I'm a Personal Trainer. This Is the Best 4-Week Weight-Loss Workout Plan

02.10.2024 03:36

Grindtv.com

When most people start a weight-loss journey, they think they need to do cardio ad nauseam—start running and hit the elliptical. Others go the extreme and jump into absurd workout programs requiring tons of specialized equipment or instruction, only to give up weeks later because it’s not sustainable Don't get us wrong, cardio and lifting weights are essential pieces in a weight-loss workout plan. But the key to losing weight is sticking to a routine and following a well-thought-out diet that's manageable day in and day out.

Losing weight fast shouldn't be complicated or overly challenging. That’s why we’ve created a four-week weight-loss workout plan you can do pretty much anywhere—indoors or out, at home or in the gym, on a track or in your driveway—with only minimal equipment.

Best Weight-Loss Exercise Plan

How It Works

This weight-loss fitness program involves both strength training and running, but the emphasis here is on time-efficient workouts—anywhere between 30 and 60 minutes—that increasingly get more difficult. This is a workout plan to lose weight, so rest assured these routines will boost your metabolism and, when combined with improved nutrition, help you lose drop unwanted pounds. Plus, you’ll improve strength, mobility, stability, and overall endurance along the way. If you've ever wondered how to lose belly fat fast, this workout to lose weight plan is the perfect place to get started.

We’ll begin each of the four weekly sessions with five minutes of movement pre to better mimic the movements of everyday life, improve flexibility and mobility, and reduce the risk of injury. Of course, this will also serve as a warmup for the coming workout.

Directions

The workouts remain consistent throughout the four weeks, but you’ll increase the degree of difficulty by adding sets, reps, distance, time, or a combination of all four. You should work out four days a week (ideally Monday, Tuesday, Thursday, and Friday) and designate Wednesday as your active recovery.

Keep your weekends free. However, any weight-loss program should encompass healthy eating, minimal or no alcohol, and an active weekend lifestyle of sports and outdoor activities that will complement your work during the week.

Weight-Loss Workout Plan Week 1: 30 Minutes or Less

Monday : Interval Run

Warmup

James Michelfelder

View the 6 images of this gallery on the original article

Cobra x 10 reps
Knee Hug x 10 reps each side
Inverted Hamstring x 10 reps each side
Lateral Lunge x 10 reps each side
Plank x 30 sec.
Side Plank x 30 sec. each side

Workout

Start by walking or lightly jogging for 1 minute.
Then perform the following: 3 minutes of running (80 percent effort), 3 minutes jogging/walking, 2 minutes running, 2 minutes jogging/walking, and 3 minutes running.
End the session by walking or lightly jogging for 1 minute to cool down.

Tuesday: Strength Session

Warmup

KarinaUvarova/Getty Images

View the 6 images of this gallery on the original article

Cat/Cow Stretch x 10 reps
Glute Bridge x 10 reps
Lateral Lunge x 10 reps each side
Backward Lunge x 10 reps each side
Butt Kicks x 10 reps
Knee Hug x 10 reps

Workout

1. Alternating Dumbbell Bench Press

Dumbbell bench press.

Beth Bischoff

How to Do It

Sit at the end of a flat bench with two dumbbells resting on top of your thighs, to start.
'Kick' your knees up to help guide the weights over your chest as you lie back, palms facing out.
Keeping one arm locked out, lower the other dumbbell, bending your arm to 45 degrees so the bell touches the outside of your shoulder.
Pause briefly, then push it back up.
Repeat on the other side, alternating on each rep.
Complete 2 x 10 reps each side.

2. Lat Pulldown

Lat pulldown

James Michelfelder

How to Do It

Sit at a lat pulldown station or cable machine fixed with a straight bar, to start.
Grab the bar with an overhand grip a little wider than shoulder-width apart, arms extended straight.
Draw your shoulder blades down and back, then pull your elbows toward your sides as you bring the bar to the top of your chest.
Pause briefly, then reverse the motion to return the bar. Move slow and controlled without using momentum.
Complete 2 x 10 reps.

3. Dumbbell Split Squat

Dumbbell split squats

James Michelfelder

How to Do It

Place one foot about three feet in front of the other with toes facing forward and dumbbells in either hand, to start.
Pull your shoulders back and keep your chest up as you lower your back knee one inch above the ground.
Make sure you don't lean forward too far—think about maintaining a "proud chest" as you rise up.
Push through your front heel and straighten your back leg to come back up to the start position.
Repeat all reps on one leg, then repeat on the other.
Complete 2 x 10 reps each side.

4. Dumbbell Skull Crushers

Skull crusher

Beth Bischoff

How to Do It

Sit at the end of a flat bench with two dumbbells resting on top of your thighs, to start.
'Kick' your knees up to help guide the weights over your chest as you lie back, palms facing each other.
While keeping your shoulders stable, slowly bend at the elbows, bringing the weights down past your head. Keep elbows pointing straight ahead as you lower the weight. Hold in this bottom position for a count of two.
Straighten your elbows, pushing the weight back to the overhead starting position. Be sure to keep your arms perpendicular to your body and only extend your elbows.
Complete 2 x 10 reps.

5. Dumbbell Farmer’s Carry

Farmer's carry

Beth Bishoff

How to Do It

Stand tall with a weight in each hand, to start.
Maintain a tall chest, retract shoulder blades, and keep weights from resting on thighs.
Walk forward, using choppy, heel-to-toe steps. Ensure that your head is facing forward and your posture is rigid.
Perform 2 x 25 yards.

6. Pullup

Pullup

Beth Bischoff

How to Do It

Grasp a pullup bar with an overhand grip set shoulder-width apart, to start.
Retract your shoulder blades down and engage your lats.
Pull your body up by driving your elbows down. Pause when your head is over the bar.
Lower with control to the dead hang position.
Complete 2 x 5 reps (or as many reps as you can).

Wednesday: Rest Day

Active recovery

Spend 15 minutes on a foam roller. Swim, paddleboard, or play your favorite sport.

Thursday: Strength & Endurance

Warmup

Cobra x 10 reps
Knee Hug x 10 reps each side
Inverted Hamstring x 10 reps each side
Lateral Lunge x 10 reps each side
Plank x 30 sec.
Side Plank x 30 sec. each side

Workout

Set a time for 30 minutes and complete as many rounds as possible in this sequence:

400-meter run
12 squats
12 walking lunges each side

Friday: Strength & Conditioning

Warmup

Cat/Cow Stretch x 10 reps
Glute Bridge x 10 reps
Lateral Lunge x 10 reps each side
Backward Lunge x 10 reps each side
Butt Kicks x 10 reps
Knee Hug x 10 reps

Workout

1. Pullup

Pullup

Beth Bischoff

How to Do It

Grasp a pullup bar with an overhand grip set shoulder-width apart, to start.
Retract your shoulder blades down and engage your lats.
Pull your body up by driving your elbows down. Pause when your head is over the bar.
Lower with control to the dead hang position.
Perform 3 x 5 reps (or as many reps as you can).

2. Pushup Progression

Pushups can help to build your upper body.

James Michelfelder

How to Do It

Get into a pushup position with your hands in a diamond position under your chest and your elbows tight to your sides, to start.
Your entire body should be straight, core braced.
Lower your body, keeping your elbows tucked near your torso and head neutral, until your chest is almost touching the floor.
Fire your chest and triceps to push through the floor and raise your body back to the start position.
On the next set, complete wide pushups, hands positioned outside shoulder-width apart. On the final set, perform standard pushups, hands shoulder-width apart.
Complete 1 x 4 reps diamond pushups, 1 x 4 reps standard pushups, and 1 x 4 reps wide pushups.

3. Burpee

Burpees are a full body exercise that build strength, mobility, and can help you burn calories.

Beth Bischoff

How to Do It

Stand with feet at shoulder-width apart, to start.
Keep your back straight as you squat down and place your hands on the floor.
Brace your weight and jump back into a pushup position.
Keep your core tight as you hold the pushup, drop your belly to the floor, or perform an actual pushup, then jump your feet to your hands and stand back up.
Immediately jump up as high as you can with your hands overhead and hips extended.
Perform 3 x 10 reps.

4. Mountain Climber

Mountain climber

Beth Bischoff

How to Do It

Assume a high plank position on the floor or place hands on a medicine ball to increase the challenge, to start.
Drive one knee at a time toward your chest, focusing on speed.
Alternate on each rep.
Complete 3 x 10 reps.

5. V-Up

V-Up

James Michelfelder

How to Do It

Lie on your back on the floor with both arms extended by your head, to start.
Brace your abs and sit all the way up, simultaneously raising your legs and reaching for your toes.
Your body should form a V shape at the top.
Complete 3 x 10 reps.

Weight-Loss Workout Plan Week 2: 30 to 45 Minutes

Monday : Interval Run

Warmup

Cobra x 10 reps
Knee Hug x 10 reps each side
Inverted Hamstring x 10 reps each side
Lateral Lunge x 10 reps each side
Plank x 30 sec.
Side Plank x 30 sec. each side

Workout: Interval Run

Start by walking or lightly jogging for 1 minute.
Then perform the following: 4 minutes of running (80 percent effort), 3 minutes jogging/walking, 2 minutes running, 2 minutes jogging/walking, 4 minutes running.
End the session by walking or lightly jogging for 1 minute to cool down.

Tuesday

Warmup

Cat/Cow Stretch x 10 reps
Glute Bridge x 10 reps
Lateral Lunge x 10 reps each side
Backward Lunge x 10 reps each side
Butt Kicks x 10 reps
Knee Hug x 10 reps

Workout

Increase weight by 10 percent from last week.

Alternating Dumbbell Bench Press 3 x 10 reps each side
Lat Pulldown 3 x 10
Dumbbell Split Squat 3 x 10 each side
Dumbbell Skull Crusher 3 x 10 reps
Dumbbell Farmer’s Carry 3 x 25 yards
Pullup 3 x 5 or as many as you can

Wednesday: Rest Day

Active recovery

Spend 15 minutes on a foam roller. Swim, paddleboard, or play your favorite sport.

Thursday: Strength & Endurance

Warmup

Cobra x 10 reps
Knee Hug x 10 reps each side
Inverted Hamstring x 10 reps each side
Lateral Lunge x 10 reps each side
Plank x 30 sec.
Side Plank x 30 sec. each side

Workout

Set a time for 35 minutes and complete as many rounds as possible in this sequence:

400-meter run
12 squats
12 walking lunges each side

Friday: Strength & Conditioning

Warmup

Cat/Cow Stretch x 10 reps
Glute Bridge x 10 reps
Lateral Lunge x 10 reps each side
Backward Lunge x 10 reps each side
Butt Kicks x 10 reps
Knee Hug x 10 reps

Workout

Pullup 3 x 5 reps
Pushup Progression 3 x 8 reps
Burpee 3 x 15
Mountain Climber 3 x 15
V-Up 3 x 10

Weight-Loss Workout Plan Week 3: 45 Minutes

Monday : Interval Run

Warmup

Cobra x 10 reps
Knee Hug x 10 reps each side
Inverted Hamstring x 10 reps each side
Lateral Lunge x 10 reps each side
Plank x 30 sec.
Side Plank x 30 sec. each side

Workout

Start by walking or lightly jogging for 1 minute.
Then perform the following: 4 minutes of running (80 percent effort), 3 minutes jogging/walking, 2 minutes running, 2 minutes jogging/walking, 4 minutes running, 3 minutes jogging/walking, 2 minutes running
End the session by walking or lightly jogging for 1 minute to cool down.

Tuesday: Strength Session

Warmup

Cat/Cow Stretch x 10 reps
Glute Bridge x 10 reps
Lateral Lunge x 10 reps each side
Backward Lunge x 10 reps each side
Butt Kicks x 10 reps
Knee Hug x 10 reps

Workout

Increase weight by 10 percent from last week.

Alternating Dumbbell Bench Press 3 x 10 reps each side
Lat Pulldown 3 x 10
Dumbbell Split Squat 3 x 10 each side
Dumbbell Skull Crusher 3 x 10 reps
Dumbbell Farmer’s Carry 3 x 30 yards
Pullup 3 x 5 or as many as you can

Wednesday: Rest Day

Active recovery

Spend 15 minutes on a foam roller. Swim, paddleboard, or play your favorite sport.

Thursday: Strength & Endurance

Warmup

Cobra x 10 reps
Knee Hug x 10 reps each side
Inverted Hamstring x 10 reps each side
Lateral Lunge x 10 reps each side
Plank x 30 sec.
Side Plank x 30 sec. each side

Workout

Set a time for 40 minutes and complete as many rounds as possible in this sequence:

400-meter run
12 squats
12 walking lunges each side

Friday: Strength & Conditioning

Warmup

Cat/Cow Stretch x 10 reps
Glute Bridge x 10 reps
Lateral Lunge x 10 reps each side
Backward Lunge x 10 reps each side
Butt Kicks x 10 reps
Knee Hug x 10 reps

Workout

Pullups: 3 sets for 5 reps (or as many as you can)
Pushups: 3 sets of 10 diamond, traditional, and wide pushups
Burpees: 3 sets of 20 reps
Mountain Climbers: 3 sets of 20 reps
V-Sit Crunches: 3 sets of 15 reps

Weight-Loss Workout Plan Week 4: 50-60 Minutes

Monday : Interval Run

Warmup

Cobra x 10 reps
Knee Hug x 10 reps each side
Inverted Hamstring x 10 reps each side
Lateral Lunge x 10 reps each side
Plank x 30 sec.
Side Plank x 30 sec. each side

Workout

Start by walking or lightly jogging for 1 minute.
Then perform the following: 4 minutes of running (80 percent effort), 3 minutes jogging/walking, 2 minutes running, 2 minutes jogging/walking, 4 minutes running, 3 minutes jogging/walking, 2 minutes running
End the session by walking or lightly jogging for 1 minute to cool down.

Tuesday

Warmup

Cat/Cow Stretch x 10 reps
Glute Bridge x 10 reps
Lateral Lunge x 10 reps each side
Backward Lunge x 10 reps each side
Butt Kicks x 10 reps
Knee Hug x 10 reps

Workout (Use Last Tuesday’s Weight but Add an Extra Set)

Repeat last week's rep scheme and weight, but add one more set.

Alternating Dumbbell Bench Press 4 x 10 reps each side
Lat Pulldown 4 x 10
Dumbbell Split Squat 4 x 10 each side
Dumbbell Skull Crusher 4 x 10 reps
Dumbbell Farmer’s Carry 4 x 30 yards
Pullup 4 x 5 or as many as you can

Wednesday: Rest Day

Active recovery

Spend 15 minutes on a foam roller. Swim, paddleboard, or play your favorite sport.

Thursday: Strength & Endurance

Warmup

Cobra x 10 reps
Knee Hug x 10 reps each side
Inverted Hamstring x 10 reps each side
Lateral Lunge x 10 reps each side
Plank x 30 sec.
Side Plank x 30 sec. each side

Workout

Set a time for 45 minutes and complete as many rounds as possible in this sequence:

400-meter run
12 squats
12 walking lunges each side

Friday: Strength & Conditioning

Warmup

Cat/Cow Stretch x 10 reps
Glute Bridge x 10 reps
Lateral Lunge x 10 reps each side
Backward Lunge x 10 reps each side
Butt Kicks x 10 reps
Knee Hug x 10 reps

Workout

Pullups: 3 sets for 5 reps (or as many as you can)
Pushups: 3 sets of 10 diamond, traditional, and wide pushups
Burpees: 3 sets of 20 reps
Mountain Climbers: 3 sets of 20 reps
V-Sit Crunches: 3 sets of 15 reps

Weight-Loss Fitness Program FAQs

How Long Does It Take to Lose Weight?

To determine how long it will take to lose weight you have to first consider your starting point. Obese and sedentary people often begin shedding pounds the first time they take a long walk around the block because their bodies will use excess fat as fuel, burning off lbs as they go. For people in reasonable shape, it may take a little longer to shed those extra pounds. However, with a a solid workout routine like the one above and a healthy diet (don't skip out on the calorie deficit) you can expect to lose a significant amount in just four weeks.

Can I Lose Weight by Exercising Alone?

Yes, although a healthy nutrition plan combined with regular training will help you lose weight and keep it off. Not to mention the more muscle you gain and the leaner your body becomes, the more calories you will burn, making it even easier to keep the weight off. If you're starting with excess body fat remember: weight loss comes from a lifestyle change. While there are plenty of advertised "quick fixes" out there, extreme dieting is not a sustainable weight-loss program.

How Many Times a Week Should I Work Out for Weight Loss?

Four times a week for between 30 and 60 focused minutes should be enough, so long as you implement weight-loss strategies on the other days. On days you aren't exercising continue to be active by going on walks or hikes, taking the stairs instead of the elevator, and stretching throughout the course of the day. Also, don't forget to stick to a nutrition program to ensure you are staying on track.