30 Day Workout Plan for people 30s

This monthly workout plan is designed for individuals in their 30s and provides a balanced mix of strength training and cardio exercises to promote overall fitness and health. The plan starts with a 5-10 minute warm-up of light cardio, followed by 3 sets of 8-12 reps of various strength training exercises targeting different muscle groups, such as squats, push ups, bicep curls, and tricep extensions. Cardio exercises, such as running or cycling, are performed for 30-45 minutes at a moderate intensity, and rest days or active recovery activities, such as stretching or walking, are also incorporated into the plan. The same schedule is repeated in the second week, with different exercises to target different muscle groups, ensuring that the body is continuously challenged and prevented from hitting a plateau.

Monday

Warm up: 5-10 minutes of light cardio (jogging, jumping jacks, etc.)
Strength training: 3 sets of 8-12 reps for each exercise
- Squats
- Push ups
- Dumbbell rows
- Bicep curls
- Tricep extensions
- Plank, hold for 30 seconds
Cardio: 30-45 minutes of moderate-intensity cardio (running, cycling, etc.)

Tuesday

Warm up: 5-10 minutes of light cardio
Yoga or Pilates: 45-60 minutes of stretching and strengthening exercises

Wednesday

Warm up: 5-10 minutes of light cardio
Strength training: 3 sets of 8-12 reps for each exercise
- Deadlifts
- Chest press
- Lat pulldowns
- Leg press
- Calf raises
Cardio: 30-45 minutes of moderate-intensity cardio

Thursday

Rest day or active recovery (light stretching, walking, etc.)

Friday

Warm up: 5-10 minutes of light cardio
Strength training: 3 sets of 8-12 reps for each exercise
- Lunges
- Shoulder press
- Pull ups
- Leg curls
- Leg extensions
Cardio: 30-45 minutes of moderate-intensity cardio

Saturday & Sunday

Rest days or active recovery

Each week, repeat the same schedule, but with different exercises to target different muscle groups.

Note: It’s important to allow your muscles to rest and recover between strength training sessions. You can adjust the intensity and duration of your workouts based on your fitness level and goals. It’s also a good idea to consult with a doctor or a fitness professional before starting a new workout program.