In this article we will talk about how to lose belly fat in 30 days. In particular, I’ll share with you how I did it myself.
When your work demands you to sit for long hours in front of a computer screen, it could take a toll on your mental and physical health.
The same happened to me when I started working from home as a writer right after the lockdown.
The hustle of being my own boss coupled with the knowledge that more hours spent in front of the screen results in more money.
And it led me to opt for a sedentary lifestyle which was the opposite of my pre-pandemic adventurous life.
I was away from home, following a fixed schedule to reach college on time, running my errands, and living like a traveler with my over-enthusiastic friends.
Hence, a lot of physical activities like hiking, exploring new places every weekend, and daily evening walks with friends were involved earlier.
Now that I’d started spending more than 8 hours sitting at my desk while writing articles, I noticed I was getting out of shape.
I was not only gaining weight but all my old clothes started feeling uncomfortably tight around my belly. It was making me feel bloated and under confident with each passing day.
Still, I was hardly making any conscious efforts. This changed one day when I stepped on a weighing machine out of curiosity.
The figures on the weighing machine took me by surprise. It displayed 65 Kgs. All my life, I’d never gained more than 55kgs, which was fine considering my height, i.e., 158cm.
Seeing a massive weight gain, I became extremely cautious and quickly calculated my BMI using a reliable scale.
My BMI (26.0) put me into the overweight category. This acted as an instant eye-opener.
That day, I decided to take control of my habits and daily schedule to fit some workout plans into it. I started researching beginner-friendly workouts to get rid of belly fat.
I was bombarded with a lot of fitness influencers who sold their paid workout routines.
Since I wanted to exercise at my own pace and as per my schedule, I decided not to go with a paid plan.
Also, my work schedule as a freelancer wouldn’t allow me enough time to dedicate solely to a specific kind of food and stick to a strict exercise regime every day.
During my research on losing belly fat, I came across a fitness instructor whose videos resonated with me.
Her name was Chloe Ting, and all her free content on YouTube was super inspiring. Eventually, I started watching her reaction videos on people who had tried her workout plans, and even those results looked incredible.
Since the shock the weighing machine gave me, I didn’t want to waste even a single day.
I was aware that being overweight can also cause serious health issues, like type-2 diabetes, cardiovascular diseases, or even cancer.
With an optimistic approach, I started working out.
I followed a fitness program religiously along with some lifestyle changes in my daily routine, like waking up early and sleeping for 8 hours straight without a miss. Initially, it felt a little challenging, but I got used to it in a few days.
Within 2 weeks, I started seeing visible results around my waist that pushed me to keep following the routine even more religiously.
On day 29, I again stepped onto the weighing machine. This time, the results made all my efforts seem worthy. I’d lost 3 kgs!
My new weight of 62 kgs left me with a BMI of 24.8. I felt so proud that I took this challenge and made several lifestyle changes to reach my fitness goals.
In this post, I’m going to share my fitness journey and what worked best for me to lose my belly fat effectively. It might help you out in reaching your fitness goals.
If you’re looking for some tried-and-tested beginner-friendly training programs to get into shape, keep reading for some actionable steps you can incorporate into your life today.
Before starting, here are some key points that you must keep in mind to keep progressing in your fitness journey:
- Every person’s body is unique with a different threshold. What worked for me might not work for others. Do consult a medical practitioner if you don’t see results or face some pain or discomfort after a month of working out.
- Our body weight doesn’t only depend on the amount of our physical training but also has many influencing factors. It includes our gender, age, diet, exercise, and environmental, social, and hereditary factors. Not all of them can be controlled or modified, so it’s important to go easy on yourself.
- Your mental health also acts as a driving force while you try to get into this habit of working out. You have to be more mindful of your mental health because stress has also been linked to accumulating excess abdominal fat.
- I didn’t opt for any special diet plans while following this routine. Instead, I chose to eat only homemade food and minimal intake of sugar.
- I was determined to follow this 28-days workout plant, but I also tried to enjoy it. It could help you too, but if you think you aren’t comfortable with some of the moves, you must listen to your body.
- Above all, go slow on your body and mind while working out. Don’t target perfection while exercising. You’ll master the poses with time. But there’s no benefit in making yourself too anxious or stressed if some poses seem challenging initially.
Lastly, I’m not a professional health expert or a physical trainer. I’m only sharing my experiences in the hope that they might help someone else. Here’s a detailed guide to my workout plan that helped me lose belly fat in less than a month.
How to Lose Belly Fat in 30 Days: My 30-Day Workout Journey
I signed up for Chloe Ting’s 28-day Flat Stomach Challenge. It demanded about 40 minutes of my day.
I found the exercises beginner-friendly that everyone can perform. Also, I tried low-impact modification wherever needed and skipped a few workouts which required equipment. The best part is that you only need a yoga mat to get started.
Each routine consists of three to four workout sessions, as explained below, with optional warmup and cool-down exercises.
Full Body Shred: It includes 3 sets of exercises that must be repeated for 30-40 seconds each with 5-15 seconds of rest in between. (Total duration: 15 minutes).
- Knee pull switch
- Squat criss-cross reach
- Butt kicks
- Lateral lunge hop
- Touch ground cross-over (30 seconds each for both the legs)
- Shuffle crunch
- Overhead to jumping jacks
- In and out squat
- Crusty lunges
- Lateral squats
- Push up to knee tap
- Burpees plank jacks
- Walkout to shoulder tap
- Single leg hip thrust (30 seconds each for both the legs)
- Crab toes touch
- High Knee
Abs and Flat Belly Workout: It includes 15 exercises with 30-40 seconds of repetition alongwith 5-10 seconds of breaks.
- Low boat- In and Out
- Flutter kicks
- Plank knee tuck variation (20 seconds on both legs)
- Plank feet over tap
- Straight leg feet tap
- Butterfly crunch
- Plank side crunch (30 seconds on both sides)
- Reverse crunches
- The 100s
- Plank with hip dips
- Up Down rotation/ Up-down planks
- Bicycle crunch variation
- Shoulder tap plank jacks
Arms and Upper Body Workout: It comes with 17 exercises with 20-30 seconds on and 5-10 seconds off. Total duration: 10 minutes
- Arm circles (backward)
- Arm circles (forward)
- Pulse up
- Pulse down
- Crab dip toe touch
- Crab march
- Push up variation
- Bear crawl
- Reverse plank leg lift tuck
- Side push up (30 seconds on both sides)
- Sidekick sit
- Up down to side plank
- Body saw
- Side plank dip (30 seconds on both sides)
Butt Workout: Here, you get 10 minutes to complete 12 exercises with a repetition of 45 seconds each with 5-10minutes breaks in between.
- Glute-bridge abduction
- Frog pump
- Side to extend (45 seconds on both sides)
- Hip circles (45 seconds on both sides)
- Donkey kick with pulse (45 seconds on both sides)
- Diagonal kickback (45 seconds on both sides)
- Frog kick
Standing Full Body HIIT: It includes high-intensity interval training containing 13 exercises, each 30-40 seconds long with a break of 10-20seconds.
- Feet tap
- Squat crossover
- Jumping jacks
- Touch down cross-over jumps
- High knee
- Squat jacks
- Broad jump high knee
- Switch lunges
- Lateral Bound
- Overhead single-leg reach (40 seconds on each leg)
- Standing crunches
- Lateral lunge hop
Lower Abs Workout: It’s a power pack of 8 minutes with 14 exercises of 30 seconds each with 5-10 seconds of rest intervals.
- Leg drop scissors
- Hip lift pulse
- Plank swipe (30 seconds on both legs)
- Elbow to knee crunch
- Low boat in and out
- Reverse crunches
- Low boat little flutters
- Crossbody climber
- Plank jump
- Up and over
- Single leg to elbow tap
- Leg lift and extend (30 seconds on both legs)
Tight Core Workout. It has 14 exercises with a repetition of 30-40 seconds each coupled with a 10-seconds break in between.
- Spider plank swipe
- Plank scorpions
- Inchworm Plank
- One leg plank
- Ski abs
- Lateral plank walk
- Plank rotation and dip
- Hip dips
- Mountain Climber
- Plank hops
- Side plank bicycle (30 seconds on each side)
- Plank with arm and leg extension
- High plank jacks
Breakdown of my 30-Days Workout Regimen:
|Days||Session 1||Session 2||Session 3|
|1||Full Body Shred||Abs and Flat Belly Workout||–|
|2||Arms and Upper body||–||–|
|3||Full Body Shred||Abs and Flat Belly Workout||–|
|6||Full Body Shred||Abs and Flat Belly Workout||Butt Workout|
|8||Standing Full Body HIIT||Butt Workout||Butt Workout|
|9||Arms and Upper body||–||–|
|10||Full Body Shred||Abs and Flat Belly Workout||Lower Abs Workout|
|12||Standing Full Body HIIT||Abs and Flat Belly Workout||Lower Abs Workout|
|13||Arms and Upper body||Arms and Upper body||–|
|16||Arms and Upper body||Lower Abs Workout||–|
|17||Standing Full Body HIIT||Abs and Flat Belly Workout||–|
|19||Full Body Shred||–||–|
|20||Tight Core Workout||–||–|
|22||Standing Full Body HIIT||Abs and Flat Belly Workout||Lower Abs Workout|
|23||Arms and Upper body||–||–|
|24||Full Body Shred||Butt Workout||–|
|26||Standing Full Body HIIT||Abs and Flat Belly Workout||Lower Abs Workout|
|27||Tight Core Workout||Arms and Upper body|
|28||Lower Abs Workout||–||–|
|29||Full Body Shred||Abs and Flat Belly Workout||–|
|30||Arms and Upper body||–||–|
A Few Additional Steps
Besides, following this 28 days workout plan, I also made a few adjustments to my lifestyle that enabled me to lose belly fat efficiently.
1. 60-Minute Walks
I started making time to go out for an evening walk for 60 minutes every day after my working hours. I made this conscious decision when I read about other health benefits of walking like strengthening the immune system, joint pain relief, coronary heart disease prevention, and many more.
2. Chia Seeds Consumption
I replaced my morning bed tea with chia seeds water mixed with lime juice and honey. It’s a healthier way to start a morning. Also, the health benefits of this super-food are beyond one’s imagination. It not only suppresses your appetite but also helps improve digestion due to its high fiber content.
Moreover, intake of chia seeds a few hours before a workout helps maintain energy throughout the exercises and enhances their effects, as explained by Dr. Alex Roher to Medical Daily.
3. Black Coffee Consumption
I drank two cups of black coffee a day for a month. I used to have them in a gap of half an hour past my breakfast and lunch. Black coffee is beneficial in weight loss as it contains antioxidants, low calories, and chlorogenic acid, which reduces the production of glucose and fat cells in the body.
A recent study at Harvard T.H. Chan School of Public Health also concluded that 4 cups of coffee per day reduces body fat by 4%.
4. Quality Sleep
Besides diet and exercise, a sound sleep of 7-8 hours plays a vital role in weight loss. Poor sleeping habits negatively influence the sympathetic nervous system and increase the cortisol levels in the body, resulting in mental stress. A recent study has proved that high cortisol is an inviting factor in belly fat deposition and obesity.
Recommended read: How to Look Younger and Feel Incredibly Confident
Secret Ingredients: Discipline and Determination
More than anything else, discipline and determination remained my pillars throughout these 28 days.
I didn’t feel like working out on many days, but I didn’t allow my mind to process this thought and maintained my consistency.
I was determined to see visible results, and it kept me on track. Besides, the workout that I chose has allotted certain active rest days, so those came in handy. With time, I started enjoying the workout sessions. Seeing my increased productivity throughout the day gave me a much-needed morale boost.
How to Lose Belly Fat in 30 Days: My Results
I experienced the most incredible results at the end of this flat stomach challenge. I lost 3 kgs in 28 days by sticking to my workout routines, evening walks, and a few lifestyle changes. Now, I’m again able to fit into my old favorite outfits without worrying about the spare tire belly showing through.
My journey has proved that home workouts are effective if one commits and sticks to an expert-based training plan. You can find plenty of them online that too free of cost.
Lastly, if I can lose belly fat, you can too.
All you need to do is stay consistent and listen to your body, and then there’s nothing that you can’t accomplish.