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 than your body needs over a period of time.

Shedding weight only through calorie deficit is fine, but you can include intense physical activities in your weight loss program to maximize your results and improve your overall fitness.

Cardio and weight training are popular and effective physical activities that help accelerate fat loss, build lean mass, and improve cardiovascular health.¹Swift, 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

I’ve created an ultimate 4 week workout plan for weight loss to help you achieve your best physique.

Actually, I’ve designed two routines. The first is for those who exercise in the gym, 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 improve your body composition.

Following the right workout program promotes weight loss while helping you increase strength, endurance, and lean mass.

PROGRAM OVERVIEW

Plan 1	4-week weight loss gym routine
Plan 2	4-week weight loss workout at home
Suggested Program Duration	16-24 weeks
Purpose	Weight Loss and Muscle Building
Sessions/week	Five
Duration/session	45-minute (Home), 60-75 minutes (Gym)
Suitable for	Men and Women
Workout Level	Beginner to Intermediate

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4 WEEK WORKOUT PLAN FOR WEIGHT LOSS AT THE GYM

A study published on the National Institute of Health website has shown you should train for 225 to 420 minutes to lose weight clinically (1). So, you’ll need to work harder to increase weight loss.

I’ve included various exercises, from steady-state cardio and powerlifting to HIIT and Crossfit, to keep you motivated and help you achieve maximum results.

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 Strength Workout
• Week 3: Cardio and Compound Lifting
• Week 4: HIIT and Weight Training

This 4-week weight loss workout plan can be useful for males and females both.

Week 1 – Cardio and Compound Lifting

Monday – Low-Impact Cardio

Do as many rounds as possible in 60 minutes.

Exercise	Time/Reps	Rest
Ankle Hop	15 seconds	15 seconds
Jumping Jacks	15 seconds	30 seconds
Jump Squat	15 seconds	30 seconds
Forward Lunges	10 Reps/side	60 seconds
Treadmill Run	5-minutes	2-3 minutes
Mountain Climbing	15 seconds	30 seconds
Burpees	10 reps	60 seconds
Plank	60 seconds	60 seconds
Side Plank	30 seconds	60 seconds
Bicycling	5 minutes	2 minutes

Tuesday – Compound Lifts

Exercise	Time/Reps	Rest
Squat Jump	15 seconds	30 seconds
Burpees	6 Reps x 2	1 minute
Inchworm	6 Reps x 2	1 minute
Back Squat	10 reps x 5	2-3 minutes
Bench Press	10 reps x 5	2-3 minutes
DB Incline Bench Press	10 reps x 2	2-3 minutes
Dumbbell Pullover	8 Reps x 2	2-3 minutes

Wednesday – Cardio and Strength Workout

Exercise	Time/Reps	Rest
Jumping Jacks	15 seconds	30 seconds
Mountain Climber	20 seconds	30 seconds
Bear Crawl	15 seconds	30 seconds
Lunge Front Kick	10 reps/side	45 seconds
Treadmill Run	15 minutes	3-5 minutes
Off Blocks DL	12 x 3	1-2 minutes
Overhead Press	12 x 3	1-2 minutes
Bent-over Row	12 x 3	1-2 minutes
Bicycling	5 minutes	–

Friday- Cardio

Perform as many rounds as possible in one hour.

Exercise	Time/Reps	Rest
Jumping Jacks	15 seconds	30 seconds
Mountain Climbing	15 seconds	30 seconds
Reverse Crunches	10 reps	60 seconds
Leg Raises	10 reps	60 seconds
Plank	45 seconds	60 seconds
Side Plank	15-sec/side	30 seconds
Alternate Heel Tap	10 taps/side	60 seconds
Burpees	5 reps	1-2 minute
Shoulder Taps	10 taps/side	30-sec
Squat	15 reps	1-2 minute
Kneeling Pushups	10 reps	1-2 minute
Bench Dips	10 reps	1-2 minute
Plank Ankle Taps	10 taps/side	30-sec
Squat Pulses to Jump	3 pulse, 1 jump x 5	60-sec

Day 5: Saturday- Cardio, Strength Training, and Core Workout

Exercise	Time/Reps	Rest
Treadmill	15 minutes	2 minute
One-arm DB Row	10 x 3	1-2 minutes
Face Pull	12 x 3	1-2 minutes
Step-up	10 x 3	1-2 minutes
Abs Workout	10-minute	–

Week 2 – HIIT and Strength Workout

When you do High-Intensity Interval Training, try to perform each exercise at 75 to 90 percent of your maximum heart rate for 15 to 30 seconds, followed by the same period of rest. For example, if you’re doing an exercise for 15 seconds, take 15 seconds intervals.

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

Okay, so let’s find out what workouts you can do in the second week of the 4-week weight loss workout routine.

• Monday: Bodyweight HIIT
• Tuesday: Strength Workout
• Wednesday: Dumbbell HIIT
• Friday: Weight Training
• Saturday: HIIT Core Workout

Monday – Bodyweight HIIT

Beginners: 2 Rounds, Intermediate: 3 Rounds

Exercise	Time/Reps
Jumping Jacks	15 seconds
Jump Squat	10 reps
Treadmill Run	10 minutes
Mountain Climbing	20 seconds
High Knees	20 seconds
Shoulder Taps	10 taps/side
Flutter Kicks	15 seconds
Bicycling	3-5 minutes

Tuesday – Strength Workout

Exercise	Time/Reps	Rest
High Knees	15 seconds	15-sec
Jump Squat	10 reps	30-sec
Burpees	10 reps	60-sec
Treadmill Run	5 minutes	2-min
Partial Deadlift on SM	8 x 3	2-3 min
Smith Machine Bench Press	12 x 3	2-3 min
SM Overhead Press	10 x 3	2-3 min
Pec Deck Fly	12 x 3	2-min

Wednesday – Dumbbell HIIT

Perform as many rounds as possible in 30 minutes.

Exercise	Time/reps	Interval
Dumbbell Squat Swing	10 reps	45-sec
Dumbbell Push Press	10 reps	45-sec
Single-arm DB Swings	10/side	30-sec
Dumbbell Power Maker	10 reps	60-sec
Dumbbell Step-ups	10 reps	45-sec
DB Lunges to Hammer Curl	10 reps	45-sec
DB Squat to overhead press	10 reps	60-sec

Day 4 – Strength Workout

Exercise	Reps	Rest
Treadmill	5-min	3-min
Lat Pulldown	12 x 3	2-min
Seated Row	12 x 3	2-min
Bent-over Row	12 x 3	2-min
Rear Delt DB Raises	12 x 3	2-min
Triceps Pushdown	12 x 3	2-min
Bicycling	5-min	–

Day 5 – Bodyweight HIIT for Core

Beginners: 2 Rounds, Intermediate: 3 Rounds

Exercise	Time/Reps	Interval
Mountain Climbers	15 seconds	30-sec
Flutter Kicks	15 seconds	30-sec
Crunches	10 reps	30-sec
Alternate Heel Taps	10 taps/side	30-sec
High Knees	20 seconds	30-sec
Plank	45-sec	30-sec
Side Plank	15-sec	15-sec
Crossbody Mt. Climber	15-sec	30-sec
Reverse Crunches	10 reps	30-sec
Shoulder Taps	10 taps/side	30-sec
Leg Raises	10 reps	30-sec

Week 3

Add more compound exercises in the third week, such as Dumbbell IYT Raises, Hack Squats, Dumbbell Push-ups, Landmine Presses, Sumo Deadlifts, and more.

You can also increase reps and sets and decrease interval time between sets to scale your fitness level.

Week 4

You can include more aerobic exercises, resistance abs exercises, and isolation workouts in the fourth week of training.

The fourth week will be performed in the same way as the second week after adjusting some exercises.

You can replace exercises according to your fitness level.

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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 – CrossFit 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 ten seconds of rest.

It means you’ll need to do 8-10 rounds to burn the maximum calories.

You can take 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 kicks
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 – Bodyweight Crossfit Workout

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

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

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

Try to perform for 45 to 60 minutes to get the best result.

Recommended 5-6 rounds.

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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, no matter what exercises you do or the 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.

These programs are suitable for males and females both. You can follow one of the above workout routines to lose weight, depending on where you exercise.

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

References

• 1
  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