Twists (3×20) + Squat Jumps (3×12)
- Day 6: Mountain Climbers (3×30 sec) + High Knees (3×30 sec) + Plank Hold (1 min)
- Day 7: Rest
💪 Week 3-4: Increase Intensity & Maximize Fat Burn
- Day 8: Jump Rope (7 mins) + Burpees (3×15) + Bicycle Crunches (3×20)
- Day 9: Squat Jumps (3×15) + Russian Twists (3×20) + Plank to Shoulder Tap (3×20)
- Day 10: Rest or Active Recovery (Walking/Stretching)
- Day 11: High Knees (3×40 sec) + Mountain Climbers (3×40 sec) + Plank Hold (1 min)
- Day 12: Burpees (4×15) + Jumping Jacks (3×1 min) + Bicycle Crunches (3×20)
- Day 13: Lunge Jumps (3×15) + Russian Twists (3×20) + Squat Jumps (3×15)
- Day 14: Rest
🚀 Repeat Week 3-4 for the last two weeks, increasing intensity!
🔥 Pro Tips to Burn Fat Faster
✅ Do workouts in circuit style (minimal rest between exercises).
✅ Stay consistent (4-5 times per week for best results).
✅ Hydration & Nutrition Matter – Eat high-protein, low-sugar meals.
✅ Get enough sleep – Recovery is key for fat loss.
Would you like a customized meal plan to go with this workout? Let me know! 💪🔥
