A 4 Week Workout Plan for Weight Loss, from a Certified Trainer – Healthline

My name is Tyler Read. I have a Bachelor of Science in kinesiology, and I’m the National Academy of Sports Medicine certified personal trainer . I’ve been coaching fitness clients for more than a decade.

In that time, the vast majority of my general fitness clients have wanted to lose weight and be healthier — plus they typically have not had much time each day with regard to exercise.

With this in mind, I’ve consistently relied on short, hard-hitting workouts my customers can do on a daily basis, alternating cardio and strength training plus performing exercises on their own.

Losing weight requires a calorie deficit, meaning you must burn more calories than you eat in a given time frame, typically broken down into calories per day.

Although effective exercise programs can certainly speed up your weight loss, it’s important to remember that long-term weight management requires sustaining healthy habits over period.

This includes eating a variety of whole foods, drinking enough water, and ensuring you get enough sleep and manage stress.

That said, research shows that exercise plays an important role in weight loss ( 2 ).

My 4-week workout plan regarding weight loss is a great way to kick-start your journey toward better health or add more variety to your own workouts if you already consistently exercise.

I build my program around three types of training:

  • upper and lower body strength training
  • interval training/conditioning
  • low intensity cardio

The strength coaching will help you construct muscle plus strength that you can apply to your interval training.

Furthermore, the added muscle will increase your own metabolism over time, meaning you’ll burn more calories at rest just to sustain yourself, which may contribute to the calorie debt required for excess weight loss ( 3 , 4 ).

Interval teaching will provide the massive metabolic boost immediately after your exercise. Interval education involves brief periods associated with high intensity exercise followed by relatively short rest periods.

This method keeps your heart rate elevated throughout the workout, giving you aerobic benefits while maintaining sufficient intensity to stoke your own metabolic fire.

Finally, low intensity cardiovascular, such as walking, jogging, swimming, or cycling, gives you a slight bump in your daily calorie burn and allows you to exercising while recovering from the even more intense power and period training .

You can perform a good hour or more of cardio exercise, but even just 20 minutes is sufficient.

Each exercise should take roughly 20–22 minutes, allowing you to fit the program into a busy schedule.

Over the course of four weeks, this workout structure helps target weight reduction on all fronts, through both daily calorie burn and increasing your metabolism over time.

Start with a lighter weight and increase the weight each set until you find the particular point where the final repetition gets really hard.

Barbell deadlift

Week 1

Day 1: Lower body strength

Equipment: dumbbells or kettlebells, barbell plus plates, leg curl and/or leg extension machines

  1. 3×12 dumbbell/kettlebell goblet squat
  2. 3×12 barbell or even kettlebell deadlift
  3. 3×20 walking lunge with hand weights (10 every side)
  4. Optional: 3×12 lower-leg curl and extension within the gym

Day two: Low strength cardio intended for at least 20 minutes

  • Choose walking, light running, or your preferred method of cardio — even better if you can do it outside!

Day 3: Upper body strength

Equipment: pullup bar or lat pulldown machine, dumbbells

  1. 3×12 pullup or bekv?m pulldown
  2. 3×12 dumbbell overhead press
  3. 3×12 dumbbell row
  4. 3×12 clod bench press
  5. Optionally available: 3×12 biceps curl plus triceps expansion

Day time 4: Low intensity aerobic for in least twenty minutes

Day 5: Interval conditioning

Equipment: plyometric box, slam ball

Perform the following exercises to get 15 seconds from a hard pace, then rest pertaining to 15 seconds and move to the next exercise. I have included two options you can choose between, depending on your own current level.

Exercises focus on lower entire body movements performed at the moderate in order to high pace.

The large muscle groups in this area help get your heart pumping much a lot more effectively compared to exercises using smaller muscle mass groups.

For Week one, perform a few rounds of the following because discussed above:

  1. Squat or jump lift
  2. Box stepup or even power stepup
  3. Alternating lunge or jumping lunge
  4. Lateral box stepup or ice skater
  5. Burpee

Package stepup

7 days 2

Week 2 involves the same exercises since Week 1. However , a person should be performing one warmup set and then switching to the weight you finished with last week and, if possible, increasing the weight each set.

Bump up the intensity or duration of your cardio sessions by 5–10%. Be sure to keep it light enough that you can perform the particular minimum 20 minutes without stopping.

For the conditioning, perform 4 total rounds instead of 3.

Day 1: Lower body strength

Gear: dumbbells or even kettlebells, barbell and plates, leg curl/extension machines

  1. 3×12 dumbbell/kettlebell goblet squat
  2. 3×12 barbell or kettlebell deadlift
  3. 3×20 walking lunge with dumbbells (10 every side)
  4. Optional: 3×12 leg curl plus extension

Perform one warmup set with body weight or light weight before starting the three or more working sets.

Time 2: Lower intensity cardio for with least twenty minutes

  • Bump up time or intensity by 5–10% from Week 1.

Day 3: Upper body power

Equipment: pullup bar or even lat pulldown, dumbbells

  1. 3×12 pullup or lat pulldown
  2. 3×12 dumbbell over head press
  3. 3×12 dumbbell row
  4. 3×12 dumbbell bench push
  5. Optional: 3×12 biceps curl and triceps extension

Perform one warmup arranged with entire body weight or light bodyweight before starting the 3 working sets.

Day 4: Low strength cardio meant for at least 20 minutes

Day five: Conditioning

Products: plyometric package, slam ball

Perform the particular following exercises for no time at a hard speed, then rest for 15 seconds and move to the following workout.

For 7 days 2, carry out 4 rounds from the subsequent as discussed above:

  1. Squat or even jump lift
  2. Box stepup or power stepup
  3. Alternating lunge or jumping lunge
  4. Lateral container stepup or even ice skater
  5. Burpee

Dumbbell bench press

Week 3

In Week 3 or more, I reduce the repetitions on the resistance training in order to 8 for each set, which should allow you to increase the particular weight relative to your own 12-rep units.

If you can, begin performing barbell movements rather than using hand weights, but either one is OK.

This takes the muscular endurance and movement proficiency through Weeks 1 and 2 and triggers more strength and muscle tissue growth .

Increase your cardio another 5–10% plus perform 5 total cycles of your time period training.

Day one: Lower body strength

Tools: dumbbells or kettlebells, barbell and dishes, leg curl/extension machines

  1. 3×8 barbell back squat or dumbbell/kettlebell goblet lift
  2. 3×8 barbell or even kettlebell deadlift
  3. 3×16 walking lunge with barbell or dumbbells (8 each side)
  4. Optionally available: 3×10 lower-leg curl and leg extension (keep reps higher on these isolation movements)

Perform 1 warmup collection with bodyweight or lightweight before beginning the a few working models.

Day 2: Reduced intensity cardiovascular for on least twenty minutes

  • Bump right up time or intensity simply by 5–10% from Week two.

Day three or more: Torso power

Equipment: pullup bar or even lat pulldown, dumbbells

  1. 3×8 pullup or bekv?m pulldown
  2. 3×8 barbell or dumbbell overhead press
  3. 3×8 barbell or even dumbbell line
  4. 3×8 barbell or clod bench press
  5. Optional: 3×10 biceps snuggle and tris extension (keep reps higher on these isolation movements)

Carry out 1 warmup set with body weight or light-weight before starting the particular 3 operating sets.

Day four: Low intensity cardio designed for at minimum 20 moments

Day time 5: Interval training/conditioning

Devices: plyometric box, slam golf ball

Perform the following workouts for 15 seconds at the hard pace, then rest for fifteen seconds plus move to the next workout.

For 7 days 3, execute 5 models of the following:

  1. Squat or jump squat
  2. Container stepup or even power stepup
  3. Alternating lunge or bouncing lunge
  4. Lateral box stepup or ice skater
  5. Burpee

Barbell back squat

Week 4

There is nothing particularly special about Week four.

You will continue increasing the particular weight on the strength exercises, bumping up your aerobic strength, and performing a full 6 times of fitness. If this is too intense, a person can dial back as needed.

Day one: Lower entire body strength

Apparatus: dumbbells or kettlebells, barbell and plates, leg curl/extension machines

  1. 3×8 barbell back lift or dumbbell/kettlebell goblet squat
  2. 3×8 barbell or kettlebell deadlift
  3. 3×16 walking lunge with barbell or hand weights (8 every side)
  4. Optional: 3×10 leg curl and extension (keep reps increased on these types of isolation movements)

Execute 1 preparation set along with body pounds or gentle weight before beginning the 3 working pieces.

Time 2: Low intensity cardio exercise for a minimum of 20 minutes

  • Bump up time or even intensity by 5–10% through Week a few.

Day three or more: Upper body strength

Machines: pullup pub or lat pulldown, dumbbells

  1. 3×8 pullup or lat pulldown
  2. 3×8 barbell or dumbbell overhead push
  3. 3×8 barbell or clod rows
  4. 3×8 barbell or even dumbbell bench press
  5. Optionally available: 3×10 biceps curl plus triceps expansion (keep repetitions higher upon these remoteness movements)

Perform 1 warmup place with entire body weight or light fat prior to starting the 3 functioning sets.

Day 4: Low intensity cardio just for at least 20 minutes

Day five: Interval training/conditioning

Equipment: plyometric box, throw ball

Perform the following workouts for 15 seconds at a hard speed, then sleep for no time and move to the next exercise.

With regard to Week four, perform 6 rounds of the following:

  1. Squat or leap squat
  2. Box stepup or even power stepup
  3. Alternating lunge or leaping lunge
  4. Horizontal box stepup or snow skater
  5. Burpee

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