The Best 4 Week Weight Loss Workout Plan

Ready to turn your body into a lean, mean, fat-burning machine? Whether you're looking to get ready for the beach season or just want to look and feel better in your own skin, this 4 week weight loss workout plan will provide you with all the exercise and nutrition knowledge you need in order to achieve your goals. 

With no fad diets and easy-to-follow exercises that maximize calorie burn while preserving muscle mass, not only can you easily manage workouts at home with minimal equipment - but also reduce abdominal fat and sculpt a toned physique. Read on if you're ready to make lasting lifestyle improvements now!

Before Starting Any Weight Loss Plan

Before starting a weight loss workout plan, it's important to set performance goals. That means planning not only how much weight you want to lose but also what type of performance outcome you’re looking for. For example, are you aiming to gain strength and muscle endurance? 

Knowing your performance goal before beginning your weight loss workout plan can help focus and guide your workout sessions so that you stay on track and reach those performance goals in an efficient manner. Beyond performance goals, ensure that the weight loss plan is tailored towards your body type and diet – the more tailored the plan is, the quicker and better results you will likely see. Get ready to crush those goals!

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The Best 4 Week Weight Loss Workout Plan

Week 1:

Day 1:

• 5-15 minutes of light cardio to warm-up (jumping jacks, jogging, etc.)
• Strength training consists of three sets of ten reps of squats, lunges, push-ups, and tricep dips.
• Interval running for 20 minutes for cardio (1 minute at high intensity, followed by 1 minute at low intensity)
• Stretching for 5-10 minutes to cool down.

Day 2:

• 5-10 minutes of gentle cardio as a warm-up (jumping rope, step-ups, etc.)
• Strength training consists of three sets of ten repetitions of dumbbell bench press, bicep curls, lateral lifts, and crunches.
• 30 minutes of steady-state cycling or rowing for cardio.
• Stretching for 5-10 minutes to cool down.

Day 3:

• Rest day or Active Recovery (yoga, walking, etc.)

Day 4:

• 5-10 minutes of gentle cardio as a warm-up (jumping jacks, jogging in place, etc.)
• Strength training consists of three sets of ten reps of deadlifts, bent-over rows, leg curls, and planks.
• 20 minutes of stair climbing or step-ups for cardio.
• Stretching for 5-10 minutes to cool down.

Day 5:

• 5-10 minutes of gentle cardio as a warm-up (jumping rope, jogging, etc.)
• Strength training consists of three sets of ten reps of bench dips, pull-ups, leg press, and Russian twists.
• 30 minutes of steady-state running or walking for cardio.
• Stretching for 5-10 minutes to cool down.

Day 6:

• 5-10 minutes of gentle cardio as a warm-up (jumping jacks, jumping rope, etc.)
• Strength training: 3 sets of dumbbell flyes, hammer curls, reverse flyes, and bicycle crunches at 10 reps each.
• High-intensity interval training (HIIT) on a stationary bike or rowing machine for 20 minutes.
• Stretching for 5-10 minutes to cool down.

Day 7:

• Rest day or Active Recovery (yoga, walking, etc.)

Week 2:

Continue Week 1's workout schedule, but aim to increase the intensity or weight of your exercises. Lift 5-10% more weight than you did in Week 1 or perform an additional set of each exercise. Increase your speed or resistance on the equipment for cardio, or extend your workouts by 5-10 minutes.

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Week 3:

Day 1:

• 5-10 minutes of gentle cardio as a warm-up (jumping jacks, jogging, etc.)
• Strength training consists of three sets of 12 reps of squats, lunges, push-ups, and tricep dips.
• 30 minutes of steady-state cycling or rowing for cardio.
• Stretching for 5-10 minutes to cool down.

Day 2:

• 5-10 minutes of gentle cardio as a warm-up (jumping rope, step-ups, etc.).
• Strength training consists of three sets of 12 repetitions of dumbbell bench press, bicep curls, lateral lifts, and crunches.
• Interval running for 20 minutes for cardio (1 minute at high intensity, followed by 1 minute at low intensity).
• Stretching for 5-10 minutes to cool down.

Day 3:

• Rest day or Active Recovery (yoga, walking, etc.)

Day 4:

• 5-10 minutes of gentle cardio as a warm-up (jumping jacks, high knees, etc.)
• Strength training consists of three sets of 12 reps of squats, lunges, calf lifts, and Russian twists.
• Cardio: 20 minutes of moderate-intensity cycling.
• Stretching for 5-10 minutes to cool down.

Day 5:

• 5-10 minutes of gentle cardio as a warm-up (jump rope, mountain climbers, etc.)
• Push-ups, tricep dips, bent-over rows, and leg curls: three sets of 12 reps each.
• 20 minutes of brisk walking on a treadmill or outside.
• Stretching for 5-10 minutes to cool down.

Day 6:

• 5-10 minutes of gentle cardio as a warm-up (jumping jacks, high knees, etc.)
• Strengthening exercises: Dumbbell chest fly, hammer curls, front lifts, and planks: 3 sets of 12 reps each.
• Cardio: 20 minutes of moderate-intensity jump rope.
• Stretching for 5-10 minutes to cool down.

Day 7:

• Rest day or Active Recovery (yoga, walking, etc.)

Week 4:

Day 1:

• 5-10 minutes of gentle cardio as a warm-up (jumping jacks, high knees, etc.)
• Strength training consists of three sets of 12 repetitions of deadlifts, shoulder presses, lateral lunges, and bicycle crunches.
• Cardio: 20 minutes of moderate-intensity stair climbing.
• Stretching for 5-10 minutes to cool down.

Day 2:

• 5-10 minutes of gentle cardio as a warm-up (jumping rope, step-ups, etc.)
• Strength training consists of three sets of 12 repetitions of dumbbell bench press, bicep curls, lateral lifts, and crunches.
• Interval running for 20 minutes for cardio (1 minute at high intensity, followed by 1 minute at low intensity).
• Stretching for 5-10 minutes to cool down.

Day 3:

• Rest day or Active Recovery (yoga, walking, etc.)

Day 4:

• 5-10 minutes of gentle cardio as a warm-up (jumping jacks, high knees, etc.)
• Strength training consists of three sets of 12 reps of squats, lunges, calf lifts, and Russian twists.
• Cardio: 20 minutes of moderate-intensity cycling.
• Stretching for 5-10 minutes to cool down.

Day 5:

• 5-10 minutes of gentle cardio as a warm-up (jump rope, mountain climbers, etc.)
• Push-ups, tricep dips, bent-over rows, and leg curls: three sets of 12 reps each.
• 20 minutes of brisk walking on a treadmill or outside.
• Stretching for 5-10 minutes to cool down.

Day 6:

• 5-10 minutes of gentle cardio as a warm-up (jumping jacks, high knees, etc.)
• Strengthening exercises: Dumbbell chest fly, hammer curls, front lifts, and planks: 3 sets of 12 reps each.
• Cardio: 20 minutes of moderate-intensity jump rope.
• Stretching for 5-10 minutes to cool down.

Day 7:

• Rest Day or Active Recovery (yoga, walking, etc.)

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The Importance of Diet

Exercise is simply one piece of the jigsaw when it comes to losing weight. Diet is also important in obtaining and maintaining a healthy weight. In fact, some experts believe that food is more important than exercise for losing weight. A healthy, balanced diet that is low in calories and high in nutrients is vital for losing weight and keeping it off. A healthy diet can also assist to enhance general health by lowering the risk of chronic diseases including heart disease, diabetes, and some malignancies. It's crucial to remember that losing weight is about more than just cutting calories; it's also about fueling the body with the correct nutrients to maintain a healthy metabolism and the optimal functioning of all bodily systems. A diet rich in complete, nutrient-dense foods like fruits, vegetables, lean meats, and healthy fats can give the body the energy and nutrition it requires for weight loss and overall health.

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Completing The 4 Week Weight Loss Plan

This 4-week weight reduction workout plan can help you attain your fitness goals and build a leaner, stronger, and healthier physique with dedication, consistency, and a balanced diet. Achieving your weight-loss goals is all about selecting the right exercises, finding balance between diet and exercise and staying consistent. Of course, no plan is complete without adequate rest and refueling – and that’s where our delicious gummies come in! Visit HUMBLEROOTS to learn more about how our gummies can help improve sleep quality at night, introduce an energy boost when you need it during the day, as well as reduce stress levels while regulating digestion. Don’t miss out on this amazing opportunity and start working towards a healthier you now!