Here’s a beginner workout routine you can try in May 2022 to lose more than 10 lbs in 31 days. This workout routine consists of yoga, cardio, weights, and more.
This challenge begins on 1 May and ends on 31 May. All the Best!
Monday
- Jogging/Cycling: 30-60 minutes
- Surya namaskar: 10 rounds
- Jumping Jacks: 5 sets of 30 reps
- Burpees: 5 sets of 10 reps
Tuesday
- Jogging/Cycling: 30-60 minutes
- Surya namaskar: 10 rounds
- Push-ups: 3 sets of 5-10 reps
- Pull-ups: 3 sets of 5-10 reps (Assisted if needed)
- Squats: 3 sets of 10-20 reps
- Crunches: 3 sets of 15-20 reps
Wednesday
- Surya namaskar (10 rounds)/ 30 minutes of Jogging/Cycling
Thursday
- Jogging/Cycling: 30-60 minutes
- Surya namaskar: 10 rounds
- Bicep Curls: 3 sets of 15-20 reps
- Shoulder Press: 3 sets of 15-20 reps
- ATG Split Squat: 5 sets of 5 reps on both sides (Assisted if needed)
- Crunches: 3 sets of 15-20 reps
Friday
- Jogging/Cycling: 30-60 minutes
- Surya namaskar: 10 rounds
- Jump rope: 4 sets of 90 seconds
- Jumping Jacks: 5 sets of 30 reps
Saturday
- Jogging/Cycling: 30-60 minutes
- Surya namaskar: 10 rounds
- Push-ups: 3 sets of 5-10 reps
- Pull-ups: 3 sets of 5-10 reps (Assisted if needed)
- Squats: 3 sets of 10-20 reps
- Crunches: 3 sets of 15-20 reps
Sunday
- Surya namaskar (10 rounds)/30 minutes of Jogging/Cycling
(There is no rest day. Moreover, Use lightweight dumbells like this one. If you don’t have dumbells, use two water bottles of the same size and fill them with water or sand.)
Diet
Use this Ideal Weight Calculator to find out your ideal weight and the weight you need to lose. Then use the Calorie Calculator to find out how many calories you need to consume to lose weight. Use the Cronometer app to track your calories, nutrition, etc.
A calorie deficit of 500 calories is more than enough to complete this challenge.
Moreover, stick to healthy organic food only. For May, go for OOM (Only Organic May, I made this abbreviation on the spot, if you have a better one, comment down below, I will replace it!).
You can also try keto or intermittent fasting. Here’s an article on How to Start Keto Diet, Keto Diet Food List, (16:8) Intermittent Fasting Meal Plan, and a custom keto diet meal plan.
Email us your results at contact@fitnessgained.com. Your results will be featured on our socials. (If you have any health issues, kindly consult a physician before attempting this challenge)
P.S Thanks for reading! Feel free to share it. Moreover, leave a question below in the comment section if you have any about this challenge. I will reply to it within a day.
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Rudra
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