4 Week Workout Plan for Weight Loss (With PDF)

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)

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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

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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

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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

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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:

1. Dumbbell Squat to Calf Raise
2. Dumbbell Squat Swings
3. DB Bulgaran Split Squat
4. Chest Fly
5. Pulldown
6. Cable Rowinng

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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

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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

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

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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

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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’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.

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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?