top of page
Search

30-day Workout Plan for an Hourglass Body Shape

Here is a balanced 30-day workout plan that alternates between cardio and strength training. The focus is on slimming down and shaping an hourglass figure by targeting key muscle groups, increasing overall fat loss, and toning your body. This plan combines full-body exercises, targeted muscle training (with an emphasis on glutes, waist, and legs), and high-intensity interval training (HIIT) to boost metabolism and fat burning.


Weekly Breakdown:

  • Cardio Days (Alternate Days): These days focus on burning fat through steady-state cardio or HIIT.

  • Strength Training Days (Alternate Days): These days emphasize shaping muscles for an hourglass figure, especially focusing on the hips, waist, legs, and glutes.



Day 1: Cardio (HIIT)

  • Warm-up: 5-10 minutes light jogging or brisk walking

  • HIIT Workout (30 seconds on, 30 seconds off):

    • Jumping Jacks

    • High Knees

    • Burpees

    • Mountain Climbers

    • Jump Squats

    • Repeat the circuit 3 times

  • Cool-down: 5-10 minutes stretching



Day 2: Strength Training (Lower Body + Core)

  • Warm-up: 5-10 minutes of light cardio (e.g., walking or cycling)

  • Strength Workout:

    • Squats – 4 sets of 12-15 reps

    • Glute Bridges – 4 sets of 15 reps

    • Walking Lunges – 3 sets of 12 reps per leg

    • Plank – 3 sets of 30 seconds

    • Russian Twists – 3 sets of 20 twists (each side)

  • Cool-down: 5-10 minutes stretching



Day 3: Cardio (Steady-State)

  • Warm-up: 5-10 minutes light jogging or brisk walking

  • Steady-State Cardio:

    • 30-45 minutes of moderate-intensity cardio (running, cycling, brisk walking, or swimming)

  • Cool-down: 5-10 minutes stretching



Day 4: Strength Training (Upper Body + Core)

  • Warm-up: 5-10 minutes of light cardio

  • Strength Workout:

    • Push-ups – 3 sets of 10-15 reps

    • Dumbbell Shoulder Press – 3 sets of 12 reps

    • Dumbbell Bicep Curls – 3 sets of 12 reps

    • Side Plank – 3 sets of 30 seconds per side

    • Bicycle Crunches – 3 sets of 20 reps per side

  • Cool-down: 5-10 minutes stretching



Day 5: Cardio (HIIT)

  • Warm-up: 5-10 minutes light jogging or brisk walking

  • HIIT Workout (30 seconds on, 30 seconds off):

    • Skater Jumps

    • Butt Kicks

    • Jump Lunges

    • Plank Jacks

    • Tuck Jumps

    • Repeat the circuit 3 times

  • Cool-down: 5-10 minutes stretching



Day 6: Strength Training (Lower Body + Core)

  • Warm-up: 5-10 minutes of light cardio

  • Strength Workout:

    • Sumo Squats – 4 sets of 12-15 reps

    • Deadlifts (with dumbbells or barbell) – 4 sets of 12 reps

    • Step-Ups (with weights) – 3 sets of 12 reps per leg

    • Leg Raises – 3 sets of 12-15 reps

    • Bicycle Crunches – 3 sets of 20 reps per side

  • Cool-down: 5-10 minutes stretching



Day 7: Rest or Active Recovery

  • Active Recovery Options: Gentle yoga, stretching, or walking



Repeat the cycle for weeks 2, 3, and 4. Each week, progressively increase the intensity of your workouts (e.g., increase reps, add weight, reduce rest time).



Key Focus Areas:

  • Hourglass Figure: To achieve a more defined waist and balanced proportions, we focus on toning the glutes, legs, and abs while incorporating full-body fat-burning workouts.

  • Slimming Down: Cardio days, especially HIIT, help you burn calories, reduce overall body fat, and slim down.

  • Consistency: Stick to this alternating cardio and strength training routine, adjusting intensity as your fitness level improves.

Nutrition Tips:

  1. Diet: Eat a balanced diet with lean proteins, vegetables, whole grains, and healthy fats to support muscle recovery and fat loss.

  2. Hydration: Drink plenty of water throughout the day.

  3. Calorie Deficit: For fat loss, ensure you are in a slight calorie deficit but do not restrict food too much, as proper nutrition is essential for muscle recovery.

This plan should help you build lean muscle, reduce body fat, and shape an hourglass figure while improving overall fitness!

Standing stretches are great for cooling down, as they allow you to stretch your muscles while maintaining an upright position. Here are some effective standing stretches to include in your cooldown routine:

1. Standing Forward Fold (Hamstring Stretch)

  • How to do it: Stand with your feet hip-width apart, then hinge forward at your hips and reach toward the ground. Keep your knees slightly bent if needed and let your head and neck relax. Hold for 20–30 seconds.

  • Benefits: Stretches the hamstrings, lower back, and calves.

2. Standing Quad Stretch

  • How to do it: Stand tall and grab your right ankle with your right hand, bringing your heel toward your glutes. Keep your knees close together, and gently push your hips forward for a deeper stretch. Hold for 20–30 seconds and switch legs.

  • Benefits: Stretches the quadriceps and hip flexors.

3. Side Stretch

  • How to do it: Stand with your feet shoulder-width apart. Reach your right arm overhead and gently lean to the left side, feeling a stretch along your right side. Hold for 20–30 seconds and switch sides.

  • Benefits: Stretches the sides, obliques, and shoulders.

4. Standing Calf Stretch

  • How to do it: Stand with one foot in front of the other in a staggered stance. Press the back heel into the ground while bending the front knee slightly. Hold for 20–30 seconds and switch sides.

  • Benefits: Sx

  • How to do it: Stand with your feet hip-width apart and your arms outstretched at shoulder height. Slowly twist your torso to the left, then to the right, keeping your hips facing forward. Repeat for 5–10 twists on each side.

  • Benefits: Stretches the spine, chest, and shoulders.

6. Standing Hip Flexor Stretch

  • How to do it: Take a step back with your right leg, and lower your body into a lunge position, keeping your left knee over your left ankle. Push your hips forward gently to stretch the hip flexors. Hold for 20–30 seconds and switch sides.

  • Benefits: Stretches the hip flexors, quads, and glutes.

7. Standing Chest Stretch

  • How to do it: Stand tall and interlace your fingers behind your back. Straighten your arms and gently lift them, opening your chest and stretching your shoulders. Hold for 20–30 seconds.

  • Benefits: Stretches the chest, shoulders, and upper back.

8. Standing IT Band Stretch

  • How to do it: Stand with your feet together. Cross your right leg over your left, then gently lean to the left side, pushing your right hip outward. Hold for 20–30 seconds and switch sides.

  • Benefits: Stretches the outer hips, IT band, and thighs.

9. Standing Side Lunge Stretch

  • How to do it: Stand with your feet wide apart, then bend one knee and push your hips back, keeping the other leg straight. Shift your weight to one side and hold for 20–30 seconds before switching sides.

  • Benefits: Stretches the inner thighs, groin, and hips.

10. Standing Cross-Body Shoulder Stretch

  • How to do it: Stand tall and extend your right arm across your body at shoulder height. Use your left hand to pull your right arm closer to your chest. Hold for 20–30 seconds and switch sides.

  • Benefits: Stretches the shoulders and upper back.

Tips for a Successful Standing Stretch Cooldown:

  • Breathe deeply: Focus on slow, deep breaths to help your body relax and release tension.

  • Don't rush: Hold each stretch for 20–30 seconds and avoid bouncing, as that can cause strain.

  • Be mindful of your form: Focus on good posture, even during stretches, to avoid injury.


 
 
 

Comentarios

bottom of page