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.


Plan 14-week weight loss gym routine
Plan 24-week weight loss workout at home
Suggested Program Duration16-24 weeks
PurposeWeight Loss and Muscle Building
Duration/session45-minute (Home), 60-75 minutes (Gym)
Suitable forMen and Women
Workout LevelBeginner to Intermediate


Workout for weight loss

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.

Ankle Hop15 seconds15 seconds
Jumping Jacks15 seconds 30 seconds
Jump Squat15 seconds30 seconds
Forward Lunges10 Reps/side60 seconds
Treadmill Run5-minutes2-3 minutes
Mountain Climbing15 seconds30 seconds
Burpees10 reps60 seconds
Plank60 seconds60 seconds
Side Plank30 seconds 60 seconds
Bicycling5 minutes2 minutes

Tuesday – Compound Lifts

Squat Jump15 seconds30 seconds
Burpees6 Reps x 2 1 minute
Inchworm6 Reps x 2 1 minute
Back Squat10 reps x 52-3 minutes
Bench Press10 reps x 5 2-3 minutes
DB Incline Bench Press10 reps x 22-3 minutes
Dumbbell Pullover 8 Reps x 2 2-3 minutes
Gym Workout Routine for Weight Loss

Wednesday – Cardio and Strength Workout

Jumping Jacks15 seconds30 seconds
Mountain Climber20 seconds30 seconds
Bear Crawl15 seconds30 seconds
Lunge Front Kick10 reps/side45 seconds
Treadmill Run15 minutes3-5 minutes
Off Blocks DL12 x 31-2 minutes
Overhead Press12 x 31-2 minutes
Bent-over Row12 x 31-2 minutes
Bicycling5 minutes

Friday- Cardio

Perform as many rounds as possible in one hour.

Jumping Jacks15 seconds30 seconds
Mountain Climbing15 seconds30 seconds
Reverse Crunches10 reps60 seconds
Leg Raises10 reps 60 seconds
Plank45 seconds60 seconds
Side Plank15-sec/side30 seconds
Alternate Heel Tap10 taps/side60 seconds
Burpees5 reps1-2 minute
Shoulder Taps10 taps/side30-sec
Squat15 reps1-2 minute
Kneeling Pushups10 reps1-2 minute
Bench Dips10 reps1-2 minute
Plank Ankle Taps10 taps/side30-sec
Squat Pulses to Jump3 pulse, 1 jump x 560-sec

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

Treadmill15 minutes2 minute
One-arm DB Row10 x 31-2 minutes
Face Pull12 x 31-2 minutes
Step-up10 x 31-2 minutes
Abs Workout10-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

Jumping Jacks15 seconds
Jump Squat10 reps
Treadmill Run10 minutes
Mountain Climbing20 seconds
High Knees20 seconds
Shoulder Taps10 taps/side
Flutter Kicks15 seconds
Bicycling3-5 minutes

Tuesday – Strength Workout

High Knees15 seconds15-sec
Jump Squat10 reps30-sec
Burpees10 reps60-sec
Treadmill Run5 minutes2-min
Partial Deadlift on SM8 x 32-3 min
Smith Machine Bench Press12 x 32-3 min
SM Overhead Press10 x 32-3 min
Pec Deck Fly12 x 32-min
one month gym workout plan for weight loss

Wednesday – Dumbbell HIIT

Perform as many rounds as possible in 30 minutes.

Dumbbell Squat Swing10 reps45-sec
Dumbbell Push Press10 reps45-sec
Single-arm DB Swings10/side30-sec
Dumbbell Power Maker10 reps 60-sec
Dumbbell Step-ups10 reps 45-sec
DB Lunges to Hammer Curl 10 reps 45-sec
DB Squat to overhead press10 reps60-sec
4 week workout weight loss plan

Day 4 – Strength Workout

Lat Pulldown12 x 32-min
Seated Row12 x 32-min
Bent-over Row12 x 32-min
Rear Delt DB Raises12 x 32-min
Triceps Pushdown12 x 32-min

Day 5 – Bodyweight HIIT for Core

Beginners: 2 Rounds, Intermediate: 3 Rounds

Mountain Climbers15 seconds30-sec
Flutter Kicks15 seconds30-sec
Crunches10 reps30-sec
Alternate Heel Taps10 taps/side30-sec
High Knees20 seconds30-sec
Side Plank15-sec15-sec
Crossbody Mt. Climber15-sec30-sec
Reverse Crunches 10 reps 30-sec
Shoulder Taps 10 taps/side 30-sec
Leg Raises 10 reps 30-sec
one month gym workout plan for weight loss

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.


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.

Jumping Jacks20 seconds40 seconds
High Knees20 seconds 40 seconds
Stationary Running20 seconds 40 seconds
Mountain Climbing15 seconds30 seconds
Bear Crawl30 seconds 60 seconds
Inchworm15 seconds 30 seconds
Flutter Kicks15 seconds30 seconds
Reverse Crunches10 reps60 seconds
Leg Raises10 reps60 seconds
Plank30 seconds60 seconds
Side Plank15 seconds30 seconds
Alternate Heel Taps10 reps60 seconds
BurpeesAMRAP1-2 minute
SquatAMRAP1-2 minute
PushupsAMRAP1-2 minute
Bench DipsAMRAP1-2 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.

4-week HIIT Workout Plan for Weight Loss PDF

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 week workout weight loss plan
Tabata Weight Loss Plan

4 minutes for each exercise


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


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


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


  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


  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.

Crossfit Weight Loss Workout at home
CrossFit workout at home to lose weight



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 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.


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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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