4-Week Fat Loss Workout Plan
If you’re looking to lose weight and tone your body, a workout plan is a great place to start. If you know what you have to do exactly over the next four weeks, it will help take the planning out.
With so many options available, it can be overwhelming to decide where to begin. To make things easier for you, we’ve created a 4 week weight loss workout plan that includes both cardio and strength training exercises. There’s our famous 4 week fat loss plan as well to give a shot.
Remember to warm up before each workout and cool down after to prevent injury.
Table of Contents
Week 1: HIIT and Resistance Training
For the first week, we’ll focus on high-intensity interval training (HIIT) and resistance training. HIIT involves short bursts of intense exercise followed by short periods of rest. Resistance training is important because it helps build lean muscle mass, which can increase your metabolism and burn more fat. Here’s a workout plan for week 1:
Day 1:
- Warm up for 5 minutes by jogging or doing jumping jacks.
- Perform 3 sets of 10 reps of the following exercises:
- Squats
- Lunges
- Push-ups
- Dumbbell rows
- Do 10 rounds of the following HIIT circuit:
- 20 seconds of burpees
- 10 seconds of rest
- 20 seconds of jumping jacks
- 10 seconds of rest
- Cool down by stretching for 5 minutes.
Day 2:
- Warm up for 5 minutes by jumping rope or doing high knees.
- Do 3 sets of 10 reps of the following exercises:
- Deadlifts
- Bench presses
- Pull-ups or lat pulldowns
- Dumbbell shoulder presses
- Do 10 rounds of the following HIIT circuit:
- 20 seconds of mountain climbers
- 10 seconds of rest
- 20 seconds of squat jumps
- 10 seconds of rest
- Cool down by stretching for 5 minutes.
Day 3:
- Rest day.
Day 4:
- Warm up for 5 minutes by doing jumping jacks or jogging.
- Do 3 sets of 10 reps of the following exercises:
- Romanian deadlifts
- Dumbbell curls
- Tricep dips
- Cable flyes
- Do 10 rounds of the following HIIT circuit:
- 20 seconds of high knees
- 10 seconds of rest
- 20 seconds of jump lunges
- 10 seconds of rest
- Cool down by stretching for 5 minutes.
Day 5:
- Warm up for 5 minutes by jumping rope or jogging.
- Do 3 sets of 10 reps of the following exercises:
- Bulgarian split squats
- Incline dumbbell bench presses
- Seated cable rows
- Dumbbell lateral raises
- Do 10 rounds of the following HIIT circuit:
- 20 seconds of bicycle crunches
- 10 seconds of rest
- 20 seconds of squat thrusts
- 10 seconds of rest
- Cool down by stretching for 5 minutes.
Week 2: Circuit Training
For week 2, we’ll switch up the workout routine by incorporating circuit training. Circuit training is a high-intensity workout that involves moving from one exercise to the next with little to no rest in between. This type of workout is great for burning fat and building endurance. Here’s a sample workout plan for week 2:
Day 1:
Warm up for 5 minutes by jogging or doing jumping jacks. Do 3 rounds of the following circuit: 10 push-ups, 20 squats, 30-second plank, 40 jumping jacks, 50 mountain climbers Rest for 1 minute between each circuit Cool down for 5 minutes by stretching
Day 2:
Warm up for 5 minutes by jogging or doing jumping jacks. Do 3 rounds of the following circuit: 15 lunges (each leg), 20 tricep dips, 30-second wall sit, 40 high knees, 50 bicycle crunches Rest for 1 minute between each circuit Cool down for 5 minutes by stretching
Day 3:
Rest day. Take a break and let your muscles recover.
Day 4:
Warm up for 5 minutes by jogging or doing jumping jacks. Do 3 rounds of the following circuit: 10 burpees, 20 jump squats, 30-second plank, 40 jumping jacks, 50 Russian twists Rest for 1 minute between each circuit Cool down for 5 minutes by stretching
Day 5:
Warm up for 5 minutes by jogging or doing jumping jacks. Do 3 rounds of the following circuit: 10 push-ups, 20 walking lunges, 30-second wall sit, 40 high knees, 50 leg raises Rest for 1 minute between each circuit Cool down for 5 minutes by stretching
Day 6:
Rest day. Take a break and let your muscles recover.
Day 7:
Warm up for 5 minutes by jogging or doing jumping jacks. Do 3 rounds of the following circuit: 15 burpees, 20 jump lunges, 30-second plank, 40 jumping jacks, 50 Russian twists Rest for 1 minute between each circuit Cool down for 5 minutes by stretching
Remember to stay hydrated during and after your workouts. Also, make sure to eat a balanced diet and get enough rest and sleep. With consistency and dedication, this workout plan can help you achieve your fat loss goals in just four weeks.
Week 3: Up the Intensity
In week three, you’ll increase the intensity of your workout even more.
You’ll continue with the same exercises, but you’ll add a few more reps and sets, and you’ll also increase the weights.
Day 1: Upper Body
- Warm up: 5-10 minutes of light cardio
- Barbell bench press: 4 sets of 8-10 reps
- Dumbbell rows: 4 sets of 8-10 reps
- Seated dumbbell press: 4 sets of 8-10 reps
- Dumbbell flyes: 3 sets of 12-15 reps
- Tricep pushdowns: 3 sets of 12-15 reps
Day 2: Lower Body
- Warm up: 5-10 minutes of light cardio
- Barbell squats: 4 sets of 8-10 reps
- Deadlifts: 4 sets of 8-10 reps
- Leg press: 4 sets of 12-15 reps
- Leg curls: 3 sets of 12-15 reps
- Standing calf raises: 3 sets of 12-15 reps
Day 3: Rest
Day 4: Full Body
- Warm up: 5-10 minutes of light cardio
- Barbell bench press: 3 sets of 8-10 reps
- Dumbbell rows: 3 sets of 8-10 reps
- Barbell squats: 3 sets of 8-10 reps
- Deadlifts: 3 sets of 8-10 reps
- Seated dumbbell press: 3 sets of 8-10 reps
- Dumbbell curls: 3 sets of 12-15 reps
- Tricep pushdowns: 3 sets of 12-15 reps
Day 5: Rest
Day 6: Upper Body
- Warm up: 5-10 minutes of light cardio
- Incline dumbbell press: 4 sets of 8-10 reps
- Lat pulldowns: 4 sets of 8-10 reps
- Shoulder press machine: 4 sets of 12-15 reps
- Dumbbell lateral raises: 3 sets of 12-15 reps
- Cable curls: 3 sets of 12-15 reps
Day 7: Lower Body
- Warm up: 5-10 minutes of light cardio
- Barbell squats: 4 sets of 8-10 reps
- Deadlifts: 4 sets of 8-10 reps
- Leg press: 4 sets of 12-15 reps
- Leg curls: 3 sets of 12-15 reps
- Standing calf raises: 3 sets of 12-15 reps
Week 4: Up the Weights
In week four, you’ll reduce the number of reps and sets, but you’ll increase the weights even more. This will help you build more muscle and burn more fat.
Day 1: Upper Body
Warm up: 5-10 minutes of light cardio
Barbell bench press: 3 sets of 6-8 reps
Dumbbell rows: 3 sets of 6-8 reps
Seated dumbbell press: 3 sets of 6-8 reps
Dumbbell flyes: 2 sets of 10-12 reps
Tricep pushdowns: 2 sets of 10-12 reps
Day 2: Lower Body
Warm up: 5-10 minutes of light cardio
Barbell squats: 3 sets of 6-8 reps
Deadlifts: 3 sets of 6-8 reps
Leg press: 3 sets of 6-8 reps
Lunges: 2 sets of 10-12 reps
Calf raises: 2 sets of 10-12 reps
Day 3: Active Recovery
On this day, you should focus on low-impact exercises to help your body recover from the previous two days of intense weight training. Some good options include yoga, swimming, or a leisurely walk.
Day 4: Upper Body
Warm up: 5-10 minutes of light cardio
Incline bench press: 3 sets of 6-8 reps
Lat pulldowns: 3 sets of 6-8 reps
Seated cable rows: 3 sets of 6-8 reps
Dumbbell curls: 2 sets of 10-12 reps
Overhead triceps extensions: 2 sets of 10-12 reps
Day 5: Lower Body
Warm up: 5-10 minutes of light cardio
Romanian deadlifts: 3 sets of 6-8 reps
Leg curls: 3 sets of 6-8 reps
Hack squats: 3 sets of 6-8 reps
Step-ups: 2 sets of 10-12 reps
Calf raises: 2 sets of 10-12 reps
Day 6: Rest
Take a well-deserved rest day to allow your body to recover and repair.
Day 7: Cardio
Choose your favorite cardio exercise and perform it for 30-45 minutes at a moderate intensity. Good options include running, cycling, or the elliptical machine.
Remember to always warm up before each workout and cool down afterwards. Stay hydrated throughout the workout and fuel your body with healthy foods to ensure you have the energy needed to complete each exercise. Also, don’t forget to listen to your body and modify the workout as needed to prevent injury. With dedication and consistency, this 4-week workout plan can help you build muscle, burn fat, and achieve your fitness goals.
