40 MINUTE BLAST - ABS, CARDIO, & RESISTANCE WORKOUT
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
Cardio
Fitness Level
Beginner
Program Duration
3 weeks
Days Per Week
3 days
Time Per Workout
40 min
Equipment Required
dumbbell, bodyweight
Target Gender
Other
The "40 Minute Blast" is a dynamic and efficient workout program designed for beginners seeking to lose fat, improve cardiovascular fitness, build strength, and enhance their core muscles. This program combines weightlifting, cardio, and core exercises, using both heavy and light dumbbells for a challenging and enjoyable gym experience.
If you're looking for an engaging and comprehensive gym workout that targets fat loss while incorporating cardio, weightlifting, and core exercises, the "40 Minute Blast" program is your ideal choice. This program is designed for beginners and spans a duration of 3 weeks, with workouts scheduled for 3 days each week. The main goal is to help you shed excess body fat while simultaneously improving your fitness level.
40 Minute Blast
| Exercise | Sets | Reps |
| Dumbbell Bench Press | 10 | |
| Treadmill - Walking | 30 sec | |
| Weighted Sit Ups | 20 | |
| Treadmill - Running | 30 sec | |
| Two Arm Dumbbell Rows | 10 | |
| Treadmill - Walking | 30 sec | |
| Plank | 30 sec | |
| Treadmill - Running | 30 sec | |
| Dumbbell Arnold Press | 10 | |
| Treadmill - Walking | 30 sec | |
| Lying Leg Raises | 20 | |
| Treadmill - Running | 30 sec | |
| Dumbbell Lunges | 10 | |
| Treadmill - Walking | 30 sec | |
| Floor Toe Reach | 20 | |
| Treadmill - Running | 30 sec | |
| Dumbbell Curls | 10 | |
| Treadmill - Walking | 30 sec | |
| Abdominal Air Bike | 20 | |
| Treadmill - Running | 30 sec | |
| Dumbbell Flys | 10 | |
| Chest press | 30 sec | |
| Weighted Sit Ups | 20 | |
| Treadmill - Running | 30 sec | |
| Pull Ups | 10 | |
| Treadmill - Walking | 30 sec | |
| Plank | 10 | |
| Side Lunges | 30 sec | |
| Treadmill - Walking | 30 swc | |
| Plank | 30 sec | |
| Treadmill - Running | 10 | |
| Side Dumbbell Laterals | 30 sec | |
| Treadmill - Walking | 20 | |
| Lying-Floor-Leg-Raise | 30 sec | |
| Treadmill - Running | 10 | |
| Goblet Squats | 30 sec | |
| Treadmill - Walking | 30 sec | |
| Floor Toe Reach | 20 | |
| Treadmill - Running | 30 ec | |
| Two Arm Seated Dumbbell Extension | 10 Each arm | |
| Treadmill - Walking | 30 sec | |
| Abdominal Air Bike | 20 | |
| Treadmill - Running | 30 sec |
