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09.28.2022
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30 days workout routine

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30 days workout routine

30 days workout routine

Exercising regularly is an important factor for weight loss and as the saying goes, “A sound mind in a sound body”. 30 days workout routine can help you get rid of excess weight and reduces the burden on the joints. For some people it can also mean to reduce from the amount of drugs they consume, such as drugs to lower blood pressure or diabetes, leading to saving money and avoiding side effects of those medicines.

Taking your workout routine during the egg diet can play a significant role to preserve a healthier body in a short period of time.

If you were not able to exercise cardio workouts efficiently, there are still many weight loss workouts that are easy and effective if you continue on following them for a whole consecutive month.

Nata Gonchar

Holistic Nutritionist, founder
of the project WOW Bali

TOP-10 ingredients
for your health and
balanced meal plan
Nata Gonchar

Holistic Nutritionist, founder
of the project WOW Bali

As Hippocrates said, you are what you eat. The meaning of this phrase concerns every person, who takes care of his health. The food we eat has a big impact on our vital activity, state of health and quality of life.

Nowadays healthy diet is very popular and everyone knows that he should give up junk food. But not everyone knows what he must eat except for grain, vegetables and protein food.

It's essential to diversify your diet. Every bite of food should provide you with vitamins, minerals and phytonutrients that are necessary for good health.

So how can we have a proper nutrition plan?

We prepared a PDF-file to help you. It contains TOP-10 ingredients, which should be added to everyone's diet.

Although cardio workouts like running, jogging and swimming are widely recommended especially when you are dieting. One of the best ways is to start is walking and jogging for 20 minutes and with the passage of weeks, you should increase the time and effort of the workout.

30 days workout routine example (Easy)

  • The first week: walking for two minutes and a half, jog for a minute and a half, walk for two minutes and a half, jog for two minutes and so on until you reach a total of 20 minutes.
  • The second week: walking for three minutes, jog for a minute and a half, walking for three minutes, jog for two minutes and a half. so on up to a total of 20 minutes.
  • The third week: walking for four minutes, jogging for one minute, walking for four minutes, jogging for two minutes, and so on until you reach a total of 20 minutes.
  • The fourth week: walking for five minutes, jogging for two minutes, walking for four minutes, jogging for three minutes, and so on until you reach a total of 20 minutes.

Keep in mind that the 20 minutes time frame is the minimal amount and you should try to set a longer record if you can.

Exercise to fill your day with energy

An easy way to increase the level of the physical activity is to search for ways to insert your workout routine part of your everyday life. Start by observing your spare time during the day – during a conversation on the phone, through the presentation of TV commercials – and fill these minutes of simple activities, such as walking or running or cycling to the park. This may lead to time-saving as well. What you should do: Select 3-5 possibilities, and put the plan on the calendar weekly.

Commit your plan for at least three weeks before progressing.

  • Go cycling or walking to work, rather than driving your car.
  • If you use public transportation, stop at the station before your final stop and finish the rest of the way on foot.
  • In the shopping mall, select a place in the parking lot away from your destination.
  • Go up the stairs, instead of using the elevator.
  • Instead of watching your children play at home, try to challenge them to a game of physical activity: Sports, dancing, Hopscotch (jumping game) and basketball.
  • Take your lunch breaks outside in the park instead of the office.
  • Use a lawn mower that works through pushing instead of riding electric lawn mower kind.
  • Try walking with a friend instead of meeting him at the coffee shop.

30 days workout routine exercises

Push-ups exercises

The frequency of the exercise: 8-12 times

Sets:1-3 times

Intensity: Moderate

Rhythm: 2-1-2

Rest: 30 – 90 seconds between sets

Triangular muscle exercises

The frequency of the exercise: 8-12 times

Sets:1-3 times

Intensity: Moderate and even strong when you can push your self

Rhythm: 2-2

Rest: 30 – 90 seconds between sets

Plank exercises:

The frequency of the exercise: 2-4 times

Sets:1-2 times

Intensity: Moderate

Stay on hold: 15-60 seconds

Rest: 30 – 90 seconds between sets

Why the 30 days workout routine or the effort and time?

Hundreds of studies have shown that regular exercises strengthen muscles, lungs, and heart. It also reduces the risk of premature death and the risk of serious diseases such as heart disease, stroke, type 2 diabetes, high blood pressure, disorders of fat levels, colon and breast cancer, and metabolic syndrome (a combination of medical disorders characterized by the presence of at least three danger factors, such as: overweight and obesity, high blood pressure, high triglyceride levels, low HDL cholesterol, the type of irregular sugar level in the blood) level.

Physical activity enhances the unity of the mind (mental capacity) and provides you with energy.

Exercise enough and make it a routine to avoid weight gain and to lose excessive weight naturally especially when combined with the egg diet.