Here is a 30-day workout plan designed by a professional trainer:
Day 1:
Warm-up: 5 minutes of jogging in place
Circuit 1: 3 sets of 10 reps
- Squats
- Push-ups
- Lunges
- Plank
Circuit 2: 3 sets of 10 reps
- Dumbbell curls
- Tricep dips
- Leg raises
- Bicycle crunches
Cool-down: 5 minutes of stretching
Day 2:
Warm-up: 5 minutes of jumping jacks
Circuit 1: 3 sets of 10 reps
- Deadlifts
- Bench press
- Step-ups
- Russian twists
Circuit 2: 3 sets of 10 reps
- Shoulder press
- Pull-ups
- Leg press
- Mountain climbers
Cool-down: 5 minutes of stretching
Day 3:
Rest day
Day 4:
Warm-up: 5 minutes of high knees
Circuit 1: 3 sets of 10 reps
- Dumbbell rows
- Incline bench press
- Box jumps
- Plank jacks
Circuit 2: 3 sets of 10 reps
- Hammer curls
- Skull crushers
- Leg curls
- Flutter kicks
Cool-down: 5 minutes of stretching
Day 5:
Warm-up: 5 minutes of jumping rope
Circuit 1: 3 sets of 10 reps
- Squat jumps
- Push-ups with shoulder taps
- Walking lunges
- Side plank
Circuit 2: 3 sets of 10 reps
- Bicep curls
- Tricep extensions
- Leg extensions
- Russian twists with medicine ball
Cool-down: 5 minutes of stretching
Day 6:
Warm-up: 5 minutes of jogging
Circuit 1: 3 sets of 10 reps
- Romanian deadlifts
- Incline dumbbell press
- Box step-ups with knee drive
- Bicycle crunches with leg extension
Circuit 2: 3 sets of 10 reps
- Lateral raises
- Pull-ups with leg raises
- Leg press with calf raise
- Plank with hip dips
Cool-down: 5 minutes of stretching
Day 7:
Rest day
Repeat this cycle for the next three weeks, increasing the weight and reps as you get stronger. On the last week, try to push yourself to do an extra set or two. Remember to always listen to your body and take breaks when needed. And most importantly, have fun and enjoy the process of getting in shape!