Workout To Lose 30 Pounds in 3 Months

If you are looking to lose 30 pounds in 3 months, try the routine below. It features three workout routines for each month. Following this plan along with a healthy diet will help you lose about 30 pounds in 3 months.


Workout Schedule Month One

Day 1

Workout 1

Day 2

Workout 2

Day 3

Workout 1

Day 4

Off

Day 5

Workout 1

Day 6

Workout 2

Day 7

Off

Workout 1

Exercise Time Procedure Level
Treadmill 15 minutes Do intervals of 3.2mph and 5.5 until you can jog the entire 15 minutes  
Upright Bike 10 minutes Keep your rpms above 70 3
Stairstepper 10 minutes   level 2
Treadmill (2nd time) 10 minutes    

Workout 2

Exercise Time Procedure Sets Reps Rest time
Treadmill 20 minutes Do intervals of 3.2mph and 5.5 until you can jog the entire 20 minutes      
Leg Extension     3 20 35 seconds
Leg Curls     3 15 35 seconds
Lying Leg Press     3 20 40 seconds
Machine Tricep Pushdowns     3 15 35 seconds
Machine Preacher Curls     3 15 40 seconds
Back Narrow Machine Rows     3 20 35 seconds
Stairstepper 7 minutes        
Elliptical Glider 10 minutes Stay above 120 strides per minute      

 

Workout Schedule Month Two

Day 1

Off

Day 2

Workout 1

Day 3

Workout 2

Day 4

Workout 1

Day 5

Workout 2

Day 6

Workout 1

Day 7

Off

Workout 1

Exercise Time Procedure Sets Reps Rest time
Treadmill 20 minutes Do intervals of 3.2mph and 5.5 until you can jog the entire 20 minutes      
Leg Extension     3 20 35 seconds
Leg Curls     3 15 35 seconds
Lying Leg Press     3 20 40 seconds
Tricep Pushdowns     3 15 35 seconds
Machine Preacher Curls     3 15 40 seconds
Back Narrow Machine Rows     3 20 35 seconds
Stairstepper 10 minutes        
Elliptical Glider 10 minutes Stay above 120 strides per minute  

Workout 2

Exercise Time Procedure Level
Treadmill 15 minutes Do intervals of 3.2mph and 5.5 until you can jog the entire 15 minutes  
Upright Bike 10 minutes Keep your rpms above 70 3
Stairstepper 10 minutes   level 2
Elliptical 10 minutes Keep Strides above 120 per minute 4
Treadmill 10 minutes Do intervals of 3.2mph and 5.5 until you can jog the entire 15 minutes  


Workout Schedule Month Three

Day 1

Off

Day 2

Workout 1

Day 3

Workout 2

Day 4

Workout 1

Day 5

Workout 2

Day 6

Workout 1

Day 7

Off

Workout 1

Exercise Time Procedure Sets Reps Rest time
Treadmill 20 minutes Do intervals of 3.2mph and 5.5 until you can jog the entire 20 minutes      
Lat Pulldowns     3 15 35 seconds
Back Rows     3 15 35 seconds
Back Extensions     3 20 40 seconds
Tricep Pushdowns     3 15 35 seconds
Alternate Dumbbell Curls     3 15 40 seconds
Crunches     3 25 35 seconds
Treadmill 10 minutes Do intervals of 3.2mph and 5.5 until you can jog the entire 10 minutes      
     

Workout 2

Exercise Time Procedure Sets Reps Rest time
Bike 5 minutes Ride at a speed of 65 rpms level 3      
Treadmill 10 minutes Do intervals of 3.2mph and 5.5 until you can jog the entire 10 minutes 3 15 35 seconds
Bench Press     3 15 35 seconds
Machine Flyes     3 20 40 seconds
Side Crunches     3 25 30 seconds
Leg Lifts     3 15 40 seconds
Elliptical Machine 7 minutes Glide at a speed of 120 per minute      
           
       

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