30-Day Low-Impact Bodyweight Workout Program to Ignite Your Metabolism

No access to a gym? Need to get more exercise and boost your metabolism? Here is a sample 30-day workout plan designed for overweight individuals with pre-diabetes and no access to a gym:

Week 1:

• Day 1: 10-minute brisk walk
• Day 2: 15-minute bodyweight strength training (squats, wall sits, push-ups, and lunges)
• Day 3: Rest day
• Day 4: 20-minute walk
• Day 5: 15-minute bodyweight strength training (squats, wall sits, push-ups, and lunges)
• Day 6: Rest day
• Day 7: 25-minute walk

Week 2:

• Day 8: 15-minute bodyweight strength training (squats, wall sits, push-ups, and lunges)
• Day 9: 20-minute walk
• Day 10: Rest day
• Day 11: 25-minute walk
• Day 12: 15-minute bodyweight strength training (squats, wall sits, push-ups, and lunges)
• Day 13: Rest day
• Day 14: 30-minute walk

Week 3:

• Day 15: 15-minute bodyweight strength training (squats, wall sits, push-ups, and lunges)
• Day 16: 20-minute walk
• Day 17: Rest day
• Day 18: 25-minute walk
• Day 19: 15-minute bodyweight strength training (squats, wall sits, push-ups, and lunges)
• Day 20: Rest day
• Day 21: 30-minute walk

Week 4:

• Day 22: 15-minute bodyweight strength training (squats, wall sits, push-ups, and lunges)
• Day 23: 20-minute walk
• Day 24: Rest day
• Day 25: 25-minute walk
• Day 26: Rest day
• Day 27: 15-minute bodyweight strength training (squats, wall sits, push-ups, and lunges)
• Day 28: 30-minute walk
• Day 29: Rest day
• Day 30: 30-minute walk

Walking is a low-impact exercise that can help improve cardiovascular health and metabolism. Incorporating bodyweight strength training exercises into your routine can help increase muscle mass and metabolism, while also improving balance and stability.

Note: Always start with a warm-up and cool-down, listen to your body and adjust intensity and duration as needed. Before beginning any new workout routine, it is always best to consult with a doctor.