4 Week Fat Loss Workout Plan
Losing fat and getting into shape is a common goal for many people, but finding the right workout plan can be overwhelming. The 4-week fat loss workout plan is a simple and effective way to kickstart your fitness journey and start seeing results in a short amount of time.
The plan is designed to incorporate a variety of workouts, including resistance training, high-intensity interval training (HIIT), steady-state cardio, and active rest days. By incorporating a mix of different exercises, you can challenge your body in new ways and prevent boredom or plateauing in your progress.
Here’s a breakdown of the 4-week fat loss workout plan:
Week 1:
Day 1: Resistance training (full body workout)
Day 2: High-intensity interval training (HIIT)
Day 3: Active rest (yoga, stretching, or light cardio)
Day 4: Resistance training (upper body focus)
Day 5: Steady-state cardio (45-60 minutes)
Day 6: Resistance training (lower body focus)
Day 7: Rest day
During the first week, you’ll focus on building a foundation of strength and cardio endurance. The full-body workout on day 1 will help you target all major muscle groups and get your heart rate up. The HIIT workout on day 2 will challenge your cardiovascular system and burn a high amount of calories. The active rest day on day 3 will help you recover and stretch out any sore muscles. The upper body and lower body focused resistance training days will help you build strength and definition in those specific areas.
Week 2:
Day 1: Resistance training (full body workout)
Day 2: High-intensity interval training (HIIT)
Day 3: Active rest (yoga, stretching, or light cardio)
Day 4: Resistance training (upper body focus)
Day 5: Steady-state cardio (45-60 minutes)
Day 6: Resistance training (lower body focus)
Day 7: Rest day
In week 2, you’ll continue to build on the foundation you created in week 1. You’ll also start to increase the intensity of your workouts to keep challenging your body and making progress towards your goals.
Week 3:
Day 1: Resistance training (full body workout)
Day 2: High-intensity interval training (HIIT)
Day 3: Active rest (yoga, stretching, or light cardio)
Day 4: Resistance training (upper body focus)
Day 5: Steady-state cardio (45-60 minutes)
Day 6: Resistance training (lower body focus)
Day 7: Rest day
By week 3, you’ll be well on your way to building strength and endurance. The focus on resistance training will help you build lean muscle mass, which in turn will help you burn more calories throughout the day. The steady-state cardio workouts will help you increase your endurance and burn fat.
Week 4:
Day 1: Resistance training (full body workout)
Day 2: High-intensity interval training (HIIT)
Day 3: Active rest (yoga, stretching, or light cardio)
Day 4: Resistance training (upper body focus)
Day 5: Steady-state cardio (45-60 minutes)
Day 6: Resistance training (lower body focus)
Day 7: Rest day
During the final week of the plan, you’ll continue to challenge your body with a mix of resistance training and cardio. By this point, you should start to see noticeable improvements in your strength, endurance, and body composition.
