Welcome to the Maximum fat loss can be achieved with a combination of proper nutrition and exercising. This 30-minute guide will help you use both techniques in a highly efficient manner. We focus on strength training and cardio-based exercises to achieve amazing results. Let’s get started!
Get Ready to Blast
Before you start your Blast, here’s what you’ll need:
- 2 light 3-5 lb weights
- A timer
- A good pair of running shoes
When you’re ready, the first step is to warm up. The warm up should be a light jog for 5 minutes followed by dynamic exercises to stretch the body from top to bottom.
This 30-minute fat loss blast consists of five sets. The sets consist of three exercises, each for one minute with twenty seconds of rest in between each. Here is the exercise breakdown:
- Jumping Jacks – 1 minute
- Squats – 1 minute
- Push Ups – 1 minute
- High Knees – 1 minute
- Lunge – 1 minute
- Reverse Burpees – 1 minute
- Burpees – 1 minute
- Bicep Curls with weights – 1 minute
- Tricep Dips – 1 minute
- Mountain Climbers – 1 minute
- Forward Lunge – 1 minute
- Push Ups – 1 minute
- Plank – 1 minute
- Bicycle Crunches – 1 minute
- Russian Twists – 1 minute
After you have completed the 5 sets, take a few minutes to cool down. End the cool down with some stretching, and you’re ready to go.
Frequently Asked Questions
Q: How often should I do this workout?
A: We recommend doing this workout 3–4 times a week for best results.
Q: Can I do this workout if I’m a beginner?
A: Absolutely! This is an excellent workout for beginners looking to get in shape.
Q: What should I eat before and after this workout?
A: A small, nutrient-packed meal or snack about an hour before your workout will give you the energy you need to perform well. A Greek yogurt, banana, nuts, or oatmeal are all great options. After your workout, refuel with a protein source like chicken, eggs, fish, or lentils, combined with complex carbohydrates like brown rice, quinoa, or whole-grain bread.
We hope you enjoyed your Remember, with a combination of proper nutrition and exercise you will be able to reach your fat-loss goals quickly. Keep working hard and stay motivated.
Will the 30-Min Fat Loss Blast help me build muscle?No, the 30-Min Fat Loss Blast is an all-cardio workout program designed to help users burn fat, not build muscle. For those looking to build muscle, it is generally recommended to include a weight-lifting routine in addition to their aerobic exercise.
How long will the 30-Min Fat Loss Blast take to complete?The 30-Min Fat Loss Blast typically takes around 30 minutes to complete.
What is the highest intensity level achievable with the 30-Min Fat Loss Blast?The highest intensity level achievable with the 30-Min Fat Loss Blast is a level 10, or maximum effort.
How much time should I take in between sets during the 30-Min Fat Loss Blast?The amount of rest time you should take in between sets is dependent on personal preference. We recommend that you start with 30-60 seconds of rest between sets and adjust your rest times to meet your needs and goals.
What exercises are included in the 30-Min Fat Loss Blast?The 30-Min Fat Loss Blast includes a combination of circuit-style exercises, timed sets, and HIIT complexes. Examples of exercises you will find in the program include squats, burpees, jump squats, mountain climbers, lunges, tuck jumps, reverse flyes, jumping jacks, walking planks, and many more.
Are any equipment or weights necessary for the 30-Min Fat Loss Blast?No, none are necessary. This program focuses on bodyweight exercises and exercises using everyday household items.
How often should I do the 30-Min Fat Loss Blast for optimal results?The 30-Min Fat Loss Blast is designed to be done at least three times per week in order to achieve the best results. It is important to keep consistency and spend effort in each workout.
What exercises should I do for a 30-Min Fat Loss Blast?1. Jump Rope: Jumping rope is an incredible cardiovascular workout that can help you shed body fat fast. Aim to jump rope for 5 minutes at the start of your session, and then break up the remaining 25 minutes into shorter intervals of 3-5 minutes.
2. Burpees: Burpees are great for fat loss because they involve quick, explosive movements that get your heart rate up and burn maximum calories per minute. Aim for 10 burpees in each of your 3-5 minute intervals.
3. Mountain Climbers: Mountain climbers are a great way to work your whole body, and get your heart rate up. Aim for 10-20 mountain climbers in each of your 3-5 minute intervals.
4. High Knees: High knees will get your heart rate up and add a little variety to your workout. Aim for 30 seconds of high knees in each of your 3-5 minute intervals.
5. Squat Jumps: Squat jumps are a great way to finish off your workout. Aim for 10 jumps in each of your 3-5 minute intervals.