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 | |||