Free domestic shipping on all orders!

3 Day, 30 Minute Workout Program for Strength and Fat Loss

April 24, 2019

In today’s world, everyone is busy. We all have a lot on our plates and demand a lot of ourselves. Unfortunately some people forget to demand a lot of themselves when it comes to their health. We put work, family, friends, social media, and other events ahead of our cooking and shopping. Later on down the road we end up paying for it. We become out of shape, tired, and pissed off at ourselves that we let this happen.

It’s All About Balance

No matter who you are and what you do, this will happen at some point in your life. You once were someone that worked out 5 days a week for 60-90 minutes. You felt great about yourself and felt like you could conquer the world. Then, life happened. Maybe you graduated from college and started a new career. Maybe you had a kid and now you put him or her ahead of your workouts. It’s okay, those things are very important, but so are you. You don’t need to work out that often, or for that long to get results. If you are eating fairly well 80% of the time, you just need to get a few hard workouts in a week to see results. At this stage of your life, it’s all about quality, not quantity. You have to balance out your everyday habits in order to get it all done, so let’s start with a simple program that produces results, even for the most advanced fitness enthusiast. Give me 3 days a week and 30 minutes. With the right mix of exercises, we can make it happen. So, let’s go burn some fat and build some muscle!

The Minute Workout

You may not have a ton of equipment, or access to a gym. We can deal with this obstacle as well. You just need a few kettlebells, a couple pair of dumbbells, and maybe a pull-up bar and we are good to go. You will notice that there is a set of kettlebell swings between each set of a strength exercise. I learned this technique from the Strong First group. They will squeeze in sets of kettlebells swings, calling them a “swing sandwich” in order to produce some great conditioning and fat loss. I have also done this type of programming personally and with many of my female clients. This allows us to get our strength work in, as well as power and conditioning, making it an efficient and effective workout. Perform each workout once a week on non-consecutive days. Rest no more than 60-seconds between each exercise. Move through the workout as fast as possible without having to use too little of weight or breaking form. Before you start your workout, perform a quick dynamic warm-up similar to what I demonstrate in this video.

Note: this is an old video, ha-ha!

Dynamic Warmup

Day 1

3-4 rounds of:

Dumbbell bench press x 8 reps

15 Kettlebell swings

Dumbbell reverse lunge x 8 each leg

15 Kettlebell swings

1-arm dumbbell row x 8 each side

15 Kettlebell swings

Dumbbell Romanian Deadlift x 8

15 Kettlebell swings

Ball rollouts x 8

15 Kettlebell swings

Day 2

4-5 rounds of:

Push ups x 10

10 Kettlebell swings

Air squats x 20

10 Kettlebell swings

Chin ups x 3 or Pulldowns x 10

10 Kettlebell swings

1-leg bench hip thruster x 10 each leg

10 Kettlebell swings

Side plank x 30 seconds each side

10 Kettlebell swings

Day 3

2-3 rounds of:

2-KB overhead press x 5

20 Kettlebell swings

Goblet squat x 10

20 Kettlebell swings

Single Leg Deadlift x 5 each

20 Kettlebell swings

TRX or Bar inverted row x 10

20 Kettlebell swings

Front plank reach x 10 each arm

20 Kettlebell swings

Front plank x 30 seconds




Also in Blog

Running and Yoga: A Full Marathon Training Schedule
Running and Yoga: A Full Marathon Training Schedule

April 24, 2019

Read More

7 Things You Don’t Know About Your Protein Powder
7 Things You Don’t Know About Your Protein Powder

April 24, 2019

Read More

The 5 Best Core Exercises That Aren’t Sit Ups
The 5 Best Core Exercises That Aren’t Sit Ups

April 24, 2019

Each product we design draws on our roots, both urban and outdoor, with a unique balance to keep you looking good wherever you go.

Read More