Three 30 Minute Fat Burning Weekly Workouts

Dave Bonollo
Written By: Dave Bonollo
June 5th, 2017
Updated: June 13th, 2020
Categories: Workouts Fat Loss
111.2K Reads
Three 30 Minute Fat Burning Weekly Workouts
Burn fat in just three 30 minute workouts a week! Don't think it's possible? Check out this density based full body workout program & start seeing results!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout30 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

Who has time now-a-days?

Between work, family, having something that resembles a social life and keeping up with what’s happening on social media, it’s almost impossible to get a decent workout in.

When you skip a workout what’s the number one excuse? More than likely it’s time. Hitting the gym for an hour five days a week plus commuting time is a real commitment. If you miss a leg day then it’s almost two weeks before you hit that muscle group again. Not ideal for muscular development or fat loss.

A busy life leads to an inconsistent workout schedule and a lack of gains. Even the best program ever made done inconsistently will give you minimal gains.

You might not have an hour a day to consistently spend at the gym, but what about 30 minutes every other day? Sound a little more reasonable?

If you don’t think you can build a muscular physique or lose fat in 3-30 minute workouts a week you have obviously never tried density training.

I won’t belabor what density training is because you can see that here, but the Reader’s Digest version is you’ll be doing more work in a given time period.

Density training has a lot of benefits for the advanced lifter as well as the time crunched casual lifter. Things like:

  • Fat loss
  • Hypertrophy
  • Strength
  • Endurance

Or really the reasons we all work out - to get strong and look better naked.

All of the things above are by-products of doing an hour workout in half the time. That means the rest period Tweets and Facebook scrolling needs to wait. For 30 minutes you need to go all out.

M&S Athlete performing pullups as part of a circuit

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The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

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The Workout Notes

  • Each day is broken into 2 circuits. For the first circuit set a timer for 10 minutes. The second circuit gets 15 minutes. Take 3 minutes between circuits.
  • Perform the prescribed amount of reps and go right to the next exercise. Try to limit the rest between sets but if you need it take the time. Keep performing the circuit until the time is up.
  • If you finish four complete rounds in the allotted time add 5% more weight the next week.
  • Tempo is controlled and steady.
  • Use your 15 rep max for each exercise.
  • Do this program for 4-6 weeks then change up the exercises.
  • Plyometrics and bodyweight exercises can be done with weight if they are too easy.
  • The goal is to add more sets, not more weight.
Day 1
Day 1 - 8 Reps
Circuit 1 - 10 mins
Exercise Sets Reps
Wide Grip Pull Ups - 8
Barbell Push Press - 8
Walking Lunge - 8 each leg
Circuit 2 - 15 mins
Exercise Sets Reps
One Arm Dumbbell Row - 8
Dumbbell Bench - 8
Sumo Deadlift - 8
Hanging Leg Raise - 8
Day 2
Day 2 - 12 Reps
Circuit 1 - 10 mins
Exercise Sets Reps
Lat Pull Down - 12
Dumbbell Standing Shoulder Press - 12
Skater Jumps - 12 each leg
Circuit 2 - 15 mins
Exercise Sets Reps
Barbell Bent Over Row - 12
Squeeze Press - 12
Romanian Deadlift - 12
Bodysaw Plank - 12
Day 3
Day 3 - 8 Reps
Circuit 1 - 10 mins
Exercise Sets Reps
Chin Ups - 8
Standing Dumbbell Lateral Raise - 8
Squat Jumps - 8
Circuit 2 - 15 mins
Exercise Sets Reps
Dumbbell Pullover - 8
Dumbbell Incline Bench Press - 8
Dumbbell Split Squat w/ Vertical Shin - 8 each leg
Lying Leg Drop - 8

Take the days in between to rest, do cardio or work on your mobility. Since we are doing full body workouts you’ll need to allow your body to recover.

The Template

If you want to dabble in creating your own workout after you do the program above, here is my template. Following this template will ensure you hit all the major muscle you need to get an effective workout.

  • Vertical Pull
  • Vertical Push
  • Single leg/ Plyometrics
  • Horizontal Pull
  • Horizontal Push
  • Hip Dominant Lower
  • Core

The way the template is organized is so that one exercise doesn’t take away from the next. For instance, doing a vertical pull and a horizontal pull back-to-back in the same circuit would diminish the progress of the horizontal pull.

Give it a shot and let us know what you think!

Posted on: Wed, 11/04/2020 - 03:25

Hi Dave!
Does this program work well for men over 40?

Posted on: Wed, 11/04/2020 - 03:10

Is the good pass for men’s over 40 years old ?

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Posted on: Thu, 11/05/2020 - 10:12

Hey Hossi - yes this workout will work.

Posted on: Thu, 11/05/2020 - 10:14

Tanks for your Mail

Posted on: Tue, 10/20/2020 - 08:35

Pull up is very hard for me, can I change with another workout?

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Posted on: Tue, 10/20/2020 - 09:39

Hey Hossi - you can do wide grip bent over barbell rows or single arm dumbbell rows.

Posted on: Wed, 11/04/2020 - 17:12

Can you Cheng push press to another exercise ?
I have backache

Posted on: Thu, 09/06/2018 - 15:54

Hi I need an alternative to deadlifts as it sometimes causes a back injury. I can. Do everything else weight related no issues.. Thanks

Posted on: Tue, 05/28/2019 - 00:44

Try one armed rows instead of deadlifts. Just make sure it is heavier weight.

Posted on: Sun, 10/29/2017 - 04:18

I'm going to do this. 3X per week for 30 minutes is reasonable.