30 Min Weight Loss and Fat Burning Workout

Most of us skip workouts and exercising due to time crunches and not being able to give in an hour or more. However this does not have to be the case, as a 30 min intense workout is enough to aid in weight loss. It is the intensity that matters more than the time. Weight loss workout is one of the most searched term by people because the do not find the correct way of doing so. We will tell you how to do and how to keep that going without spending too much time with the help of 30 min weight loss workout regime.

You don’t have to go on dieting as well for weight loss. Eat what you like but give 30 min every day to this wonderful workout plan that will not only help you lose that extra belly fat but make you more active and improve stamina also.


Importance of 30 Minute Non Stop Workout

Apart from eating right and having healthy meals, it is important to exercise for 30 minutes in order to lose weight. According to some studies conducted, people who worked out regularly for 30 minutes lost more weight than those doing even 1 hour workouts. They were able to lose over 3.6 kgs in over a span of 1 month. It is better than relying purely on restricting calories. Burning those extra calories is not the real weight loss. Real weight loss is when you make then body lose that extra mass that hangs on your tummy unnecessarily.

Most people face the issue of losing weight from face as well when they begin the weight loss diet plan or workout. Here with 30 min weight loss workout strategy you don’t have to worry about that. It will make sure you lose weight only from that part of the body that needs to be brought into correct shape. So are you ready to take this workout? Let’s start.


fat burning workout weight loss
fat burning workout weight loss

High Intensity Workout for Weight Loss

High intensity workout for weight loss and stamina building- high intensity workouts are extremely popular for shedding weight and building stamina. With these high intensity workouts one can easily get their heart rate up and build endurance without hitting the gym. One of the benefits with high intensity workouts is that it burns fat as opposed to carbs and hence one can lose fat and maintain muscles easily.

Consistent practice of high intensity workouts can help improve overall metabolism rate. It helps with the production of Human Growth Hormone (HGH), which helps improve the individual’s metabolism. There are also plenty of cardiovascular benefits to exercise as it improves heart health and overall oxygen consumption. Additionally, it improves mood, reduces stress levels, improves memory and has several health benefits. 


30 Min Weight Loss Workout

doing burpees for fitness at home
doing burpees for fitness at home


A burpee includes a pushup and a stand between repetitions. So we essentially get on the ground and then back up. They are a fat burning workout that can easily be made part of your 30 min weight loss workout. As they require no equipment, it can be done easily anytime, anywhere.

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Burpees target specific muscle groups in the body like the hamstring, shoulders, core and help build lean muscle. They are fantastic calorie burners. Studies have shown several additional health benefits to this workout as well such as positive impact on brain functioning, heart health, lowered risk of cholesterol, heart disease and blood pressure. It improves blood flow and also improves lung capacity.

How Many Reps ?  It would be best to include :- 3 sets of burpees and 12 repetitions of the same in your 30 minute non stop workout.

It is best to maintain good form and go slow and steady without stopping in between the reps.

You can take a 30 second break after each set.



30 min intense workout
30 min intense workout

Crunches are a form of fat burning workout that greatly help with strengthening and toning the body. It improves posture and aids weight loss which makes them a great fat burning workout.

There are several variations as well such as bicycle, oblique crunches and reverse crunches that can make an interesting workout session. As they engage with the muscles in the stomach, they can help a great deal with burning flabs and tummy fat. Like with burpees, the best part about crunches is that they require no additional equipment. Consistent practice lowers risk for injuries in the back.

One can include 3 sets of crunches in their 30 min intense workout with 10 to 12 repetitions each, with 30 second breaks between sets.


Running / Treadmill – 

30 min weight loss workout
30 min weight loss workout

Yet another equipment free exercise that helps with weight loss is running. Running burns more calories than several other exercises as it uses several muscle groups simultaneously. While getting started, you can also start with interval runs where you engage in jogging in between the runs.

One of the biggest benefits of running for weight loss is the after burn effect. This means that we continue to burn calories for over 48 hours post the workout, helping us burn more calories over time.

Running reduces risk for heart diseases and improves lung capacity. It also helps with increasing  production of satiety and lowers release of hunger hormones. Running can also target fat burning even without significant changes to one’s diet. 


Jump Rope 

skipping rope weight loss
skipping rope weight loss

Can burn over 10 calories in a single minute. It helps improve stamina, improves core and calves, increases lung capacity and overall tone your body. One of the benefits to including jump rope in your 30 min weight loss workout is that it doesn’t focus on just a single body part. As this is a complete body workout, it can help with burning more calories in less time.

In order to make this a high intensity workout, it is best to do 3 sets of this, where you jump for 30 seconds and rest for 60 to 90 seconds in between and then repeat. 



In squats the focus is on your quadriceps, glutes, hamstrings, mid back and torso. The upper body also gets used in balancing the pose. Squats help build overall body mass and strength. It helps with building more muscle which means more calories are burnt.

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weight loss workout dumbbell
weight loss workout dumbbell

This form of exercise also helps with tissue regeneration. On an average, three to six times more calories are burnt in squats as opposed to a treadmill workout according to some studies. It has also been shown that squats help positively impact body composition. 


It is best to start with 3 sets of squats with 15 reps.

After each round, pause for two to three seconds and then return to the start position. 



Several muscle groups in the lower body that otherwise get neglected are targeted in lunges. Lunges help improve hip flexibility as it focuses on strengthening the muscles in the lower body. It is great for your spine and improves overall flexibility. Tones your buttocks and legs.

It also improves posture and body balance. There are different types of lunges- explosive lunges, side lunges, walking lunges, stationary lunges and reverse lunges.

You can do 3 sets with 10 to 12 repetitions each. With weight loss, the focus is on building muscle mass. Hence it is best to rest for 30 to 90 seconds between sets.

If the goal is different such as improving form, then one can rest longer- upto 1 or 2 minutes between sets. 


Mountain Climbers 

While they are good for your entire body, they specifically target your upper body and core. Also known as running planks, this workout helps with improving flexibility and core strength. This form of exercise help with reducing belly fat and improve stamina. It is not only a muscle endurance exercise but also a form of cardio workout. Hence it is a great fat burning workout.

You can do 3-4 sets with 25 repetitions each.

Kindly take a 30 second rest between each set. 



fat burning workout work hard
fat burning workout work hard

It is a great core bodyweight exercise. Doing planks regularly helps improve balance, endurance and strength. Planks target the core muscles and help prevent injuries by strengthening the core. It works on muscles that help in lifting weights, and muscles responsible for movement of hip and thighs (gluteal muscles).

It helps improve posture, circulation and metabolism. Helps with back aches and reduces stomach fat.

Try to do at least 3 planks with an interval or break of 30 sec in between.


Kettlebell Swings 

30 min intense workout women
30 min intense workout women

Kettlebell exercises can be done in different ways. One way is to perform them in slower speeds (grind) which improves strength and the other is to increase power by performing them fast (ballistic or power training). Unlike several other equipments with kettlebell, you need to use a lot more muscles to maintain the position.


This can be advantageous when we want to lose more weight quickly. You can swing them between your legs, side to side and as you get more practice even above your head. Deadlifts focus primarily on the glutes, lower back and hamstring.

You can do 2-3 sets with 10 reps each. Kindly take a break of 30 seconds between each set. 

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Tabata Drill

Based on the timed interval principle, this form of exercise is best to get your heart rate up easily in a short span of time. This workout helps burn fat easily, improves endurance.

It is a great cardio exercise where we alternate between high intensity workouts and 10 second rests.

One can perform 8 sets of these with 10 second breaks in between. These are both high intensity and high impact workouts. 


Jumping Jacks 

30 min weight loss workout running
30 min weight loss workout running

They are a great form of exercise for the entire body. There are several health benefits in performing jumping jacks in your 30 min weight loss workout. It helps burn fat in the belly, arms, legs and abdominal area. It helps in increasing metabolism and aids in weight loss. Jumping jacks can increase muscle strength in thighs, arms and core.

Apart from weight loss, it helps maintain blood pressure by improving circulation. As with other forms of exercises, it helps release endorphins and acts as a stress buster. It has several benefits for our lungs and improves our cardiovascular system and thus reduces risk for heart diseases and stroke. They are also great in preventing arthritis and osteoporosis.

It is best to do 2 sets with 10 reps and 20 seconds break in between each set.


Conclusion – Fat Loss Workout

In today’s fast paced world, the truth is that most people don’t have the time and energy to go to gyms and other such services consistently. The best part about 30 min intense workout is that it can be done at home and it requires no gym equipment. You can enjoy your workout in the privacy of your home. At home workouts are also cost effective and you don’t have to invest a lot in order to get fit.

It is possible to burn calories and build muscles within the comfort of our homes, if we stick to the routine consistently. Additionally, it also saves a lot of time that would otherwise go in traveling. 


Do Workout Stay Fit 

Lakshmi Ravikumar Warrier
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