How to Lose 5 Pounds with This 30-Minute Full Body Workout

If you're a busy professional struggling to find time for the gym or feeling overwhelmed by fitness options, you're not alone. Many people face the challenge of losing weight while juggling work, family, and other commitments. Fortunately, you can achieve your weight loss goals with an effective 30-minute full body workout that fits into your busy schedule. This workout is designed to help you lose approximately 5 pounds in a few weeks, depending on your diet and consistency.

Quick Stats:

• Total Time: 30 minutes
• Equipment Needed: No equipment required, a yoga mat optional
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 calories depending on intensity

Warm-Up (5 minutes)

Start with a quick warm-up to prepare your body for the workout. Perform each exercise for 1 minute.

1. Jumping Jacks

   • Get your heart rate up and warm up your entire body.

2. Arm Circles

   • 30 seconds forward, 30 seconds backward to loosen your shoulders.

3. Bodyweight Squats

   • Stand with feet shoulder-width apart, squat down as if sitting in a chair.

4. High Knees

   • Jog in place, bringing your knees up to hip level.

5. Torso Twists

   • Stand with feet hip-width apart, twist your torso side to side.

Full Body Workout (20 minutes)

Complete the following circuit 2 times. Rest for 30 seconds between exercises and 1 minute between circuits.

| Exercise Name | Reps/Duration | Sets | Rest | Form Cue | Modification | |-----------------------|---------------|------|----------------|---------------------------------------------|----------------------------------| | Push-Ups (Knee Push-Ups) | 12 reps | 2 | 30 seconds | Keep your body straight from head to heels | Drop to knees for easier version | | Squats (Chair Squats) | 15 reps | 2 | 30 seconds | Squeeze your glutes at the top | Use a chair for support | | Plank (Knee Plank) | 30 seconds | 2 | 30 seconds | Keep your body in a straight line | Drop to knees for easier version | | Lunges (Reverse Lunges)| 10 reps per leg | 2 | 30 seconds | Step back far enough to keep your front knee over your ankle | Reduce depth of lunge | | Burpees (Half Burpees) | 8 reps | 2 | 30 seconds | Jump explosively, land softly | Step back instead of jumping |

Cool-Down (3-5 minutes)

Finish your workout with a cool-down to help your muscles recover. Hold each stretch for 30 seconds.

1. Standing Quad Stretch

   • Pull one foot towards your glutes to stretch your quads.

2. Hamstring Stretch

   • Sit on the floor, reach for your toes to stretch your hamstrings.

3. Child's Pose

   • Kneel, sit back on your heels, and stretch your arms forward on the ground.

4. Shoulder Stretch

   • Bring one arm across your body and hold with the opposite arm.

Complete in: 30 minutes

This workout is efficient and can be done in a small space, requiring only a yoga mat if desired.

Conclusion

By committing to this 30-minute full body workout three times a week, alongside mindful eating, you can realistically lose 5 pounds in a few weeks. Remember, consistency is key. To continue progressing, increase your reps, reduce rest time, or try more challenging variations of the exercises.

If you're looking for personalized coaching with real-time feedback to help you stay accountable and correct your form, consider HipTrain's live 1-on-1 sessions with certified trainers.