5 Floor Workouts To Drop 10 Pounds in 30 Days

5 Floor Workouts To Drop 10 Pounds in 30 Days | XpertsReviews.com

When it comes to losing weight, simplicity and consistency are key. Floor workouts offer a no-excuses approach to fitness—you don’t need expensive equipment or a fancy gym membership. Instead, these workouts rely on your body weight and gravity to achieve results. With dedication and good nutrition, you can lose 10 pounds in 30 days while building strength, improving endurance, and boosting your metabolism.

These floor workouts are designed to maximize calorie burning, improve muscle tone, and target stubborn areas of fat. Each workout focuses on engaging multiple muscle groups to ensure you burn fat and build lean muscle mass simultaneously. Over time, these exercises not only help you lose weight, but also improve stability, flexibility, and functional strength.

Consistency is key to achieving your goals, and these five floor workouts provide enough variety to keep things exciting. They are quick, efficient and can be done in the comfort of your own home.

Before you begin, it is always essential to consult your doctor before starting any weight loss regimen to ensure that it is the best and healthiest choice for you. Now, let’s start on the path to a slimmer and stronger person!

The workouts

Workout 1: Full-Body Fat Burner

This workout is an all-in-one calorie-burning routine that targets your entire body. By incorporating compound movements, it activates multiple muscle groups and ensures maximum energy expenditure, helping you lose weight faster.

The routine:

  1. Pushup to Shoulder Tap – 3 sets of 10 reps
  2. Mountain climbers – 3 sets of 20 repetitions per side
  3. Glute Bridge March – 3 sets of 12 reps per side

1. Shoulder tap push-ups

This move works your chest, shoulders, arms and core while challenging your balance and stability.

  1. Start in a high plank position with your hands shoulder-width apart.
  2. Lower your chest toward the floor by performing push-ups.
  3. At the top, tap your right shoulder with your left hand, then your left shoulder with your right hand.
  4. Keep your hips stable throughout.

2. Mountaineers

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This high-intensity cardio move works your core and legs while burning calories.

  1. Start in a plank position with your shoulders stacked over your wrists.
  2. Drive one knee toward your chest, then quickly switch legs.
  3. Keep a fast pace, maintaining good form.

3. Glute Bridge Walk

This dynamic exercise strengthens your glutes, hamstrings and core.

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Press through your heels to lift your hips into bridge position.
  3. Alternate raising one knee toward your chest while keeping your hips elevated.

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Workout 2: Core Crusher

The Core Crusher is a targeted workout designed to strengthen your abs and eliminate belly fat. These moves target the rectus abdominis, obliques, and deep core muscles to help you achieve a slimmer waist.

The routine:

  1. Plank with Leg Lift – 3 sets of 12 reps per side
  2. Flutter Kicks – 3 sets of 20 reps per side
  3. Russian Twists – 3 sets of 15 reps per side

1. Plank with leg lift

illustration of plank leg raise, floor exercises to change your body shape after 40illustration of plank leg raise, floor exercises to change your body shape after 40
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This plank variation adds a lower body challenge to further engage your core.

  1. Start in a forearm plank position with your body in a straight line.
  2. Lift one leg toward the ceiling without letting your hips sag.
  3. Lower your leg and switch sides.

2. Floating Kicks

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The floating kick is a simple but effective move for toning your lower abs.

  1. Lie on your back with your hands under your hips for support.
  2. Lift your legs slightly off the ground and kick them alternately in a short, quick movement.
  3. Keep your body tight and avoid arching your back.

3. Russian twists and turns

illustration of how to do the Russian twist core strengthening exerciseillustration of how to do the Russian twist core strengthening exercise
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This rotational movement targets your obliques and improves core stability.

  1. Sit on the floor with your knees bent and your feet off the ground.
  2. Hold your hands together or a small weight and turn your torso to one side.
  3. Return to center and turn to the opposite side.

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Workout 3: Lower Body Sculptor

This workout focuses on your legs and glutes to increase calorie burn and tone your lower body. Stronger legs mean better overall performance and a higher metabolic rate.

The routine:

  1. Side Lying Leg Raises – 3 sets of 15 reps per side
  2. Flappers – 3 sets of 12 reps per side
  3. Donkey Kicks – 3 sets of 15 reps per side

1. Side leg raises

This is a classic move that targets your outer thighs and hips.

  1. Lie on your side with your lower leg bent and your upper leg straight.
  2. Lift your top leg toward the ceiling, keeping it straight.
  3. Lower it with control.

2. Shells

This exercise strengthens your glutes and helps improve hip stability.

  1. Lie on your side with your knees bent at a 90-degree angle.
  2. Keeping your feet together, lift your top knee toward the ceiling while keeping your hips stable.
  3. Lower your knee.

3. Donkey Kicks

illustration of donkey kick exerciseillustration of donkey kick exercise
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The donkey kick is a glute-focused move that also engages your core.

  1. Start on all fours with your hands under your shoulders and your knees under your hips.
  2. Kick your foot backward and upward, squeezing your glutes at the top.
  3. Return to the starting position and switch sides.

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Workout 4: Upper Body Shaper

This workout focuses on your arms, shoulders, and back, ensuring a sculpted upper body while engaging your core. By incorporating these bodyweight exercises, you’ll build lean muscle mass and burn calories simultaneously.

The routine:

  1. Triceps Dips – 3 sets of 12 reps
  2. Superman Lifts – 3 sets of 15 reps
  3. T-Plank Rotations – 3 sets of 10 reps per side

1. Triceps Dips

This movement isolates your triceps and strengthens your arms.

  1. Sit on the floor with your knees bent and your hands behind you, fingers pointing toward your hips.
  2. Lift your hips off the floor, keeping your arms straight.
  3. Bend your elbows to lower your body, then raise back up to the starting position.

2. Superman Elevators

The Superman lift is a great exercise to strengthen the lower back and improve posture.

  1. Lie face down on the floor with your arms extended in front of you.
  2. Simultaneously lift your arms, chest and legs off the floor.
  3. Hold briefly at the top, then lower back down.

3. T-board rotations

This dynamic movement targets your shoulders, obliques and core.

  1. Start in a high plank position with your hands under your shoulders.
  2. Rotate your torso to one side, extending your arm toward the ceiling to form a T shape.
  3. Return to plank position and repeat on the other side.

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Workout 5: Basic Cardio Circuit

This high-energy workout is designed to burn calories while strengthening your core. The combination of moves keeps your heart rate elevated for maximum fat burning.

The routine:

  1. High knees – 3 sets of 30 seconds
  2. Plank Jacks – 3 sets of 20 reps
  3. Side Plank Dips – 3 sets of 12 reps per side

1. High knees

high kneeshigh knees
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This cardio move gets your blood pumping and engages your lower abs.

  1. Stand straight with your feet hip-width apart.
  2. Run in place, raising your knees as high as possible.
  3. Swing your arms for more intensity.

2. Board jacks

board jacks illustrationboard jacks illustration
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This is a full-body cardio move that emphasizes your core and shoulders.

  1. Start in a high plank position with your body in a straight line.
  2. Jump your feet wide, then bring them together, like a puppet.
  3. Keep your core tight and avoid letting your hips sag.

3. Side Plank Dips

hip dip with side plankhip dip with side plank
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This movement strengthens your obliques and improves stability.

  1. Start in a side plank position with your forearm on the floor and your body in a straight line.
  2. Lower your hips toward the floor, then lift them up.
  3. Complete all repetitions on one side before switching to the other.

Tyler Read, BSc, CPT

Tyler Read is a personal trainer and has been involved in the health and fitness industry for 15 years. Learn more about Tyler

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