4 Week Workout Plan for Weight Loss with Free PDF

Losing weight and achieving a shredded, toned, and athletic physique is the ultimate goal of many fitness enthusiasts. However, it requires proper diet, training, discipline, and little knowledge of weight loss science.

Usually, weight loss happens when you consume fewer calories (of course, by eating low-calorie nutritious foods, such as eggs, chicken, salmon, and beans) than your body needs over a period of time.¹ Kim, Ju Young. “Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.” Journal of Obesity & Metabolic Syndrome vol. 30,1 (2021): 20-31. doi:10.7570/jomes20065

Shedding weight only through calorie deficit is fine, but including cardio and resistance exercises in your weight loss program can help you stimulate your fat loss, increase strength, promote your cardiovascular health, and improve your body composition.² Swift, Damon L et al. “The role of exercise and physical activity in weight loss and maintenance.” Progress in cardiovascular diseases vol. 56,4 (2014): 441-7. doi:10.1016/j.pcad.2013.09.012

In this article, I’ve shared an ultimate 4 week workout plan for weight loss to help you achieve your best physique.

I’ve designed two routines. The first is for gym-goers, and the other is for those who train at home with little or no equipment.

Whether you’re male or female, you can follow one of them to increase your fat loss and achieve your best shape.

PROGRAM OVERVIEW

Plan 1	4-week Weight Loss Gym Routine
Plan 2	4-week Fat Loss Workout Plan at Home
Suggested Program Duration	16-24 weeks
Purpose	Weight Loss and Muscle Building
Sessions/week	5-6
Suitable for	Men and Women
Workout Level	Beginner to Intermediate
Intensity for Low-Impact Cardio	40-60% of maximum heart rate
Heart Rate for Moderate-Intensity Cardio	60-80% of MHR
Heart Rate for HIIT	80-95% of MHR

You can calculate your maximum heart rate by subtracting 220 from your age. For example, if you’re 30, your maximum heart rate is 220-30=190.

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4 WEEK WORKOUT PLAN FOR WEIGHT LOSS AT THE GYM

This program involves performing various exercises, from steady-state cardio and isolation to powerlifting and HIIT, to keep you motivated and help you achieve decent results over time.

Here’s a summary of the 4-week gym workout plan for weight loss:

• Week 1: Low-impact Cardio and Compound Lifting
• Week 2: HIIT and Full-Body Strength Workout
• Week 3: Cardio and Upper Lower Split Training
• Week 4: HIIT and Weight Training

This training plan will help both males and females to shape their physique.

Week 1 – Cardio and Compound Lifting

Monday – Low-Impact Cardio

Exercise	Time/Reps	Rest
Treadmill	15 minutes	1-minute
Elliptical Trainer	10 minutes	1-minute
Jumping Jacks	15-sec x 10 sets	15-second
Mountain Climbing	15-sec x 10 sets	15-second
Burpees	5 reps x 5 sets	15-second
Front Plank	1-minute x 3 sets	15-second
Side Plank	30-second x 2	15-second
Bicycling	10 minutes	–

Tuesday – Compound Lifts

Exercise	Time/Reps	Rest
Squat Jump	15 seconds	30-second
Burpees	6 Reps x 2	1-minute
Inchworm	1-minute	30-second
Back Squat	4 sets x 10 reps	2-3 minutes
Incline Bench Press	4 sets x 10 reps	2-3 minutes
Seated Cable Rowing	4 sets x 10 reps	2-3 minutes
Overhead Press	4 sets x 10 reps	2-3 minutes

Wednesday – LISS Cardio

Exercise	Time/Reps	Rest
Treadmill	15 minutes	1-minute
Elliptical Trainer	10 minutes	1-minute
Lunge Front Kick	10 reps per leg x 3 sets	30-second
Pop Squats	10 reps x 5 sets	45-second
Shoulder Taps	10 reps per leg x 5 sets	15-second
Front Plank	1-minute x 3 sets	15-second
Side Plank	30-second x 2	15-second
Jumping Jacks	10 minutes	–

Thursday – Compound Training

Exercise	Time/Reps	Rest
Banded Pull-ups	10 reps x 2	30-second
Banded Deadlift	10 reps x 2	1-minute
Inverted Row	10 reps x 2	30-second
Sumo Deadlift	4 sets x 10 reps	2-3 minutes
1-arm Landmine Press	4 sets x 10 reps	2-3 minutes
Landmine T-Bar Row	4 sets x 10 reps	2-3 minutes
Walking Lunges	4 sets x 10 reps	2-3 minutes

Friday – Low-Impact Aerobic Workout

Exercise	Time/Reps	Rest
Treadmill	15 minutes	1-minute
Bicycling	10 minutes	1-minute
Burpees	5 reps x 5 sets	30-second
Crossbody Mt. Climber	15-sec x 10 sets	15-second
Reverse Crunches	10 reps x 5 sets	15-second
Front Plank	1-minute x 3 sets	15-second
Side Plank	30-sec x 2 sets	15-second
Shadow Boxing/Punching Bag	5 minutes	–

Friday – Compound Workout

Exercise	Time/Reps	Rest
Leg Swings	10 reps x 2	10-second
One-leg Deadlift	10 reps x 2	15-second
Shoulder Pass Through	10 reps x 2	15-second
Back Squats	4 sets x 10 reps	2-3 minutes
Overhead Press	4 sets x 10 reps	2-3 minutes
Close-Grip Pull-down	4 sets x 10 reps	2-3 minutes
Incline Bench Press	4 sets x 10 reps	2-3 minutes

Week 2 – HIIT and Full-Body Strength Workout

Alongside resistance exercises, you’ll challenge your endurance level and improve cardiovascular fitness through High-Intensity Interval Training (HIIT).

HIIT involves performing exercises at more than 75 percent of your maximum heart rate for 10 to 30 seconds, followed by a little rest time (interval).

You can calculate your maximum heart rate by subtracting your age from 220.

Research has shown HIIT helps stimulate fat loss, improve aerobic and anaerobic fitness, and can help shape your body.³ Effectiveness and Safety of High-Intensity Interval Training in Patients With Type 2 Diabetes – American Diabetes Association, ⁴Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective – International Journal of Environmental Research and Public Health, ⁵20 Pros and Cons of High-Intensity Interval Training (HIIT) – The Fitness Phantom

Here’s your second week of the 4-week weight loss gym routine schedule:

• Monday: Strength Workout
• Tuesday: Bodyweight HIIT
• Wednesday: Resistance Circuit Training
• Thursday: OFF
• Friday: Isolation Strength Exercises
• Saturday: Bodyweight HIIT
• Sunday: OFF

Monday – Strength Workout

Exercise	Time/Reps	Rest
High Knees	15 seconds	No rest
Jump Squat	10 reps	No rest
Burpees	10 reps	1-minute
Back Squat	4 sets x 10 reps	2-minute
Incline Bench Press	4 sets x 10 reps	2-minute
Barbell Jammer	4 sets x 10 reps	2-minute
Machine Row	4 sets x 10 reps	2-minute
Treadmill Jog	5-minute	–

Tuesday – Bodyweight HIIT

Perform the following exercises as quickly as possible, and take a short break of less than 30 seconds between them. Once you complete one round, rest for 2-3 minutes, then repeat.

Perform as many rounds as possible in 30 minutes.

Exercise	Time/Reps
Jumping Jacks	15-second
Squat Jumps	10 reps
Mountain Climbing	20-second
High Knees	20-second
Shoulder Taps	10 taps/side
Flutter Kicks	15-second
Burpees	10 reps
Lunge Front Kick	10 reps per side
Cross Body Mountain Climber	20-second

Wednesday – Free Weight HIIT

Perform as many rounds as possible in 30 minutes.

Exercise	Time/reps	Interval
Dumbbell Squat Swing	10 reps	45-sec
Barbell Thruster	10 reps	45-sec
Single-arm KB Swings	10/side	30-sec
Dumbbell Pop Squat	10 reps	60-sec
Plank Dumbbell Drag	5/side	45-sec
Kettlebell Chop and Lift	5/side	45-sec

Friday – Isolation Strength Exercises

Exercise	Activity	Rest
Treadmill	5-min	2-minute
Lat Pull-down	3 sets x 15 reps	2-minute
Seated Cable Row	3 sets x 15 reps	2-minute
Seated Pec Deck Fly	3 sets x 15 reps	2-minute
Bent-Over DB Lateral Raises	3 sets x 15 reps	2-minute
Overhead Triceps Extension	3 sets x 15 reps	90-second
Incline Dumbbell Curl	3 sets x 15 reps	90-second
Bicycling	5-min	–

Saturday – Bodyweight HIIT

Perform each round twice and take a little break between them.

Keep the rest time shorter between exercises.

Round 1	Round 2	Round 3
15-sec Jumping Jacks	5 Burpees	5 Squat Jumps
15-sec Mountain Climbers	15-sec Flutter Kicks	15-sec Cross Mt. Climber
15-sec High Knees	20 Alternate Heel Taps (10/side)	10 Crunches
20 Reverse Crunches	30-sec Bicycle Crunches	20 Shoulder Taps (10/side)
20 Plank Knee Taps (10/side)	10 Lunge Front Kick (5/side)	10 Leg Raises

Week 3 – Cardio and Upper Lower Split Training

• Monday: Low Impact Cardio
• Tuesday: Upper Body Workout
• Wednesday: Moderate Intensity Cardio
• Thursday: Lower Body Training
• Friday: HIIT Cardio
• Saturday: Upper Body Workout
• Sunday: OFF

Monday – Low-Impact Cardio

Exercise	Time/Reps	Rest
Treadmill	15 minutes	1-minute
Elliptical Trainer	10 minutes	1-minute
Jumping Jacks	15-sec x 10 sets	15-second
Mountain Climbing	15-sec x 10 sets	15-second
Burpees	5 reps x 5 sets	15-second
Front Plank	1-minute x 3 sets	15-second
Side Plank	30-second x 2	15-second
Bicycling	10 minutes	–

Tuesday – Upper Body Workout

Exercise	Time/Reps	Rest
Banded Pull-apart	10 reps x 2 sets	30-second
Shoulder Pass Through	10 reps x 2 sets	30-second
Overhead Press	3 sets x 15 reps	2-minute
Incline Bench Press	3 sets x 15 reps	2-minute
Seated Cable Rowing	3 sets x 15 reps	2-minute
Triceps Press-down	3 sets x 15 reps	1-minute
Barbell Curl	3 sets x 15 reps	1-minute

Wednesday – Moderate Intensity Cardio

Exercise	Time/Reps	Rest
Jumping Jacks	30-sec x 5 sets	20-second
Mountain Climber	30-sec x 5 sets	20-second
Bear Crawl	30-sec x 5 sets	20-second
Burpees	6 reps x 5 sets	30-second
Treadmill	10-minute	2-minute
Bicycling	10-minute	2-minute
Elliptical	10-minute	2-minute
Triset Abs Workout	10-minute	–

Thursday – Lower Body Training

Exercise	Activity	Rest
Leg Swings	15-sec per leg x 4 sets	No rest
High Knees	15-sec x 4 sets	1-min
Leg Extension	3 sets x 15 reps	2-minute
Leg Press	3 sets x 15 reps	2-minute
Front Lunges	3 sets x 10 reps	2-minute
Leg Curl	3 sets x 15 reps	1-minute
Calf Raises	3 sets x 15 reps	1-minute

Friday – HIIT Cardio

Perform each round twice and take a little break between them.

Keep the rest time shorter between exercises.

Round 1	Round 2	Round 3
15-sec Jumping Jacks	5 Burpees	5 Squat Jumps
15-sec Mountain Climbers	15-sec Flutter Kicks	15-sec Cross Mt. Climber
15-sec High Knees	20 Alternate Heel Taps (10/side)	10 Crunches
20 Reverse Crunches	30-sec Bicycle Crunches	20 Shoulder Taps (10/side)
20 Plank Knee Taps (10/side)	10 Lunge Front Kick (5/side)	10 Leg Raises

Saturday – Upper Body Workout

Exercise	Time/Reps	Rest
Front Lat Pulldown	3 sets x 15 reps	2-minute
Seated Cable Rowing	3 sets x 15 reps	2-minute
Seated Pec Deck Fly	3 sets x 15 reps	2-minute
DB Lateral Raises	3 sets x 12 reps	2-minute
Bent-over Reverse Fly	3 sets x 12 reps	1-minute
Overhead Triceps Extension	3 sets x 12 reps	1-minute
Barbell Curl	3 sets x 10 reps	1-minute

Week 4 – Cardio and Split Training

• Monday: Low Impact Cardio
• Tuesday: Upper Body Workout
• Wednesday: Moderate Intensity Cardio
• Thursday: Lower Body Training
• Friday: HIIT Cardio
• Saturday: Upper Body Workout
• Sunday: OFF

Monday – Low-Impact Cardio

Exercise	Time/Reps	Rest
Treadmill	15 minutes	1-minute
Elliptical Trainer	10 minutes	1-minute
Pop Squats	15-sec x 10 sets	15-second
Crossbody Mt. Climbing	15-sec x 10 sets	15-second
Flutter Kicks	15-sec x 10 sets	15-second
Front Plank	1-minute x 3 sets	15-second
Bicycling	10 minutes	–

Tuesday – Upper Body Workout

Exercise	Time/Reps	Rest
Jumping Jacks	2 sets x 15-sec	No rest
Burpees	2 sets x 5 reps	No rest
Mountain Climber	2 sets x 30-sec	1-min
Seated IYT DB Raises	3 sets x 8 reps	2-minute
Incline Bench Press	3 sets x 15 reps	2-minute
Seated Pec Deck Fly	3 sets x 15 reps	2-minute
Close Grip Pull-down	3 sets x 15 reps	2-minute
Seated Machine Row	3 sets x 15 reps	2-minute

Wednesday – Moderate Intensity Cardio

Exercise	Time/Reps	Rest
Mountain Climber	15-sec x 10 sets	15-second
Burpees	6 reps x 6 sets	30-second
Treadmill	10-minute	2-minute
Bicycling	10-minute	2-minute
Elliptical	10-minute	2-minute
Triset Core Workout	20-minute	–

Thursday – Lower Body Training

Exercise	Activity	Rest
Leg Swings	10 reps per leg x 3	15-second
Lateral Lunges	5 reps each leg x 3	15-second
Leg Extension	3 sets x 15 reps	2-minute
Back Squats	3 sets x 15 reps	2-minute
Step-up	3 sets x 10 reps	2-minute
Leg Curl	3 sets x 15 reps	1-minute
Hip Thrust	3 sets x 12 reps	1-minute

Friday – HIIT Cardio

Perform each round twice and take a little break between them.

Keep the rest time shorter between exercises.

Round 1	Round 2	Round 3
15-sec Jumping Jacks	5 Burpees	5 Squat Jumps
15-sec Mountain Climbers	15-sec Flutter Kicks	15-sec Cross Mt. Climber
15-sec High Knees	20 Alternate Heel Taps (10/side)	10 Crunches
20 Reverse Crunches	30-sec Bicycle Crunches	20 Shoulder Taps (10/side)
20 Plank Knee Taps (10/side)	10 Lunge Front Kick (5/side)	10 Leg Raises

Saturday – Upper Body Workout

Exercise	Time/Reps	Rest
Bent-Over Dumbbell Row	3 sets x 15 reps	2-minute
T-Bar Row	3 sets x 15 reps	2-minute
Seated Pec Deck Fly	3 sets x 15 reps	2-minute
Reverse Pec Deck Fly	3 sets x 12 reps	2-minute
Barbell/DB Shrug	3 sets x 12 reps	1-minute
Triceps Press Down	3 sets x 12 reps	1-minute
Biceps Hammer Curl	3 sets x 10 reps	1-minute

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4 WEEK WEIGHT LOSS WORKOUT PLAN AT HOME

You can also do various exercises at home to accelerate weight loss without using any major equipment.

I’ve compiled a list of seventy cardio exercises you can do with minimal equipment and included them in this program.

These cardio exercises will help you burn maximum calories, boost your metabolism, enhance endurance, and help you achieve your best physique.

Whether you’re a male or female, follow this workout routine to shed some body fat percentage at home.

Overview of a 4-week weight loss workout plan at home:

• Week 1 – Moderate Intensity Aerobic Training
• Week 2 -High-intensity Interval Training
• Week 3 – Tabata Workout
• Week 4 – Circuit Workout

Week 1 – Moderate Intensity Aerobic Training

In this first week, you’ll do exercises at a moderate intensity, typically at 50-75 percent of your maximum heart rate (MHR).

Doing exercises at a moderate speed will boost your endurance and help you perform high-intensity training in the next week.

Perform as many rounds as possible in thirty minutes and increase the duration in the coming days.

Frequency: 5 days a week.

Exercise	Time/Reps	Rest
Jumping Jacks	20 seconds	40 seconds
High Knees	20 seconds	40 seconds
Stationary Running	20 seconds	40 seconds
Mountain Climbing	15 seconds	30 seconds
Bear Crawl	30 seconds	60 seconds
Inchworm	15 seconds	30 seconds
Flutter Kicks	15 seconds	30 seconds
Reverse Crunches	10 reps	60 seconds
Leg Raises	10 reps	60 seconds
Plank	30 seconds	60 seconds
Side Plank	15 seconds	30 seconds
Alternate Heel Taps	10 reps	60 seconds
Burpees	AMRAP	1-2 minute
Squat	AMRAP	1-2 minute
Pushups	AMRAP	1-2 minute
Bench Dips	AMRAP	1-2 minute

Week 2 – High-intensity Interval Training

After completing the first week of training, you’ll need to increase the intensity of the workout. And that’s why I’ve included high-intensity interval training (HIIT) in the second week of a 4-week weight loss home workout.

Here’s an example of a 30-minute HIIT workout to lose weight at home.

Perform each exercise for 20 to 30 seconds and take as little rest as possible between sets.

Week 3 – Tabata Workout

Tabata is more intense and has a shorter recovery period than HIIT.

Each Tabata round lasts 4 minutes and comprises eight intervals of 20 seconds of highly intense activity followed by 10 seconds of rest.

This means that you’ll need to do 8-10 rounds to burn the maximum number of calories.

You can take a 2-minute rest between each round.

Here’s how you can do a Tabata workout in the third week of a 4-week weight loss workout plan.

4 minutes for each exercise

Monday

1. Lateral Slide
2. Burpees
3. Kneeling Push-up
4. Reverse Lunges
5. Squat
6. Reverse Crunch
7. Leg Raises
8. Lateral Squat

Tuesday

1. High Knees
2. Mountain Climbers
3. Flutters kick
4. Jumping Rope
5. Plank
6. Crunches
7. Plank to push-up
8. Flutter Kicks

Wednesday

1. Jump squats
2. Squat Thrusts
3. Walking Lunges
4. High knees
5. Reverse Crunches
6. Bear Crawl
7. Burpee
8. Plank

Friday

1. Skipping Rope
2. Plank to push-up
3. Burpee
4. Side Lunges
5. Stationary Run
6. Reverse Crunch
7. Scissors Kicks
8. Lateral Slide

Saturday

1. Burpee
2. Bear Crawl
3. Side-planks
4. Reverse crunch
5. Russian Twist
6. Jumping Jacks
7. Squats
8. Leg Raises

Week 4 – Circuit Workout

The bodyweight circuit workout is an excellent way to strengthen and tone muscles at home with little or no equipment.

The exercises in the program are performed at moderate to high intensity.

Here’s a 5-day workout you can do during the fourth week to lose weight at home.

Try to perform for 20 minutes to get the best result.

• 5 Jump Squats
• 15-second Mountain Climbing
• 15-Jumping Jacks
• 15-sec Flutter Kicks
• 10 Shoulder Taps ( 5 reps on each side)
• Per as many rounds as possible in 20 minutes.

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4 WEEK WORKOUT PLAN FOR WEIGHT LOSS PDF

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CAN YOU TRANSFORM YOUR BODY IN 4 WEEKS?

No, it is impossible to see decent transformations in 4 weeks only. You’ll see some positive results if you work out with your full efforts and stay in a calorie deficit each day throughout the 4 weeks.

However, working out consistently and following the right diet program will help you transform your physique over time.

To speed up weight loss, you can also do intermittent fasting and consume weight loss supplements, which can help reduce calorie consumption.

THE BOTTOM LINE

The calorie deficit is the key to losing weight, regardless of what exercises you do or what diet you follow.

Losing weight only through a calorie-deficit diet is fine. But including cardio and strength training in your daily regime helps accelerate weight loss, build lean mass, improve cardiovascular health, and improve shape.

And if you need an organized workout program that combines strength and aerobic exercises, I highly recommend following the above program.

I’ve also shared an ultimate 4-week weight loss program for those who train at home with no equipment.

Depending you where you exercise and how quickly you want to lose weight, you can start one of the routines to accelerate your fat loss.

If you need any help with this training program, email me your questions, and I’ll answer them.

Once you complete this program, you can begin this 6-month workout plan.

References

• 1
  Kim, Ju Young. “Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.” Journal of Obesity & Metabolic Syndrome vol. 30,1 (2021): 20-31. doi:10.7570/jomes20065
• 2
  Swift, Damon L et al. “The role of exercise and physical activity in weight loss and maintenance.” Progress in cardiovascular diseases vol. 56,4 (2014): 441-7. doi:10.1016/j.pcad.2013.09.012
• 3
  Effectiveness and Safety of High-Intensity Interval Training in Patients With Type 2 Diabetes – American Diabetes Association
• 4
  Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective – International Journal of Environmental Research and Public Health
• 5
  20 Pros and Cons of High-Intensity Interval Training (HIIT) – The Fitness Phantom