4 Week Workout Plan for Weight Loss (With PDF) - The Fitness Phantom (2023)

If you’re looking for a 4-week weight loss workout plan PDF, then you came to the right place. In this article, I’m going to share a couple of 4-week workout plans for weight loss with PDF, whether you’re male or female, you can use either to increase fat loss.

The first workout program is for those who exercise in the gym for reducing body fat percentage while the other one is for those who work out at home with literally no equipment.

Related: Full Body Dumbbell Workout For Weight Loss

Following the right workout program may support weight loss while helping you increase strength, endurance, and lean mass.

The purpose of weight loss exercises is to increase calorie burn, help you stay in a calorie deficit, and stimulate fat loss.

The calorie deficit is the key to lose weight, doesn’t matter what exercises you do, or what diet you follow.

Related: The Best Lowest Calorie Foods For Weight Loss

The study recommends that combining a calorie restriction diet with aerobic exercises training may significantly reduce weight than a calorie deficit diet.

Regardless of weight loss, exercises provide various health benefits to overweight people, such as it improves heart health, reduces blood sugar levels, maintains cholesterol, and keeps you active.

Running, jumping rope, rowing, and compound lifting are some of the best exercises you can do to lose weight.

Do these 6 Anaerobic Exercises At Home to lose weight

Okay, so let’s check out the 4-week workout plan for weight loss and download the PDF for further use.

Contents show

(Video) 4 Simple Exercises To Reduce Belly Fat | Trainer Venkat | Fitness 360 | V6 News

4 WEEK WORKOUT PLAN FOR WEIGHT LOSS aT THE GYM

4 Week Workout Plan for Weight Loss (With PDF) - The Fitness Phantom (1)

In this workout plan, you’ll work out 45-60 minutes, five days a week.

To increase weight loss with exercises, you’ll need to put more effort than you usually do. You’ll need to work out 225 to 420 minutes to clinically lose weight. (Source: National Institute of Health Database)

Summary of 4-week gym workout plan for weight loss

Week 1

  • Low to Moderate Intense Cardio and Compound lifting

Week 2

  • High-intensity Interval Training, Dumbbell HIIT and Machine Exercises

Week 3

  • Moderate Intense Cardio and Compound lifting

Week 4

  • Bodyweight and Dumbbell HIIT, and Machine Exercises

This 4-week weight loss workout plan can be useful for male and female both.

Related: 3 Day Full Body Workout At Home (With PDF)

Week 1 – Low to Moderate Inetnse Cardio and Compound lifting

Day 1 – Monday – Low Impact Cardio

ExerciseTime/RepsRest
Jumping Jacks15 seconds 30 seconds
Jump Squat15 seconds30 seconds
Lateral Squat10 Reps/side60 seconds
Forward Lunges10 Reps/side60 seconds
Treadmill Run15 minutes (2-3 km)3-5 minutes
Mountain Climbing15 seconds30 seconds
Burpees6 Reps x 21-2 minutes
Plank30-60 seconds60 seconds
Side Plank20-30 seconds 60 seconds

Day 2 – Tuesday – Compound Lifts

ExerciseTime/RepsRest
Squat Jump15 seconds30 seconds
Burpees6 Reps x 2 1 minute
Inchworm6 Reps x 2 1 minute
Barbell Back Squat10 reps x 32-3 minutes
Barbell Jammers8 Reps x 22-3 minutes
Bench Press10 reps x 3 2-3 minutes
DB Incline Bench Press10 reps x 22-3 minutes
Dumbbell Pullover 8 Reps x 2 2-3 minutes

Day 3 – Wednesday – Treadmill Run, Bodyweight Strength Workout

ExerciseTime/RepsRest
Lunges10 reps x 2 1-2 minute
Jumping Jacks15 seconds30 seconds
Treadmill Run20 minutes
(3-3.5 Km)
3-5 minutes
SquatAMRAP x 2 1-2 minutes
Push-upAMRAP x 21-2 minutes
Bench Dips AMRAP x 21-2 minutes
Dead HangAs Long As
You Can Hold x 2
2-3 minutes
Treadmill Run1 KilometerFinish

Day 4 – Friday – Jumping Rope and Compound Pull Workout

ExerciseTime/RepsRest
Jumping Rope10 minutes (At moderate pace)2-3 minutes
Deadlift6, 5, 4, 3, 2 reps2-3 minutes
Barbell Bent Over Row10, 8, 6 reps1 minute
Dumbbell Kneeling
Single Arm Row
10, 8, 6 reps 2-3 minutes
Face Pull10, 8, 6 reps 2-3 minutes
Barbell Upright Row 10, 8, 6 reps2-3 minutes
Jumping Rope5 minutes2-3 minutes
Plank30-60 seconds

Day 5 – Saturday – Cardio and Bodyweight Strength Exercises

ExerciseTime/RepsRest
Jumping Jacks15 seconds30 seconds
Mountain Climbing15 seconds30 seconds
Reverse Crunches10 reps60 seconds
Leg Raises10 reps 60 seconds
Plank30 seconds60 seconds
Side Plank15 seconds30 seconds
Heel Touch
Side Crunches
10 reps 60 seconds
V ups10 reps 60 seconds
Burpees6 Reps x 21-2 minute
Squat20, 15, 10 reps 1-2 minute
Pushups12, 10, 8 reps 1-2 minute
Bench Dips10, 8, 6 1-2 minute

Week 2 – HIIT, Dumbbell and Machine Exercises For Fat Loss

When you do, High-Intensity Interval Training, try to perform each exercise at 75 to 90 percent of your maximum heart rate. Because the intensity matters a lot in the HIIT program.

Try to keep as shorter rest as possible between sets. For example, if you’re doing an exercise for 15 seconds, take 15 seconds.

And during the recovery time, do low-intensity activities such as walking instead of sitting on the bench.

Okay, so let’s find out what workouts you can do in the second week of the 4-week workout plan weight loss.

Related: A Full-Body HIIT Workout At Home- No EQUIPMENT

Day 1 – Bodyweight HIIT

Beginners: 2 Rounds, Intermediate: 3 Rounds

(Video) How to Design an Effective Workout Plan: Ultimate Guide for Beginners | Joanna Soh

ExerciseTime/Reps
Jumping Jacks15 seconds
Jump Squat10 reps
Burpees10 reps
Treadmill Run200 meters at a moderate pace,
100 m walking
300-meter fast speed
100 m walking
100-meter sprint
Mountain Climbing20 seconds
High Knees20 seconds
Plank30-60 seconds
Side Plank20-30 seconds

Day 2 – Dumbbell HIIT Exercise

If you don’t know how to perform any exercise, check out this “Full Body Dumbbell Workout For Weight Loss” to see stepwise instructions.

ExerciseTime/reps
Dumbbell Squat and Swing10 reps
DB Farmers Carry Walk10 reps
DB Squat to overhead press10 reps
Dumbbell Man-Makers10 reps
Deadlift To Upright Row10 reps
DB Box/Bench Step-ups10 reps
DB Walking Lunges to Hammer Curl 10 reps
DB Side Plank20-30 sec
Related: A Complete List Of HIIT Workout

Day 3 – Bodyweight HIIT and Resistance Machine Workouts (Only 1 Round)

ExerciseTime/Reps
High Knees15 seconds
Jump Squat10 reps
Burpees10 reps
Treadmill Run200 meters at a moderate pace,
100 m walking
300-meter fast speed
100 m walking
100-meter sprint
Smith Machine Bench Press12, 10 reps
SM Overhead Press12, 10 reps
Deadlift on Smith Machine6, 4, 2
Glutes Bridge10, 8, 6
Mountain Climbing20 seconds
High Knees20 seconds
Plank30-60 seconds
Side Plank20-30 seconds

Day 4 – Treadmill and Dumbbell HIIT

ExerciseTime/reps
Dumbbell Push Press10 reps
DB Farmers Carry Walk10 reps
DB Squat to overhead press10 reps
Dumbbell Surrenders10 reps
Deadlift To Upright Row10 reps
Treadmill Run 200 meters at normal speed,
100 m walking
300-meter fast speed
100 m walking
100-meter sprint

Day 5 – Bodyweight HIIT

Beginners: 2 Rounds, Intermediate: 3 Rounds

ExerciseTime/Reps
Jumping Jacks15 seconds
Jump Squat10 reps
Burpees10 reps
Bicycling10 minutes
Mountain Climbing20 seconds
High Knees20 seconds
Plank30-60 seconds
Side Plank20-30 seconds
Reverse Crunches 10 reps
Heel Touch Crunches 10 reps
Leg Raises 10 reps

Week 3

Add more compound exercises in the third week, such as Dumbbell IYT Raises, Hack Squat, Dumbbell Push-ups, Landmine Press, Sumo Deadlift, and more. Check out a complete list of compound exercises.

Week 4

Incorporate more dumbbell HIIT and machine exercises during the fourth week of your weight loss workout plan.

For examples:

  1. Dumbbell Squat to Calf Raise
  2. Dumbbell Squat Swings
  3. DB Bulgaran Split Squat
  4. Chest Fly
  5. Pulldown
  6. Cable Rowinng

4 WEEK HOME WORKOUT PLAN FOR WEIGHT LOSS

4 Week Workout Plan for Weight Loss (With PDF) - The Fitness Phantom (2)

If you work out at home, you’ll primarily consider bodyweight exercises. That’s why I’ve incorporated those exercises that you can with minimal to no equipment in this 4-week workout plan for fat loss.

This routine is unique and will be highly effective for speeding up weight loss.

So whether you’re a male or female, follow the below 4-week weight loss workout plan to shed some body fat percentage.

Overview of 4-week home workout plan for weight loss

  • Week 1 – Moderate Intensity Aerobic Training
  • Week 2 -High-intensity Interval Training
  • Week 3 – Tabata Workout
  • Week 4 – CrossFit Workout

Wee 1 – Moderate Intensity Aerobic Training

You’ll do exercises at a normal intensity during the first week. For example, performing an exercise at 60 to 75 percent of your maximum heart rate for 20 seconds and then resting for 30 to 40 seconds.

Doing exercises at a moderate speed will boost your endurance and help you perform high-intensity training in the next week.

Okay, so let’s see what exercises you’ll do in your weight loss workout plan during the first week.

ExerciseTime/RepsRest
Jumping Jacks20 seconds40 seconds
High Knees20 seconds 40 seconds
Running at Home20 seconds 40 seconds
Mountain Climbing15 seconds30 seconds
Bear Crawl30 seconds 60 seconds
Inchworm30 seconds 1-minute
Floor IYT Raise6 reps1-minute
Reverse Crunches10 reps60 seconds
Leg Raises10 reps60 seconds
Plank30 seconds60 seconds
Side Plank15 seconds30 seconds
Heel Touch
Side Crunches
10 reps60 seconds
V ups10 reps60 seconds
BurpeesAMRAP1-2 minute
SquatAMRAP1-2 minute
PushupsAMRAP1-2 minute
Bench DipsAMRAP1-2 minute

Do at least 6 to 8 exercises in a couple of rounds for 45 to 60 minutes every day for 5 days a week.

(Video) PCOS/PCOD Diet Science + FREE Plan For Weight Loss / PCOS Cure Diet | BeerBiceps Women's Health

Week 2 – High-intensity Interval Training

After completing the first week of training, you’ll need to increase the intensity of the workout. And that’s why I’ve included high-intensity interval training (HIIT) in the second week of the 4-week fat loss workout plan.

So let’s find out how to do HIIT to lose weight at home.

Related: 
4 Week Workout Plan for Weight Loss (With PDF) - The Fitness Phantom (3)

Perform each exercise for 20 to 30 seconds and take as little rest as possible between sets.

Week 3 – Tabata Workout

Tabata is more intense and has a shorter recovery period than HIIT.

Each Tabata round lasts 4 minutes, comprises eight intervals of 20 seconds of highly intense activity followed by ten seconds of rest.

It means you’ll need to do 8-10 rounds to burn the maximum calories.

You can take 2-minute rest between each round.

Here’s how you can do a Tabata workout in the third week of a 4-week weight loss workout plan.

4 Week Workout Plan for Weight Loss (With PDF) - The Fitness Phantom (4)

4 minutes each exercise

Monday

  1. Lateral Slide
  2. Burpees
  3. Kneeling Push-up
  4. Reverse Lunges
  5. Squat
  6. Reverse Crunch
  7. Leg Raises
  8. Lateral Squat

Tuesday

  1. High Knees
  2. Mountain Climbers
  3. Flutters kicks
  4. Jumping Rope
  5. Plank
  6. Crunches
  7. Plank to push-up
  8. Flutter Kicks

Wednesday

(Video) SHREDDED NEXT LEVEL - Program Overview | Guru Mann | Health and Fitness

  1. Jump squats
  2. Squat Thrusts
  3. Walking Lunges
  4. High knees
  5. Reverse Crunches
  6. Bear Crawl
  7. Burpee
  8. Plank

Friday

  1. Skipping Rope
  2. Plank to push-up
  3. Burpee
  4. Side Lunges
  5. Stationary Run
  6. Reverse Crunch
  7. Scissors Kicks
  8. Lateral Slide

Saturday

  1. Burpee
  2. Bear Crawl
  3. Side-planks
  4. Reverse crunch
  5. Russian Twist
  6. Jumping Jacks
  7. Squats
  8. Leg Raises

Week 4 – Bodyweight Crossfit Workout Pan For Weight Loss

CrossFit is a strengthening and conditioning exercise that requires little to no equipment. They are performed at high intensity and can be done anywhere.

If you truly want to lose weight, do each exercise at a higher intensity with a shorter recovery period.

I’m going to share a 5-day CrossFit exercise that you can do during the fourth week to lose weight at home.

Try to perform 45 to 60 minutes to get the best result.

Recommended 5-6 rounds.

Related: 25 CrossFit Workouts Without Equipment
4 Week Workout Plan for Weight Loss (With PDF) - The Fitness Phantom (5)

4 Week Workout Plan for Weight Loss PDF

4-WEEK-WORKOUT-PLAN-FOR-WEIGHT-LOSS-PDFDownload

4-WEEK-HOME-WORKOUT-PLAN-FOR-WEIGHT-LOSS-PDFDownload

Can you transform your body in 4 weeks?

No, it’s next to impossible to see any transformations in 4 weeks. If you work out with your full efforts and stay in a calorie deficit each day throughout the 4 weeks, then you’ll see some positive results.

However, you can transform your body if you consistently work out and consume a calorie-restricted diet.

(Video) How to PLAN Your WEEKLY Workout | Men's Fashion Tamil

Through workouts, you will not only lose weight but also improve cardiovascular health and build muscular strength.

To speed up weight loss, you can also do intermittent fasting and weight loss supplements as they can help you reduce calorie consumption.

I hope you liked the 4-week workout plan for weight loss. You can check out more helpful articles on my site.

6 Day Gym Workout Schedule With PDF
5 Day Gym Workout Schedule With PDF
The Best 4-Day Split Dumbbell Workout
List Of 8 Best Anaerobic Exercises With Examples
HIIT Vs Steady-State Cardio: Which Is Better?

FAQs

How can I drastically lose weight in 4 weeks? ›

How To Lose Weight In 4 Weeks
  1. Stick to losing 1-2 kilograms per week.
  2. Never starve yourself. Stay satiated.
  3. Combine cardio and resistance exercises.
  4. Monitor your activities.
  5. Eat plenty of lean proteins and vegetables.
  6. Reduce daily calorie intake by 500 calories.
  7. Cut The Junk.
  8. Drink only water.
3 Aug 2017

Can you transform your body in 4 weeks? ›

Yes, absolutely! How much of a transformation depends on how restrictive you are with your food and how much effort you put in. It involves a combination of healthy eating, resistance exercise and cardiovascular exercise. You need to build muscle and burn fat which are two totally separate processes.

Is 4 workouts a week enough to lose weight? ›

Basically, to lose weight, you need to burn more calories than you consume. So while your diet plays a major role in dropping pounds, exercise can help too. In general, try to exercise at least 4 or 5 days a week if you want to see weight loss results in both the short and long term.

Can you lose fat in 4 weeks? ›

1-2 pounds in a week is the recommended weight loss rate by health experts all over the world. So in 4 weeks, you should aim to lose 4-8 pounds.

Can I lose 20 pounds in 4 weeks? ›

One pound of fat is roughly 3,500 calories. If you do the math, you'll burn 20 pounds of fat in 4 weeks by not eating. But, while the answer to how much weight can I lose in 4 weeks is over 20 pounds, it is not a sustainable or healthy way to lose weight.

Can you lose belly fat 4 weeks? ›

So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks. Dieticians advise that if you eat 500 calories less than your daily requirement you will lose about 1lb every seven days (expect some variation from person to person).

How long does it take to see results from working out 4 days a week? ›

While seeing results from working out heavily depends on the person and their current level of fitness, "My [clients] generally see initial changes within four to six weeks, and actual results within eight to 12 weeks," Wilson explains.

How can I slim down in 30 days? ›

For a long-term positive result, here are 8 effective ways you can try:
  1. Avoid Eating Carbohydrates. ...
  2. Have a Reassessment of Your Caloric Requirements. ...
  3. Eat a Lot of Fiber-Rich Foods. ...
  4. Instead of Coffee, Drink Green Tea. ...
  5. Reduce Your Salt Consumption. ...
  6. Eat Almonds Before Every Exercise. ...
  7. Drink lots of water every before meal.

How can I change my body shape in 4 weeks? ›

Transform Your Body in Just 4 Weeks with These 5 Simple Exercises
  1. Plank. A plank is a bodyweight and physical exercises designed to strengthen the abdominal muscles. ...
  2. Push-ups. This type of exercise is considered one of the basics yet one of the hardest things to do. ...
  3. Squats. ...
  4. Bird-Dog. ...
  5. Lying Hip Raises.
19 Nov 2018

› articles › 4-week-w... ›

People can start a home-based workout program with or without a lot of equipment. Those who live in temperate climates may be able to do their cardio workout ou...
But you don't have to resort to gimmicks, fad diets or other unhealthy methods to reach your health and fitness goals. With proper planning, nutrition and r...

How to Get Fit in 4 Weeks

https://oureverydaylife.com › get-fit-4-weeks-4480783
https://oureverydaylife.com › get-fit-4-weeks-4480783
Getting fit isn't just important because you want to look good; it's also vital for your long-term health. If you are out of shape, a regular exercise a...

Can u lose 10 pounds in 4 weeks? ›

Can you lose 7-10 pounds in just four weeks? Yes, you can. You can absolutely lose that amount of weight in such a short time without sabotaging your body.

How do I lose 20lbs in a month? ›

How to Lose 20 Pounds as Fast as Possible
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.
13 Aug 2018

Can you lose 30 pounds in a month? ›

No, you cannot. Contrary to what some 'fitness expert' or diet guru may have told you before, there is no possible way, physically and scientifically that you can lose 30 pounds in 30 days.

Can you lose 15 pounds in a month? ›

Can You Really Lose 15 Pounds In A Month? Yes, it is possible for you to lose 15 pounds a month. However, this would only be done in the unhealthy way of eating on a very-low-calorie-diet. Such diets are not recommended to people unless your doctor advises otherwise.

Videos

1. I Tried The 7-Minute Workout For A Month — Here's What Happened
(Tech Insider)
2. GYM SCHEDULE: Which MUSCLE to train on what DAY of week! (Hindi /Punjabi)
(MY BOLLYWOOD BODY)
3. 30 Minute Boosted Fitness Walk | Walk at Home
(Walk at Home)
4. FREE Intermittent Fasting DIET PLAN for Fat Loss OR Muscle Gain | BeerBiceps IF Diet
(BeerBiceps)
5. GET ABS IN 2 WEEKS CHALLENGE | How To Get Six Pack Abs | 6 Pack Abs Workout | Cult Fit | CureFit
(cultfitOfficial)
6. 21 DAY WEIGHT LOSS PROGRAM | Fat Burning Exercise | Burn Belly Fat | Cult Fit | CureFit
(cultfitOfficial)
Top Articles
Latest Posts
Article information

Author: Carlyn Walter

Last Updated: 11/13/2022

Views: 6180

Rating: 5 / 5 (50 voted)

Reviews: 81% of readers found this page helpful

Author information

Name: Carlyn Walter

Birthday: 1996-01-03

Address: Suite 452 40815 Denyse Extensions, Sengermouth, OR 42374

Phone: +8501809515404

Job: Manufacturing Technician

Hobby: Table tennis, Archery, Vacation, Metal detecting, Yo-yoing, Crocheting, Creative writing

Introduction: My name is Carlyn Walter, I am a lively, glamorous, healthy, clean, powerful, calm, combative person who loves writing and wants to share my knowledge and understanding with you.