If you’re looking for a 4-week weight loss workout plan PDF, then you came to the right place. In this article, I’m going to share a couple of 4-week workout plans for weight loss with PDF, whether you’re male or female, you can use either to increase fat loss.
The first workout program is for those who exercise in the gym for reducing body fat percentage while the other one is for those who work out at home with literally no equipment.
Related: Full Body Dumbbell Workout For Weight Loss
Following the right workout program may support weight loss while helping you increase strength, endurance, and lean mass.
The purpose of weight loss exercises is to increase calorie burn, help you stay in a calorie deficit, and stimulate fat loss.
The calorie deficit is the key to lose weight, doesn’t matter what exercises you do, or what diet you follow.
Related: The Best Lowest Calorie Foods For Weight Loss
The study recommends that combining a calorie restriction diet with aerobic exercises training may significantly reduce weight than a calorie deficit diet.
Regardless of weight loss, exercises provide various health benefits to overweight people, such as it improves heart health, reduces blood sugar levels, maintains cholesterol, and keeps you active.
Running, jumping rope, rowing, and compound lifting are some of the best exercises you can do to lose weight.
Do these 6 Anaerobic Exercises At Home to lose weight
Okay, so let’s check out the 4-week workout plan for weight loss and download the PDF for further use.
4 WEEK WORKOUT PLAN FOR WEIGHT LOSS aT THE GYM
In this workout plan, you’ll work out 45-60 minutes, five days a week.
To increase weight loss with exercises, you’ll need to put more effort than you usually do. You’ll need to work out 225 to 420 minutes to clinically lose weight. (Source: National Institute of Health Database)
Summary of 4-week gym workout plan for weight loss
Week 1
- Low to Moderate Intense Cardio and Compound lifting
Week 2
- High-intensity Interval Training, Dumbbell HIIT and Machine Exercises
Week 3
- Moderate Intense Cardio and Compound lifting
Week 4
- Bodyweight and Dumbbell HIIT, and Machine Exercises
This 4-week weight loss workout plan can be useful for male and female both.
Related: 3 Day Full Body Workout At Home (With PDF)
Week 1 – Low to Moderate Inetnse Cardio and Compound lifting
Day 1 – Monday – Low Impact Cardio
Exercise | Time/Reps | Rest |
---|---|---|
Jumping Jacks | 15 seconds | 30 seconds |
Jump Squat | 15 seconds | 30 seconds |
Lateral Squat | 10 Reps/side | 60 seconds |
Forward Lunges | 10 Reps/side | 60 seconds |
Treadmill Run | 15 minutes (2-3 km) | 3-5 minutes |
Mountain Climbing | 15 seconds | 30 seconds |
Burpees | 6 Reps x 2 | 1-2 minutes |
Plank | 30-60 seconds | 60 seconds |
Side Plank | 20-30 seconds | 60 seconds |
Day 2 – 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 |
Barbell Back Squat | 10 reps x 3 | 2-3 minutes |
Barbell Jammers | 8 Reps x 2 | 2-3 minutes |
Bench Press | 10 reps x 3 | 2-3 minutes |
DB Incline Bench Press | 10 reps x 2 | 2-3 minutes |
Dumbbell Pullover | 8 Reps x 2 | 2-3 minutes |
Day 3 – Wednesday – Treadmill Run, Bodyweight Strength Workout
Exercise | Time/Reps | Rest |
---|---|---|
Lunges | 10 reps x 2 | 1-2 minute |
Jumping Jacks | 15 seconds | 30 seconds |
Treadmill Run | 20 minutes (3-3.5 Km) | 3-5 minutes |
Squat | AMRAP x 2 | 1-2 minutes |
Push-up | AMRAP x 2 | 1-2 minutes |
Bench Dips | AMRAP x 2 | 1-2 minutes |
Dead Hang | As Long As You Can Hold x 2 | 2-3 minutes |
Treadmill Run | 1 Kilometer | Finish |
Day 4 – Friday – Jumping Rope and Compound Pull Workout
Exercise | Time/Reps | Rest |
---|---|---|
Jumping Rope | 10 minutes (At moderate pace) | 2-3 minutes |
Deadlift | 6, 5, 4, 3, 2 reps | 2-3 minutes |
Barbell Bent Over Row | 10, 8, 6 reps | 1 minute |
Dumbbell Kneeling Single Arm Row | 10, 8, 6 reps | 2-3 minutes |
Face Pull | 10, 8, 6 reps | 2-3 minutes |
Barbell Upright Row | 10, 8, 6 reps | 2-3 minutes |
Jumping Rope | 5 minutes | 2-3 minutes |
Plank | 30-60 seconds | – |
Day 5 – Saturday – Cardio and Bodyweight Strength Exercises
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 | 30 seconds | 60 seconds |
Side Plank | 15 seconds | 30 seconds |
Heel Touch Side Crunches | 10 reps | 60 seconds |
V ups | 10 reps | 60 seconds |
Burpees | 6 Reps x 2 | 1-2 minute |
Squat | 20, 15, 10 reps | 1-2 minute |
Pushups | 12, 10, 8 reps | 1-2 minute |
Bench Dips | 10, 8, 6 | 1-2 minute |
Week 2 – HIIT, Dumbbell and Machine Exercises For Fat Loss
When you do, High-Intensity Interval Training, try to perform each exercise at 75 to 90 percent of your maximum heart rate. Because the intensity matters a lot in the HIIT program.
Try to keep as shorter rest as possible between sets. For example, if you’re doing an exercise for 15 seconds, take 15 seconds.
And during the recovery time, do low-intensity activities such as walking instead of sitting on the bench.
Okay, so let’s find out what workouts you can do in the second week of the 4-week workout plan weight loss.
Related: A Full-Body HIIT Workout At Home- No EQUIPMENT
Day 1 – Bodyweight HIIT
Beginners: 2 Rounds, Intermediate: 3 Rounds
Exercise | Time/Reps |
---|---|
Jumping Jacks | 15 seconds |
Jump Squat | 10 reps |
Burpees | 10 reps |
Treadmill Run | 200 meters at a moderate pace, 100 m walking 300-meter fast speed 100 m walking 100-meter sprint |
Mountain Climbing | 20 seconds |
High Knees | 20 seconds |
Plank | 30-60 seconds |
Side Plank | 20-30 seconds |
Day 2 – Dumbbell HIIT Exercise
If you don’t know how to perform any exercise, check out this “Full Body Dumbbell Workout For Weight Loss” to see stepwise instructions.
Exercise | Time/reps |
---|---|
Dumbbell Squat and Swing | 10 reps |
DB Farmers Carry Walk | 10 reps |
DB Squat to overhead press | 10 reps |
Dumbbell Man-Makers | 10 reps |
Deadlift To Upright Row | 10 reps |
DB Box/Bench Step-ups | 10 reps |
DB Walking Lunges to Hammer Curl | 10 reps |
DB Side Plank | 20-30 sec |
Related: A Complete List Of HIIT Workout
Day 3 – Bodyweight HIIT and Resistance Machine Workouts (Only 1 Round)
Exercise | Time/Reps |
---|---|
High Knees | 15 seconds |
Jump Squat | 10 reps |
Burpees | 10 reps |
Treadmill Run | 200 meters at a moderate pace, 100 m walking 300-meter fast speed 100 m walking 100-meter sprint |
Smith Machine Bench Press | 12, 10 reps |
SM Overhead Press | 12, 10 reps |
Deadlift on Smith Machine | 6, 4, 2 |
Glutes Bridge | 10, 8, 6 |
Mountain Climbing | 20 seconds |
High Knees | 20 seconds |
Plank | 30-60 seconds |
Side Plank | 20-30 seconds |
Day 4 – Treadmill and Dumbbell HIIT
Exercise | Time/reps |
---|---|
Dumbbell Push Press | 10 reps |
DB Farmers Carry Walk | 10 reps |
DB Squat to overhead press | 10 reps |
Dumbbell Surrenders | 10 reps |
Deadlift To Upright Row | 10 reps |
Treadmill Run | 200 meters at normal speed, 100 m walking 300-meter fast speed 100 m walking 100-meter sprint |
Day 5 – Bodyweight HIIT
Beginners: 2 Rounds, Intermediate: 3 Rounds
Exercise | Time/Reps |
---|---|
Jumping Jacks | 15 seconds |
Jump Squat | 10 reps |
Burpees | 10 reps |
Bicycling | 10 minutes |
Mountain Climbing | 20 seconds |
High Knees | 20 seconds |
Plank | 30-60 seconds |
Side Plank | 20-30 seconds |
Reverse Crunches | 10 reps |
Heel Touch Crunches | 10 reps |
Leg Raises | 10 reps |
Week 3
Add more compound exercises in the third week, such as Dumbbell IYT Raises, Hack Squat, Dumbbell Push-ups, Landmine Press, Sumo Deadlift, and more. Check out a complete list of compound exercises.
Week 4
Incorporate more dumbbell HIIT and machine exercises during the fourth week of your weight loss workout plan.
For examples:
- Dumbbell Squat to Calf Raise
- Dumbbell Squat Swings
- DB Bulgaran Split Squat
- Chest Fly
- Pulldown
- Cable Rowinng
4 WEEK HOME WORKOUT PLAN FOR WEIGHT LOSS
If you work out at home, you’ll primarily consider bodyweight exercises. That’s why I’ve incorporated those exercises that you can with minimal to no equipment in this 4-week workout plan for fat loss.
This routine is unique and will be highly effective for speeding up weight loss.
So whether you’re a male or female, follow the below 4-week weight loss workout plan to shed some body fat percentage.
Overview of 4-week home workout plan for weight loss
- Week 1 – Moderate Intensity Aerobic Training
- Week 2 -High-intensity Interval Training
- Week 3 – Tabata Workout
- Week 4 – CrossFit Workout
Wee 1 – Moderate Intensity Aerobic Training
You’ll do exercises at a normal intensity during the first week. For example, performing an exercise at 60 to 75 percent of your maximum heart rate for 20 seconds and then resting for 30 to 40 seconds.
Doing exercises at a moderate speed will boost your endurance and help you perform high-intensity training in the next week.
Okay, so let’s see what exercises you’ll do in your weight loss workout plan during the first week.
Exercise | Time/Reps | Rest |
---|---|---|
Jumping Jacks | 20 seconds | 40 seconds |
High Knees | 20 seconds | 40 seconds |
Running at Home | 20 seconds | 40 seconds |
Mountain Climbing | 15 seconds | 30 seconds |
Bear Crawl | 30 seconds | 60 seconds |
Inchworm | 30 seconds | 1-minute |
Floor IYT Raise | 6 reps | 1-minute |
Reverse Crunches | 10 reps | 60 seconds |
Leg Raises | 10 reps | 60 seconds |
Plank | 30 seconds | 60 seconds |
Side Plank | 15 seconds | 30 seconds |
Heel Touch Side Crunches | 10 reps | 60 seconds |
V ups | 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 |
Do at least 6 to 8 exercises in a couple of rounds for 45 to 60 minutes every day for 5 days a week.
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 the 4-week fat loss workout plan.
So let’s find out how to do HIIT to lose weight at home.
Related: HIIT And Intermittent Fasting: What Are Pros & Cons
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, 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 each exercise
Monday
- Lateral Slide
- Burpees
- Kneeling Push-up
- Reverse Lunges
- Squat
- Reverse Crunch
- Leg Raises
- Lateral Squat
Tuesday
- High Knees
- Mountain Climbers
- Flutters kicks
- Jumping Rope
- Plank
- Crunches
- Plank to push-up
- Flutter Kicks
Wednesday
- Jump squats
- Squat Thrusts
- Walking Lunges
- High knees
- Reverse Crunches
- Bear Crawl
- Burpee
- Plank
Friday
- Skipping Rope
- Plank to push-up
- Burpee
- Side Lunges
- Stationary Run
- Reverse Crunch
- Scissors Kicks
- Lateral Slide
Saturday
- Burpee
- Bear Crawl
- Side-planks
- Reverse crunch
- Russian Twist
- Jumping Jacks
- Squats
- Leg Raises
Week 4 – Bodyweight Crossfit Workout Pan For Weight Loss
CrossFit is a strengthening and conditioning exercise that requires little to no equipment. They are performed at high intensity and can be done anywhere.
If you truly want to lose weight, do each exercise at a higher intensity with a shorter recovery period.
I’m going to share a 5-day CrossFit exercise that you can do during the fourth week to lose weight at home.
Try to perform 45 to 60 minutes to get the best result.
Recommended 5-6 rounds.
Related: 25 CrossFit Workouts Without Equipment
4 Week Workout Plan for Weight Loss PDF
Can you transform your body in 4 weeks?
No, it’s next to impossible to see any transformations in 4 weeks. If you work out with your full efforts and stay in a calorie deficit each day throughout the 4 weeks, then you’ll see some positive results.
However, you can transform your body if you consistently work out and consume a calorie-restricted diet.
Through workouts, you will not only lose weight but also improve cardiovascular health and build muscular strength.
To speed up weight loss, you can also do intermittent fasting and weight loss supplements as they can help you reduce calorie consumption.
I hope you liked the 4-week workout plan for weight loss. You can check out more helpful articles on my site.
6 Day Gym Workout Schedule With PDF
5 Day Gym Workout Schedule With PDF
The Best 4-Day Split Dumbbell Workout
List Of 8 Best Anaerobic Exercises With Examples
HIIT Vs Steady-State Cardio: Which Is Better?