Workout Routines For Weight Loss: Although your health and fitness are measured by more than your weight, obesity is linked to metabolic and cardiovascular diseases that can lead to serious health issues. You shouldn’t focus solely on weight loss. However, this 4-week weight loss workout program will boost your metabolism and start your weight loss journey.

4-week weight loss program structure

In that time, most of my general fitness clients have wanted to lose weight and get healthier, but they rarely have time to exercise. I’ve relied on short, intense workouts my clients can do daily, alternating cardio and strength training and working out alone.

In order to lose weight, you must burn more calories than you eat, usually in the form of calories per day. Effective workouts can speed up weight loss, but long-term weight management requires healthy habits.

Workout Routines For Weight Loss

Week 1

First day: Lower body strength

Dumbbells, kettle bells, barbell and plates, leg curl/extension machines

• Dumbbell/kettle bell goblet squat: 3×12
• 3-by-12 barbell or kettle bell dead lift
• 3×20 walking lunges with 10 dumbbells per side.
• Optional: • 3×12 leg curl and extension in gym

Day 2: Minimum 20 minutes of low-intensity cardio

• Select walking, light jogging, or your preferred cardio method—preferably outside!

Day 3, upper body strength

• A pull up bar or lat pull down machine, dumbbells
• Lat pull down or 3×12 pull up
• Dumbbell overhead press: 3×12
• Dumbbell row: 3×12
• A 3×12 dumbbell bench press
• Optional: Biceps curl and triceps extension: 3×12

Day 4: Minimum 20 minutes of low-intensity cardio

Day 5—Interval training

• Slam ball and plyometric box
• Take 15 seconds to perform the following exercises at a hard pace, then rest for 15 seconds and continue. Two options are available depending on your level.
• Moderate to high-intensity lower-body exercises are used.
• The large muscle groups in this area pump your heart faster than smaller exercises.
• In Week 1, do three rounds of the following:
• Jump or squat.
• Box or power step up?
• Alternating or jumping lunge
• Side box step up or ice skater Bur pee

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Week 2

Week 2 exercises are the same as Week 1. You should do one warm up set, then switch to the weight you used last week and increase it each set. Increase your cardio intensity or duration by 5–10%. It should be light enough to last 20 minutes without stopping. Instead of 3, do 4 conditioning rounds.

Day 1: Lower body strength

• Dumbbells, kettle bells, barbell, plates, leg curl/extension machines
• Dumbbell/kettle bell goblet squat: 3×12
• 3-by-12 barbell or kettle bell dead lift
• 3×20 walking lunges with 10 dumbbells per side.
• Optional: Leg curl and extension: 3×12
• Before starting the 3 working sets, do a body-weight or light-weight warm up.

Day 2: Minimum 20 minutes of low-intensity cardio

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

Day 3: upper body strength

• Equipment: pull up bar, dumbbells
• Lat pull down or 3×12 pull up
• Dumbbell overhead press: 3×12
• Dumbbell row: 3×12
• A 3×12 dumbbell bench press
• Optional: Biceps curl and triceps extension: 3×12
• Before starting the 3 working sets, do a body-weight or light-weight warm up.

Day 4: Minimum 20 minutes of low-intensity cardio

Day 5: Conditioning

• Slam ball and plyometric box
• Take 15 seconds to perform the following exercises at a hard pace, then rest for 15 seconds and continue.
• Do four rounds of the above for Week 2:
• Jump or squat.
• Box or power stepup?
• Alternating or jumping lunge
• Side box step up or ice skater Bur pee

Week 3

I reduce resistance training repetitions to 8 per set in Week 3, allowing you to increase weight compared to 12-rep sets. Practice barbell movements instead of dumbbells if possible, but either is fine. This builds strength and muscle on Weeks 1 and 2’s muscular endurance and movement proficiency. Increase cardio by 5–10% and do 5 intervals.

Day 1: Lower body strength

• Dumbbells, kettlebells, barbell, plates, leg curl/extension machines
• Exercise: 3×8 barbell back squat or dumbbell/kettlebell goblet squat
• Barbell or kettlebell deadlift: 3×8
• • 3×16 walking lunges with barbell or dumbbells (8 per side)
• Optional: 3×10 leg curl and extension (raise reps on isolation movements).
• Before starting the 3 working sets, do a body-weight or light-weight warmup.

Day 2: Minimum 20 minutes of low-intensity cardio

• Increase duration or intensity 5–10% from Week 2.

Day 3: upper body strength

• Equipment: pull up bar, dumbbells
• Pull up or lat pull down: 3×8
• 3×8 barbell/dumbbell overhead press
• Barbell or dumbbell row: 3×8
• A 3×8 barbell or dumbbell bench press
• Optional: Perform 3×10 biceps curls and triceps extensions (increase reps).
• Before starting the 3 working sets, do a body-weight or light-weight warm up.

Day 4: Minimum 20 minutes of low-intensity cardio

Day 5: Interval and conditioning

• Slam ball and plyometric box
• Take 15 seconds to perform the following exercises at a hard pace, then rest for 15 seconds and continue.
• Five rounds of the following for Week 3:
• Jump or squat.
• Box or power step up?
• Alternating or jumping lunge
• Side box step up or ice skater Bur pee

Week 4

There’s nothing special about Week 4. You will increase strength exercise weight, aerobic intensity, and conditioning rounds to 6 rounds. This can be lowered if too intense.

Day 1: Lower body strength

• Dumbbells, kettle bells, barbell, plates, leg curl/extension machines
• Exercise: 3×8 barbell back squat or dumb bell/kettle bell goblet squat
• Barbell or kettle bell dead lift: 3×8
• • 3×16 walking lunges with barbell or dumbbells (8 per side)
• Optional: 3×10 leg curl and extension (raise reps for isolation movements).
• Before starting the 3 working sets, do a body-weight or light-weight warmup.

Day 2: Minimum 20 minutes of low-intensity cardio

• Improve time or intensity by 5–10% from Week 3.

Day 3: upper body strength

• Equipment: pull up bar, dumbbells
• Pull up or lat pull down: 3×8
• 3×8 barbell/dumbbell overhead press
• Barbell or dumbbell rows: 3×8
• A 3×8 barbell or dumbbell bench press
• Optional: Perform 3×10 biceps curls and triceps extensions (increase reps).
• Before starting the 3 working sets, do a body-weight or light-weight warmup.

Day 4: Minimum 20 minutes of low-intensity cardio

Day 5: Interval and conditioning

• Slam ball and plyometric box
• Take 15 seconds to perform the following exercises at a hard pace, then rest for 15 seconds and continue.
• Six rounds of the following for Week 4:
• Jump or squat.
• Box or power step up?
• Alternating or jumping lunge
• Side box step up or ice skater Bur pee

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