{"id":16666,"date":"2023-06-23T12:41:48","date_gmt":"2023-06-23T16:41:48","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=16666"},"modified":"2023-12-27T08:02:39","modified_gmt":"2023-12-27T08:02:39","slug":"4-day-workout-routine-for-weight-loss-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-day-workout-routine-for-weight-loss-with-pdf","title":{"rendered":"4 Day Workout Routine for Weight Loss That Can Work (w\/PDF)"},"content":{"rendered":"\n<p>Losing weight isn&#8217;t easy, especially when you try for the first time. It requires a good diet program, consistent physical training, a natural sleeping pattern, and a little knowledge of how the body works.<\/p>\n\n\n\n<p>I&#8217;ve already published a <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" data-type=\"post\" data-id=\"16029\" target=\"_blank\" rel=\"noreferrer noopener\">meal plan<\/a> on my site. And in this article, I&#8217;ll share a well-designed 4 day workout routine for weight loss that combines <a href=\"https:\/\/thefitnessphantom.com\/2-hour-cardio-and-strength-workout-plan-pdf\" data-type=\"post\" data-id=\"5739\" target=\"_blank\" rel=\"noreferrer noopener\">strength and cardio exercises<\/a>.<\/p>\n\n\n\n<p>Pairing weight lifting and cardio with a low-calorie meal plan will help you build quality lean mass, enhance strength, shed excess kilos, and improve your body composition.<\/p>\n\n\n\n<p>This program is for everyone who is looking for an easy-to-follow and effective workout routine that can accelerate fat loss and enhance their overall fitness. You can try for a few months. I believe it will make some difference.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"J7DKGxvq\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2023-02-21T05:31:03.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"10 Best Weight Loss Tips that Work for Everyone.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Those serious about losing weight should try these universal weight loss tips.\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/J7DKGxvq-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/J7DKGxvq.mp4\" \/>\n\t<\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><br><strong>About Program<\/strong><\/h2>\n\n\n\n<p>Here&#8217;s a brief description of the program:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Duration\/Session<\/strong><\/h4>\n\n\n\n<p>For weight loss, you&#8217;ll have to work slightly more than normal people. The optimal time is 90 minutes per session and 360 minutes per week. <\/p>\n\n\n\n<p>A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\" target=\"_blank\" rel=\"noreferrer noopener\">study published on the National Institute of Health website<\/a> also suggests working out 225-420 minutes a week to promote significant weight loss.<\/p>\n\n\n\n<p>Here&#8217;s how I&#8217;ve divided the 90-minute workout into three parts.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 minutes warm-up<\/li>\n\n\n\n<li>45-minute strength training, 5 minutes rest.<\/li>\n\n\n\n<li>30 minutes cardio<\/li>\n\n\n\n<li>You can also perform some post-workout <a href=\"https:\/\/thefitnessphantom.com\/list-of-stretching-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"13152\" rel=\"noreferrer noopener\">stretching exercises<\/a> for 5-10 minutes to ease your muscle soreness. It is supplemental. <\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Types of exercises<\/strong><\/h4>\n\n\n\n<p>This program includes a variety of exercises, from the dumbbell and barbell to machine and body weight.<\/p>\n\n\n\n<p>The primary focus will be on compound movements, followed by <a href=\"https:\/\/thefitnessphantom.com\/list-of-isolation-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"7767\" rel=\"noreferrer noopener\">single-joint exercises<\/a>.<\/p>\n\n\n\n<p>The <a href=\"https:\/\/thefitnessphantom.com\/list-of-compound-exercises\" data-type=\"post\" data-id=\"4243\" target=\"_blank\" rel=\"noreferrer noopener\">compound exercises<\/a> are excellent help when it comes to building strong muscles.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Sessions\/week<\/strong><\/h4>\n\n\n\n<p>There will be four sessions a week. You can train any four days of the week you like or follow the below pattern:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday &#8211; Workout<\/li>\n\n\n\n<li>Tuesday &#8211; Workout<\/li>\n\n\n\n<li>Wednesday &#8211; OFF<\/li>\n\n\n\n<li>Thursday &#8211; Workout<\/li>\n\n\n\n<li>Friday &#8211; Workout<\/li>\n\n\n\n<li>Saturday &#8211; OFF<\/li>\n\n\n\n<li>Sunday &#8211; OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Target Gender<\/strong><\/h4>\n\n\n\n<p>Anyone who wants to improve fitness and shape, from males to females, can try this 4-day weight loss program. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Workout Level<\/strong><\/h4>\n\n\n\n<p>This program will be a little challenging, so I won&#8217;t recommend it to beginners.<\/p>\n\n\n\n<p>If you&#8217;re a newbie, you can start your training with this <a href=\"https:\/\/thefitnessphantom.com\/1-hour-gym-workout-to-lose-weight\" target=\"_blank\" data-type=\"post\" data-id=\"5370\" rel=\"noreferrer noopener\">one-hour program<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Best 4 Day Workout Routine for Weight Loss<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/4-Day-Workout-Routine-for-Weight-Loss.jpg\" alt=\"4 Day Workout Routine for Weight Loss\" class=\"wp-image-16698\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/4-Day-Workout-Routine-for-Weight-Loss.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/4-Day-Workout-Routine-for-Weight-Loss-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/4-Day-Workout-Routine-for-Weight-Loss-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Chest, Shoulder, and Quads + Low-impact Cardio<\/li>\n\n\n\n<li>Day 2 &#8211; Back, Arms, and Hamstrings + MIIT<\/li>\n\n\n\n<li>Day 3 &#8211; Quad, Chest, and Shoulder  + Low-impact Cardio<\/li>\n\n\n\n<li>Day 4 &#8211; Back, Arms, Glute, and Ham + MIIT<\/li>\n<\/ul>\n\n\n\n<p>Here, MIIT means Moderate Intensity Interval Training. It is slightly less challenging than <a href=\"https:\/\/thefitnessphantom.com\/5-day-hiit-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">High-intensity Interval Training (HIIT)<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Monday<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10-minute Warm-up<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Front Leg Swings<\/li>\n\n\n\n<li>Ankle Hop<\/li>\n\n\n\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Mountain Climber<\/li>\n\n\n\n<li>High Knees<\/li>\n\n\n\n<li>15-second work, 30 seconds rest, and repeat until 10 minutes.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>45-minute Strength Training (Chest, Shoulder, and Quads)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Flat Dumbbell Bench Press<\/td><td>3<\/td><td>10-15<\/td><td>1-2 min<\/td><\/tr><tr><td>Incline Hammer Strength Press<\/td><td>4<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>4<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>3<\/td><td>10-15<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>30-minute Low-Impact Cardio <\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10-minutes Treadmill<\/li>\n\n\n\n<li>5-minutes Stationary Bike<\/li>\n\n\n\n<li>15-minutes Core Workout\n\n\n\n\n\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Hanging Knee Raises<\/li>\n\n\n\n<li>10 Machine Ab Crunches<\/li>\n\n\n\n<li>10 High-to-Low Cable Chops (10\/side)<\/li>\n\n\n\n<li>10 Reverse Crunches<\/li>\n\n\n\n<li>10 Alternate Heel Taps<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>45-sec Plank<\/li>\n\n\n\n<li>15-sec Side Plank (15-sec\/side)<\/li>\n\n\n\n<li>Do it at your own pace and repeat twice.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 \u2013 Tuesday<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10-minute Warm-up<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ankle Hops<\/li>\n\n\n\n<li>Leg Swings<\/li>\n\n\n\n<li>Mountain Climbers<\/li>\n\n\n\n<li>High Knees<\/li>\n\n\n\n<li>Bear Crawls<\/li>\n\n\n\n<li>Squat Thrust<\/li>\n\n\n\n<li>Shoulder Taps<\/li>\n\n\n\n<li>15-second work, 30 seconds rest, and repeat until 10 minutes.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>45-minute Weight Training (Back, Arms, and Hamstrings)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>3<\/td><td>10-15<\/td><td>2-3 min<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3<\/td><td>10-15<\/td><td>2-3 min<\/td><\/tr><tr><td>1-arm Dumbbell Row<\/td><td>2<\/td><td>10\/side<\/td><td>1-min<\/td><\/tr><tr><td>Rope Pushown<\/td><td>2<\/td><td>15-20<\/td><td>1-min<\/td><\/tr><tr><td>Preacher Curl<\/td><td>2<\/td><td>15-20<\/td><td>1-min<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>2<\/td><td>15-20<\/td><td>2-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>30-Minute MIIT (Moderate Intensity Cardio)<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-minute Treadmill Run<\/li>\n\n\n\n<li>10-minute Stationary Bike<\/li>\n\n\n\n<li>5-minute Elliptical Cross Trainer<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 3 \u2013 Thursday<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10-Minute Dynamic Warm-up<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Straight leg marches<\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/Ji7OMTCMWWc\" target=\"_blank\" rel=\"noreferrer noopener\">Thoracic Rotations<\/a><\/li>\n\n\n\n<li>Ankle Hops<\/li>\n\n\n\n<li>Mountain Climbers<\/li>\n\n\n\n<li>Inchworm<\/li>\n\n\n\n<li>Squat Jumps<\/li>\n\n\n\n<li>Do it at your own pace and repeat until 10 minutes.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>45-Minute Resistance Training (Quad, Chest, and Shoulder)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/vlEWja5L-g8\" target=\"_blank\" rel=\"noreferrer noopener\">Smith Machine Back Squat<\/a><\/td><td>3<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Military Press<\/td><td>3<\/td><td>10-12<\/td><td>2-min<\/td><\/tr><tr><td>SM Flat Bench Press<\/td><td>3<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>2<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td>Rear Delt Raises<\/td><td>2<\/td><td>10-12<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>30-Minute Low Impact Cardio<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10-minute Treadmill Jog\/Run<\/li>\n\n\n\n<li>20-Minute Bodyweight Cardio\n\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Mountain Climbers<\/li>\n\n\n\n<li>5 Burpees<\/li>\n\n\n\n<li>10 Sit-ups<\/li>\n\n\n\n<li>10 Squats<\/li>\n\n\n\n<li>15-sec Shoulder Taps<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec Jumping Jacks<\/li>\n\n\n\n<li>20-sec Alternate Heel Taps<\/li>\n\n\n\n<li>45-sec Plank<\/li>\n\n\n\n<li>15-sec Side Plank\/side<\/li>\n\n\n\n<li>15-sec <a href=\"https:\/\/www.youtube.com\/watch?v=tMRBVBMAga4\" target=\"_blank\" rel=\"noreferrer noopener\">Bear Crawl<\/a><\/li>\n\n\n\n<li>Take 15-45 seconds of rest between exercises.<\/li>\n\n\n\n<li>Repeat twice. <\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Friday<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10-Minute Dynamic Warm-up<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Front Leg Swings (5 reps\/leg)<\/li>\n\n\n\n<li>15-sec Ankle Hop<\/li>\n\n\n\n<li>Lateral Leg Swings (5 reps\/leg)<\/li>\n\n\n\n<li>15-sec Jumping Jacks<\/li>\n\n\n\n<li>15-sec Mountain Climbers<\/li>\n\n\n\n<li>15-sec Straight leg marches<\/li>\n\n\n\n<li>Repeat twice.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>45-Minute Weight Training (Back, Arms, Glute, and Ham)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Rack Pull Deadlift<\/td><td>3<\/td><td>6-8<\/td><td>2-3 min<\/td><\/tr><tr><td>V-grip Lat Pulldown<\/td><td>3<\/td><td>10-12<\/td><td>2-3 min<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3<\/td><td>12-15<\/td><td>2-3 min<\/td><\/tr><tr><td>OH Triceps Extension<\/td><td>2<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-hamstring-exercises#4_DB_Glute_BridgesHip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Hip Thrust<\/a><\/td><td>2<\/td><td>15-20<\/td><td>1-2 min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>30-Minute Moderate Intensity Cardio<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-minute Treadmill<\/li>\n\n\n\n<li>5-minute Battle Rope<\/li>\n\n\n\n<li>5-minutes Jumping Rope<\/li>\n\n\n\n<li>5-minute Stationary Bike<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is Working Out 4 Days a Week Enough to Lose Weight?<\/strong><\/h2>\n\n\n\n<p>There isn&#8217;t one answer to this question. Working out four times a week is enough for people who do a lot of physical activity other than exercises throughout the week, and it can be less if someone works at home or the office and barely does any activity.<\/p>\n\n\n\n<p>Whether you work out two, four, or six days a week, it&#8217;s crucial to count your calories each day, check your progress, and adjust the training frequency to reach your fitness goal.<\/p>\n\n\n\n<p>Besides the workout and diet, you can also try <a href=\"https:\/\/thefitnessphantom.com\/intermittent-fasting-results-1-month-my-experience\" target=\"_blank\" rel=\"noreferrer noopener\">intermittent fasting <\/a>and natural supplements to speed up your fat loss.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 Day Workout Split for Weight Loss PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-bb91ba3f-b643-4cdb-b22c-afc69037fe6d\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/4-Day-Weight-Loss-Workout-Routine-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4-Day-Weight-Loss-Workout-Routine-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/4-Day-Weight-Loss-Workout-Routine-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-bb91ba3f-b643-4cdb-b22c-afc69037fe6d\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p>Once you feel you should be doing more workouts, you can follow this <a href=\"https:\/\/thefitnessphantom.com\/5-day-workout-routine-for-weight-loss-and-toning\" target=\"_blank\" rel=\"noreferrer noopener\">5 day workout schedule to increase weight loss<\/a> and tone muscles.<\/p>\n\n\n\n<p><strong>Helpful resources for weight loss:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/low-calorie-foods-list-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">List of 53 low-calorie Foods that fill up for a longer time.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-weight-loss\" target=\"_blank\" rel=\"noreferrer noopener\">10 Full-body Barbell Exercises to Burn Maximum Calories<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Low-Calorie Meal Plan to Shed Excess Pounds<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\">List of 70 Best Bodyweight Cardio Exercises\u00a0<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Losing weight isn&#8217;t easy, especially when you try for the first time. It requires a good diet program, consistent physical training, a natural sleeping pattern, and a little knowledge of how the body works. I&#8217;ve already published a meal plan on my site. And in this article, I&#8217;ll share a well-designed 4 day workout routine &#8230; <a title=\"4 Day Workout Routine for Weight Loss That Can Work (w\/PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-day-workout-routine-for-weight-loss-with-pdf\" aria-label=\"Read more about 4 Day Workout Routine for Weight Loss That Can Work (w\/PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":16697,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,165,476],"tags":[111,381],"class_list":["post-16666","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-weight-loss","category-weight-loss-plan","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16666","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=16666"}],"version-history":[{"count":30,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16666\/revisions"}],"predecessor-version":[{"id":21693,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16666\/revisions\/21693"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/16697"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=16666"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=16666"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=16666"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}