5 Floor Workouts To Drop 10 Pounds in 30 Days

When it comes to weight loss, simplicity and consistency are key. Floor workouts offer a no-excuses approach to fitness—you don't need expensive equipment or a fancy gym membership. Instead, these workouts rely on your body weight and gravity to deliver results. With dedication and proper nutrition, you can lose 10 pounds in 30 days while building strength, improving endurance, and boosting your metabolism.

These floor workouts are designed to maximize calorie burn, enhance muscle tone, and target stubborn fat areas. Each workout focuses on engaging multiple muscle groups to ensure you're burning fat and building lean muscle simultaneously. Over time, these exercises not only help you shed weight but also improve core stability, flexibility, and functional strength.

Consistency is vital to achieving your goals, and these five floor workouts provide enough variety to keep things exciting. They're quick, effective, and can be done in the comfort of your own home.

Before we begin, it's always essential to check in with your healthcare provider prior to kickstarting any weight-loss regimen to ensure it's the best, healthiest choice for you. Now, let's start on the path to a leaner, stronger you!

The Workouts

• Workout 1: Full-Body Fat Burner
• Workout 2: Core Crusher
• Workout 3: Lower-Body Sculptor
• Workout 4: Upper-Body Shaper
• Workout 5: Cardio Core Circuit

Workout 1: Full-Body Fat Burner

This workout is an all-in-one calorie-torching routine that targets your entire body. By incorporating compound movements, it activates multiple muscle groups and ensures maximum energy expenditure, helping you shed pounds faster.

The Routine:

1. Pushup to Shoulder Tap – 3 sets of 10 reps
2. Mountain Climbers – 3 sets of 20 reps per side
3. Glute Bridge March – 3 sets of 12 reps per side

1. Pushup to Shoulder Tap

This move works your chest, shoulders, arms, and core while challenging your balance and stability.

1. Start in a high plank position with your hands shoulder-width apart.
2. Lower your chest toward the floor, performing a pushup.
3. At the top, tap your right shoulder with your left hand, then your left shoulder with your right hand.
4. Keep your hips stable throughout.

2. Mountain Climbers

This high-intensity cardio move engages your core and legs while burning calories.

1. Begin in a plank position with your shoulders stacked over your wrists.
2. Drive one knee toward your chest, then quickly switch legs.
3. Keep a brisk pace, maintaining proper form.

3. Glute Bridge March

This dynamic exercise strengthens your glutes, hamstrings, and core.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Press through your heels to lift your hips into a bridge position.
3. Alternate lifting one knee toward your chest while keeping your hips elevated.

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Workout 2: Core Crusher

The core crusher is a focused workout designed to strengthen your abs and obliterate belly fat. These moves target the rectus abdominis, obliques, and deep core muscles to help you achieve a slimmer waistline.

The Routine:

1. Plank with Leg Lift – 3 sets of 12 reps per side
2. Flutter Kicks – 3 sets of 20 reps per side
3. Russian Twists – 3 sets of 15 reps per side

1. Plank with Leg Lift

This plank variation adds a lower-body challenge to further engage your core.

1. Begin in a forearm plank position with your body in a straight line.
2. Lift one leg toward the ceiling without letting your hips sag.
3. Lower the leg and switch sides.

2. Flutter Kicks

The flutter kick is a simple yet effective move to tone your lower abs.

1. Lie on your back with your hands under your hips for support.
2. Lift your legs slightly off the ground and kick them alternately in a small, rapid motion.
3. Keep your core tight and avoid arching your back.

3. Russian Twists

This rotational movement targets your obliques and improves core stability.6254a4d1642c605c54bf1cab17d50f1e

1. Sit on the floor with your knees bent and feet hovering off the ground.
2. Hold your hands together or a small weight, and twist your torso to one side.
3. Return to the center and twist to the opposite side.

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Workout 3: Lower-Body Sculptor

This workout focuses on your legs and glutes to boost calorie burn and tone your lower body. Stronger legs mean better overall performance and a higher metabolic rate.

The Routine:

1. Side-Lying Leg Lifts – 3 sets of 15 reps per side
2. Clamshells – 3 sets of 12 reps per side
3. Donkey Kicks – 3 sets of 15 reps per side

1. Side-Lying Leg Lifts

This is a classic move that targets your outer thighs and hips.

1. Lie on one side with your bottom leg bent and your top leg straight.
2. Lift your top leg toward the ceiling, keeping it straight.
3. Lower it back down with control.

2. Clamshells

This exercise strengthens your glutes and helps improve hip stability.

1. Lie on your side with your knees bent at a 90-degree angle.
2. Keeping your feet together, lift your top knee toward the ceiling while keeping your hips steady.
3. Lower your knee back down.

3. Donkey Kicks

The donkey kick is a glute-focused move that also engages your core.

1. Start on all fours with your hands under your shoulders and knees under your hips.
2. Kick one leg straight back and upward, squeezing your glutes at the top.
3. Return to the starting position and switch sides.

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Workout 4: Upper-Body Shaper

This workout zeroes in on your arms, shoulders, and back, ensuring a sculpted upper body while also engaging your core. By incorporating these bodyweight exercises, you'll build lean muscle and burn calories simultaneously.

The Routine:

1. Tricep Dips – 3 sets of 12 reps
2. Superman Lifts – 3 sets of 15 reps
3. T-Plank Rotations – 3 sets of 10 reps per side

1. Tricep Dips

This move isolates your triceps and strengthens your arms.

1. Sit on the floor with your knees bent and hands behind you, fingers pointing toward your hips.
2. Lift your hips off the ground, keeping your arms straight.
3. Bend your elbows to lower your body, then push back up to the starting position.

2. Superman Lifts

The Superman lift is a great exercise for strengthening your lower back and improving posture.

1. Lie face down on the floor with your arms extended in front of you.
2. Lift your arms, chest, and legs off the ground simultaneously.
3. Hold briefly at the top, then lower back down.

3. T-Plank Rotations

This dynamic movement targets your shoulders, obliques, and core.

1. Start in a high plank position with your hands under your shoulders.
2. Rotate your torso to one side, extending your arm toward the ceiling to form a T-shape.
3. Return to the plank position and repeat on the other side.

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Workout 5: Cardio Core Circuit

This high-energy workout is designed to torch calories while simultaneously strengthening your core. The combination of movements keeps your heart rate elevated for maximum fat burn.

The Routine:

1. High Knees – 3 sets of 30 seconds
2. Plank Jacks – 3 sets of 20 reps
3. Side Plank Dips – 3 sets of 12 reps per side

1. High Knees

This cardio move gets your blood pumping and engages your lower abs.

1. Stand tall with your feet hip-width apart.
2. Run in place, lifting your knees as high as possible.
3. Swing your arms for added intensity.

2. Plank Jacks

This is a full-body cardio move that emphasizes your core and shoulders.

1. Begin in a high plank position with your body in a straight line.
2. Jump your feet out wide and then back together, like a jumping jack.
3. Keep your core tight, and avoid letting your hips sag.

3. Side Plank Dips

This move strengthens your obliques and improves stability.

1. Start in a side plank position with your forearm on the ground and your body in a straight line.
2. Lower your hips toward the floor, then lift them back up.
3. Complete all reps on one side before switching to the other.