30 days gym workout plan for beginners

 A 30-day gym workout plan for beginners should focus on building a strong foundation of strength and cardiovascular fitness. It should include a combination of resistance training exercises to target all major muscle groups, as well as cardio to increase overall fitness and burn calories. Here is an example of a workout plan that can be completed in 30 days:

 Week 1:

Monday: Full body resistance training

 3sets of 8-12 reps for each exercise (squats, lunges, push-ups, sit-ups, and pull-ups)

10-15 minutes of steady-state cardio (jogging, cycling, or rowing)

Tuesday: Cardio and abs

 

20-30 minutes of steady-state cardio

3 sets of 20 reps for each exercise (crunches, leg raises, and bicycles)

Wednesday: Rest

 

Thursday: Full body resistance training

 

3 sets of 8-12 reps for each exercise (squats, lunges, push-ups, sit-ups, and pull-ups)

10-15 minutes of steady-state cardio (jogging, cycling, or rowing)

Friday: Cardio and abs

 20-30 minutes of steady-state cardio

3 sets of 20 reps for each exercise (crunches, leg raises, and bicycles)

Saturday: Rest

 Sunday: Cardio

 30-45 minutes of steady-state cardio


Week 2:

Monday: Full body resistance training

 3 sets of 8-12 reps for each exercise (squats, lunges, push-ups, sit-ups, and pull-ups)

10-15 minutes of steady-state cardio (jogging, cycling, or rowing)

Tuesday: Cardio and abs

 20-30 minutes of steady-state cardio

3 sets of 20 reps for each exercise (crunches, leg raises, and bicycles)

Wednesday: Rest

 Thursday: Full body resistance training

 3 sets of 8-12 reps for each exercise (squats, lunges, push-ups, sit-ups, and pull-ups)

10-15 minutes of steady-state cardio (jogging, cycling, or rowing)

Friday: Cardio and abs

 20-30 minutes of steady-state cardio

3 sets of 20 reps for each exercise (crunches, leg raises, and bicycles)

Saturday: Rest

 Sunday: Cardio

30-45 minutes of steady-state cardio



Week 3:

Monday: Full body resistance training

3 sets of 8-12 reps for each exercise (squats, lunges, push-ups, sit-ups, and pull-ups)

10-15 minutes of steady-state cardio (jogging, cycling, or rowing)

Tuesday: Cardio and abs

20-30 minutes of steady-state cardio

3 sets of 20 reps for each exercise (crunches, leg raises, and bicycles)

Wednesday: Rest

 Thursday: Full body resistance training

 3 sets of 8-12 reps for each exercise (squats, lunges, push-ups, sit-ups, and pull-ups)

10-15 minutes of steady-state cardio (jogging, cycling, or rowing)

Friday: Cardio and abs

 20-30 minutes of steady-state cardio

3 sets of 20 reps for each exercise (crunches, leg raises, and bicycles)

Saturday: Rest
 Sunday: Cardio

 30-45 minutes of steady-state cardio

 Week 4:

Monday: Full body resistance training

 3 sets of 8-12 reps for each exercise (squats, lunges, push-ups, sit-ups, and pull-ups)

10-15 minutes of steady-state cardio (jogging, cycling, or rowing)

Tuesday: Cardio and abs

 20-30 minutes of steady-state cardio

3 sets of 20 reps for each exercise (crunches, leg raises, and bicycles)

Wednesday: Rest

 Thursday: Full body resistance training

 3 sets of 8-12 reps for each exercise (squats, lunges, push-ups, sit-ups, and pull-ups)

10-15 minutes of steady-state cardio (jogging, cycling, or rowing)

Friday: Cardio and abs

 20-30 minutes of steady-state cardio

3 sets of 20 reps for each exercise (crunches, leg raises, and bicycles)

Saturday: Rest
 Sunday: Cardio

 30-45 minutes of steady-state cardio

 On week 4, you may consider to increase the weight or reps on your resistance training exercises, or try to increase the intensity of your cardio sessions. It's also important to stay consistent with your diet and make sure you're getting enough protein to support muscle growth. Remember to also listen to your body and make adjustments as needed. And don't forget to stretch before and after your workout.

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