30-Day Weight Loss Program

Goal: Sustainable fat loss, improved fitness, and visible results without crash diets or extreme workouts.

Program Overview

• Duration: 30 Days (4 weeks)

• Format: Aerobic + Strength + Lifestyle Coaching

• Level: Beginner to Intermediate (customized intensity)

• Focus: Fat burning, metabolism boost, habit building

Weekly Structure

• 4–5 workout sessions per week (30–45 min each):

• Aerobic training: Dance aerobics, step cardio, HIIT circuits

• Strength training: Bodyweight, resistance bands, light dumbbells

• Core conditioning: Targeted exercises for abs & posture

• Flexibility & mobility drills to prevent injury

• Nutrition guidance:

• Simple, practical meal plans (no starvation or fad diets)

• Portion control strategies and balanced macronutrients

• Healthy snack swaps and hydration tracking

• Lifestyle coaching:

• Sleep and stress management tips

• Daily activity challenges (step count goals, mini routines)

• Weekly progress check-ins and habit tracking

  Expected Outcomes in 30 Days

  • 2–4 kg fat loss (average) depending on body type and adherence

  • Visible inch loss around waist and hips

  • Improved stamina, strength, and energy levels

  • Strong foundation for long-term weight management

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  Program Benefits

  • No crash diets — eat real food, stay energized

  • Personalized pace — intensity adjusted for your fitness level

  • Trackable results — weekly assessments to stay motivated

  • Trainer support — direct guidance and Q&A