{"id":4745,"date":"2021-08-14T03:45:31","date_gmt":"2021-08-14T03:45:31","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=4745"},"modified":"2024-03-12T21:58:12","modified_gmt":"2024-03-12T21:58:12","slug":"4-week-workout-plan-for-weight-loss-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-week-workout-plan-for-weight-loss-with-pdf","title":{"rendered":"4 Week Workout Plan for Weight Loss with Free PDF"},"content":{"rendered":"\n<p>Losing weight and achieving a shredded, toned, and athletic physique is the ultimate goal of many fitness enthusiasts. However, it requires proper diet, training, discipline, and little knowledge of weight loss science.<\/p>\n\n\n\n<p>Usually, weight loss happens when you consume fewer calories (of course, by eating low-calorie nutritious foods, such as eggs, chicken, salmon, and beans) than your body needs over a period of time.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4745\"><a href=\"javascript:void(0)\"  title=\" Kim, Ju Young. \u201cOptimal Diet Strategies for Weight Loss and Weight Loss Maintenance.\u201d Journal of Obesity &amp; Metabolic Syndrome vol. 30,1 (2021): 20-31. doi:10.7570\/jomes20065\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4745-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4745-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Kim, Ju Young. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance<\/strong><\/a>.\u201d Journal of Obesity &amp; Metabolic Syndrome vol. 30,1 (2021): 20-31. doi:10.7570\/jomes20065<\/span><\/p>\n\n\n\n<p>Shedding weight only through calorie deficit is fine, but including <a href=\"https:\/\/thefitnessphantom.com\/2-hour-cardio-and-strength-workout-plan-pdf\" data-type=\"post\" data-id=\"5739\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>cardio and resistance exercises<\/strong><\/a> in your weight loss program can help you stimulate your fat loss, increase strength, promote your cardiovascular health, and improve your body composition.<sup class=\"modern-footnotes-footnote \" data-mfn=\"2\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4745\"><a href=\"javascript:void(0)\"  title=\" Swift, Damon L et al. \u201cThe role of exercise and physical activity in weight loss and maintenance.\u201d\u00a0Progress in cardiovascular diseases\u00a0vol. 56,4 (2014): 441-7. doi:10.1016\/j.pcad.2013.09.012\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4745-2\">2<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4745-2\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"2\"> Swift, Damon L et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\" target=\"_blank\" rel=\"noreferrer noopener\">The role of exercise and physical activity in weight loss and maintenance<\/a>.\u201d\u00a0<em>Progress in cardiovascular diseases<\/em>\u00a0vol. 56,4 (2014): 441-7. doi:10.1016\/j.pcad.2013.09.012<\/span><\/p>\n\n\n\n<p>In this article, I&#8217;ve shared an ultimate 4 week workout plan for weight loss to help you achieve your best physique.<\/p>\n\n\n\n<p>I&#8217;ve designed two routines. The first is for gym-goers, and the other is for those who train at home with little or no equipment.<\/p>\n\n\n\n<p>Whether you&#8217;re male or female, you can follow one of them to increase your fat loss and achieve your best shape.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>PROGRAM OVERVIEW<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Plan 1<\/td><td>4-week Weight Loss Gym Routine <\/td><\/tr><tr><td>Plan 2<\/td><td>4-week Fat Loss Workout Plan at Home<\/td><\/tr><tr><td>Suggested Program Duration<\/td><td>16-24 weeks<\/td><\/tr><tr><td>Purpose<\/td><td>Weight Loss and Muscle Building<\/td><\/tr><tr><td>Sessions\/week<\/td><td>5-6<\/td><\/tr><tr><td>Suitable for<\/td><td>Men and Women<\/td><\/tr><tr><td>Workout Level<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Intensity for Low-Impact Cardio<\/td><td>40-60% of maximum heart rate<\/td><\/tr><tr><td>Heart Rate for Moderate-Intensity Cardio<\/td><td>60-80% of MHR<\/td><\/tr><tr><td>Heart Rate for HIIT<\/td><td>80-95% of MHR<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>You can calculate your maximum heart rate by subtracting 220 from your age. For example, if you&#8217;re 30, your maximum heart rate is 220-30=190.<\/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<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 WEEK WORKOUT PLAN FOR WEIGHT LOSS AT THE GYM<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Workout-for-weight-loss-1024x683.jpg\" alt=\"\" class=\"wp-image-4765\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Workout-for-weight-loss-1024x683.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Workout-for-weight-loss-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Workout-for-weight-loss-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/Workout-for-weight-loss.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>This program involves performing various exercises, from steady-state cardio and isolation to powerlifting and HIIT, to keep you motivated and help you achieve decent results over time.<\/p>\n\n\n\n<p><strong>Here&#8217;s a summary of the 4-week gym workout plan for weight loss<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Week 1<\/strong>: Low-impact Cardio and Compound Lifting<\/li>\n\n\n\n<li><strong>Week 2<\/strong>: HIIT and Full-Body Strength Workout<\/li>\n\n\n\n<li><strong>Week 3<\/strong>: Cardio and Upper Lower Split Training<\/li>\n\n\n\n<li><strong>Week 4<\/strong>: HIIT and Weight Training<\/li>\n<\/ul>\n\n\n\n<p>This training plan will help both males and females to shape their physique. <\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 1 &#8211; Cardio and Compound Lifting<\/h3>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Monday &#8211; Low-Impact Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>1-minute<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>10 minutes<\/td><td>1-minute<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>15-sec x 10 sets<\/td><td>15-second<\/td><\/tr><tr><td>Mountain Climbing<\/td><td>15-sec x 10 sets<\/td><td>15-second<\/td><\/tr><tr><td>Burpees<\/td><td>5 reps x 5 sets<\/td><td>15-second<\/td><\/tr><tr><td>Front Plank<\/td><td>1-minute x 3 sets<\/td><td>15-second<\/td><\/tr><tr><td>Side Plank<\/td><td>30-second x 2<\/td><td>15-second<\/td><\/tr><tr><td>Bicycling<\/td><td>10 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Tuesday &#8211; Compound Lifts<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Squat Jump<\/td><td>15 seconds<\/td><td>30-second<\/td><\/tr><tr><td>Burpees<\/td><td>6 Reps x 2 <\/td><td>1-minute<\/td><\/tr><tr><td>Inchworm<\/td><td>1-minute<\/td><td>30-second<\/td><\/tr><tr><td>Back Squat<\/td><td>4 sets x 10 reps<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4 sets x 10 reps<\/td><td>2-3 minutes <\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>4 sets x 10 reps<\/td><td>2-3 minutes  <\/td><\/tr><tr><td>Overhead Press<\/td><td>4 sets x 10 reps<\/td><td>2-3 minutes  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Wednesday &#8211; LISS Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>1-minute<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>10 minutes<\/td><td>1-minute<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=hFErXB4jLPY\" target=\"_blank\" rel=\"noreferrer noopener\">Lunge Front Kick<\/a><\/td><td>10 reps per leg x 3 sets<\/td><td>30-second<\/td><\/tr><tr><td>Pop Squats<\/td><td>10 reps x 5 sets<\/td><td>45-second<\/td><\/tr><tr><td>Shoulder Taps<\/td><td>10 reps per leg x 5 sets<\/td><td>15-second<\/td><\/tr><tr><td>Front Plank<\/td><td>1-minute x 3 sets<\/td><td>15-second<\/td><\/tr><tr><td>Side Plank<\/td><td>30-second x 2<\/td><td>15-second<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>10 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Thursday &#8211; Compound Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Banded Pull-ups<\/td><td>10 reps x 2<\/td><td>30-second<\/td><\/tr><tr><td>Banded Deadlift<\/td><td>10 reps x 2<\/td><td>1-minute<\/td><\/tr><tr><td>Inverted Row<\/td><td>10 reps x 2<\/td><td>30-second<\/td><\/tr><tr><td>Sumo Deadlift<\/td><td>4 sets x 10 reps<\/td><td>2-3 minutes<\/td><\/tr><tr><td>1-arm Landmine Press<\/td><td>4 sets x 10 reps<\/td><td>2-3 minutes <\/td><\/tr><tr><td>Landmine T-Bar Row<\/td><td>4 sets x 10 reps<\/td><td>2-3 minutes  <\/td><\/tr><tr><td>Walking Lunges<\/td><td>4 sets x 10 reps<\/td><td>2-3 minutes  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Friday &#8211; Low-Impact Aerobic Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>1-minute<\/td><\/tr><tr><td>Bicycling<\/td><td>10 minutes<\/td><td>1-minute<\/td><\/tr><tr><td>Burpees<\/td><td>5 reps x 5 sets<\/td><td>30-second<\/td><\/tr><tr><td>Crossbody Mt. Climber<\/td><td>15-sec x 10 sets<\/td><td>15-second<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>10 reps x 5 sets<\/td><td>15-second<\/td><\/tr><tr><td>Front Plank<\/td><td>1-minute x 3 sets<\/td><td>15-second<\/td><\/tr><tr><td>Side Plank<\/td><td>30-sec x 2 sets<\/td><td>15-second<\/td><\/tr><tr><td>Shadow Boxing\/Punching Bag<\/td><td>5 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Friday &#8211; Compound Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Leg Swings<\/td><td>10 reps x 2<\/td><td>10-second<\/td><\/tr><tr><td>One-leg Deadlift<\/td><td>10 reps x 2<\/td><td>15-second<\/td><\/tr><tr><td>Shoulder Pass Through<\/td><td>10 reps x 2<\/td><td>15-second<\/td><\/tr><tr><td>Back Squats<\/td><td>4 sets x 10 reps<\/td><td>2-3 minutes<\/td><\/tr><tr><td>Overhead Press<\/td><td>4 sets x 10 reps<\/td><td>2-3 minutes <\/td><\/tr><tr><td>Close-Grip Pull-down<\/td><td>4 sets x 10 reps<\/td><td>2-3 minutes  <\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4 sets x 10 reps<\/td><td>2-3 minutes  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 2 &#8211; HIIT and Full-Body Strength Workout<\/h3>\n\n\n\n<p>Alongside resistance exercises, you&#8217;ll challenge your endurance level and improve cardiovascular fitness through <a href=\"https:\/\/thefitnessphantom.com\/hiit-and-strength-training-schedule-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14694\" rel=\"noreferrer noopener\"><strong>High-Intensity Interval Training<\/strong><\/a> (HIIT).<\/p>\n\n\n\n<p>HIIT involves performing exercises at more than 75 percent of your maximum heart rate for 10 to 30 seconds, followed by a little rest time (interval).<\/p>\n\n\n\n<p>You can calculate your maximum heart rate by subtracting your age from 220. <\/p>\n\n\n\n<p>Research has shown HIIT helps stimulate fat loss, improve aerobic and anaerobic fitness, and can help shape your body.<sup class=\"modern-footnotes-footnote \" data-mfn=\"3\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4745\"><a href=\"javascript:void(0)\"  title=\" Effectiveness and Safety of High-Intensity Interval Training in Patients With Type 2 Diabetes &#8211; American Diabetes Association\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4745-3\">3<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4745-3\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"3\"> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4334091\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4334091\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Effectiveness and Safety of High-Intensity Interval Training in Patients With Type 2 Diabetes<\/strong> <\/a>&#8211; American Diabetes Association<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"4\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4745\"><a href=\"javascript:void(0)\"  title=\"Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective &#8211; International Journal of Environmental Research and Public Health\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4745-4\">4<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4745-4\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"4\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health<\/strong><\/a>: A Review with Historical Perspective &#8211; International Journal of Environmental Research and Public Health<\/span>, <sup class=\"modern-footnotes-footnote \" data-mfn=\"5\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_4745\"><a href=\"javascript:void(0)\"  title=\"20 Pros and Cons of High-Intensity Interval Training (HIIT) &#8211; The Fitness Phantom\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_4745-5\">5<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_4745-5\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"5\"><a href=\"https:\/\/thefitnessphantom.com\/pros-and-cons-of-hiit-workout\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/pros-and-cons-of-hiit-workout\" rel=\"noreferrer noopener\"><strong>20 Pros and Cons of High-Intensity Interval Training (HIIT)<\/strong><\/a> &#8211; The Fitness Phantom<\/span><\/p>\n\n\n\n<p><strong>Here&#8217;s your second week of the 4-week weight loss gym routine schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday: Strength Workout<\/li>\n\n\n\n<li>Tuesday: Bodyweight HIIT<\/li>\n\n\n\n<li>Wednesday: Resistance Circuit Training<\/li>\n\n\n\n<li>Thursday: OFF<\/li>\n\n\n\n<li>Friday: Isolation Strength Exercises<\/li>\n\n\n\n<li>Saturday: Bodyweight HIIT<\/li>\n\n\n\n<li>Sunday: OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Monday &#8211; Strength Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>High Knees<\/td><td>15 seconds<\/td><td>No rest<\/td><\/tr><tr><td>Jump Squat<\/td><td>10 reps<\/td><td>No rest<\/td><\/tr><tr><td>Burpees<\/td><td>10 reps<\/td><td>1-minute<\/td><\/tr><tr><td>Back Squat<\/td><td>4 sets x 10 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>4 sets x 10 reps<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-weight-loss#1_Barbell_Jammer\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Barbell Jammer<\/strong><\/a><\/td><td>4 sets x 10 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Machine Row<\/td><td>4 sets x 10 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Treadmill Jog<\/td><td>5-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Tuesday &#8211; Bodyweight HIIT<\/strong><\/h4>\n\n\n\n<p>Perform the following exercises as quickly as possible, and take a short break of less than 30 seconds between them. Once you complete one round, rest for 2-3 minutes, then repeat. <\/p>\n\n\n\n<p><strong>Perform as many rounds as possible in 30 minutes.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><\/tr><\/thead><tbody><tr><td>Jumping Jacks<\/td><td>15-second<\/td><\/tr><tr><td>Squat Jumps<\/td><td>10 reps<\/td><\/tr><tr><td>Mountain Climbing<\/td><td>20-second<\/td><\/tr><tr><td>High Knees<\/td><td>20-second<\/td><\/tr><tr><td>Shoulder Taps<\/td><td>10 taps\/side<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>15-second<\/td><\/tr><tr><td>Burpees<\/td><td>10 reps<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=hFErXB4jLPY\" target=\"_blank\" rel=\"noreferrer noopener\">Lunge Front Kick<\/a><\/td><td>10 reps per side<\/td><\/tr><tr><td>Cross Body Mountain Climber<\/td><td>20-second<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Wednesday &#8211; Free Weight HIIT<\/strong><\/h4>\n\n\n\n<p>Perform as many rounds as possible in 30 minutes.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/reps<\/th><th>Interval<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-squat-swing\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Squat Swing<\/a><\/td><td>10 reps<\/td><td>45-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/weighted-hiit-workout-with-dumbbells#7_Dumbbell_Push_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Thruster<\/a><\/td><td>10 reps<\/td><td>45-sec<\/td><\/tr><tr><td>Single-arm KB Swings<\/td><td>10\/side<\/td><td>30-sec<\/td><\/tr><tr><td>Dumbbell Pop Squat<\/td><td>10 reps <\/td><td>60-sec<\/td><\/tr><tr><td>Plank Dumbbell Drag<\/td><td>5\/side<\/td><td>45-sec<\/td><\/tr><tr><td>Kettlebell Chop and Lift<\/td><td>5\/side<\/td><td>45-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Friday &#8211; Isolation Strength Exercises<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>5-min<\/td><td>2-minute<\/td><\/tr><tr><td>Lat Pull-down<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Bent-Over DB Lateral Raises<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/tricep-lateral-head-dumbbell-exercises#5_Lying_Single-arm_Tricep_Extension\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/tricep-lateral-head-dumbbell-exercises#5_Lying_Single-arm_Tricep_Extension\" rel=\"noreferrer noopener\"><strong>Overhead Triceps Extension<\/strong><\/a><\/td><td>3 sets x 15 reps<\/td><td>90-second<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bicep-long-head-dumbbell-exercises#3_Incline_Dumbbell_Curl\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/bicep-long-head-dumbbell-exercises#3_Incline_Dumbbell_Curl\" rel=\"noreferrer noopener\"><strong>Incline Dumbbell Curl<\/strong><\/a><\/td><td>3 sets x 15 reps<\/td><td>90-second<\/td><\/tr><tr><td>Bicycling<\/td><td>5-min<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Saturday &#8211; Bodyweight HIIT<\/strong><\/h4>\n\n\n\n<p>Perform each round twice and take a little break between them.<\/p>\n\n\n\n<p>Keep the rest time shorter between exercises.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>15-sec Jumping Jacks<\/td><td>5 Burpees<\/td><td>5 Squat Jumps<\/td><\/tr><tr><td>15-sec Mountain Climbers<\/td><td>15-sec Flutter Kicks<\/td><td>15-sec Cross Mt. Climber<\/td><\/tr><tr><td>15-sec High Knees<\/td><td>20 Alternate Heel Taps (10\/side)<\/td><td>10 Crunches<\/td><\/tr><tr><td>20 Reverse Crunches<\/td><td>30-sec Bicycle Crunches<\/td><td>20 Shoulder Taps (10\/side)<\/td><\/tr><tr><td>20 Plank Knee Taps (10\/side)<\/td><td>10 Lunge Front Kick (5\/side)<\/td><td>10 Leg Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 3 &#8211; Cardio and Upper Lower Split Training<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday: Low Impact Cardio<\/li>\n\n\n\n<li>Tuesday: Upper Body Workout<\/li>\n\n\n\n<li>Wednesday: Moderate Intensity Cardio<\/li>\n\n\n\n<li>Thursday: Lower Body Training<\/li>\n\n\n\n<li>Friday: HIIT Cardio<\/li>\n\n\n\n<li>Saturday: Upper Body Workout<\/li>\n\n\n\n<li>Sunday: OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Monday \u2013 Low-Impact Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>1-minute<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>10 minutes<\/td><td>1-minute<\/td><\/tr><tr><td>Jumping Jacks<\/td><td>15-sec x 10 sets<\/td><td>15-second<\/td><\/tr><tr><td>Mountain Climbing<\/td><td>15-sec x 10 sets<\/td><td>15-second<\/td><\/tr><tr><td>Burpees<\/td><td>5 reps x 5 sets<\/td><td>15-second<\/td><\/tr><tr><td>Front Plank<\/td><td>1-minute x 3 sets<\/td><td>15-second<\/td><\/tr><tr><td>Side Plank<\/td><td>30-second x 2<\/td><td>15-second<\/td><\/tr><tr><td>Bicycling<\/td><td>10 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Tuesday \u2013 Upper Body Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Banded Pull-apart<\/td><td>10 reps x 2 sets<\/td><td>30-second<\/td><\/tr><tr><td>Shoulder Pass Through<\/td><td>10 reps x 2 sets<\/td><td>30-second<\/td><\/tr><tr><td>Overhead Press<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Triceps Press-down<\/td><td>3 sets x 15 reps<\/td><td>1-minute<\/td><\/tr><tr><td>Barbell Curl<\/td><td>3 sets x 15 reps<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Wednesday \u2013 Moderate Intensity Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Jumping Jacks<\/td><td>30-sec x 5 sets<\/td><td>20-second<\/td><\/tr><tr><td>Mountain Climber<\/td><td>30-sec x 5 sets<\/td><td>20-second<\/td><\/tr><tr><td>Bear Crawl<\/td><td>30-sec x 5 sets<\/td><td>20-second<\/td><\/tr><tr><td>Burpees<\/td><td>6 reps x 5 sets<\/td><td>30-second<\/td><\/tr><tr><td>Treadmill<\/td><td>10-minute<\/td><td>2-minute<\/td><\/tr><tr><td>Bicycling<\/td><td>10-minute<\/td><td>2-minute<\/td><\/tr><tr><td>Elliptical<\/td><td>10-minute<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs#10-min_Triset_Home_Workout_Routine_For_Abs\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/triset-for-abs#10-min_Triset_Home_Workout_Routine_For_Abs\" rel=\"noreferrer noopener\"><strong>Triset Abs Workout<\/strong><\/a><\/td><td>10-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Thursday &#8211; Lower Body Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Leg Swings<\/td><td>15-sec per leg x 4 sets<\/td><td>No rest<\/td><\/tr><tr><td>High Knees<\/td><td>15-sec x 4 sets<\/td><td>1-min<\/td><\/tr><tr><td>Leg Extension<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Leg Press<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Front Lunges<\/td><td>3 sets x 10 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Leg Curl<\/td><td>3 sets x 15 reps<\/td><td>1-minute<\/td><\/tr><tr><td>Calf Raises<\/td><td>3 sets x 15 reps<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Friday \u2013 HIIT Cardio<\/strong><\/h4>\n\n\n\n<p>Perform each round twice and take a little break between them.<\/p>\n\n\n\n<p>Keep the rest time shorter between exercises.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>15-sec Jumping Jacks<\/td><td>5 Burpees<\/td><td>5 Squat Jumps<\/td><\/tr><tr><td>15-sec Mountain Climbers<\/td><td>15-sec Flutter Kicks<\/td><td>15-sec Cross Mt. Climber<\/td><\/tr><tr><td>15-sec High Knees<\/td><td>20 Alternate Heel Taps (10\/side)<\/td><td>10 Crunches<\/td><\/tr><tr><td>20 Reverse Crunches<\/td><td>30-sec Bicycle Crunches<\/td><td>20 Shoulder Taps (10\/side)<\/td><\/tr><tr><td>20 Plank Knee Taps (10\/side)<\/td><td>10 Lunge Front Kick (5\/side)<\/td><td>10 Leg Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Saturday \u2013 Upper Body Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Front Lat Pulldown<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>DB Lateral Raises<\/td><td>3 sets x 12 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Bent-over Reverse Fly<\/td><td>3 sets x 12 reps<\/td><td>1-minute<\/td><\/tr><tr><td>Overhead Triceps Extension<\/td><td>3 sets x 12 reps<\/td><td>1-minute<\/td><\/tr><tr><td>Barbell Curl<\/td><td>3 sets x 10 reps<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 4 &#8211; Cardio and Split Training<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Monday: Low Impact Cardio<\/li>\n\n\n\n<li>Tuesday: Upper Body Workout<\/li>\n\n\n\n<li>Wednesday: Moderate Intensity Cardio<\/li>\n\n\n\n<li>Thursday: Lower Body Training<\/li>\n\n\n\n<li>Friday: HIIT Cardio<\/li>\n\n\n\n<li>Saturday: Upper Body Workout<\/li>\n\n\n\n<li>Sunday: OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Monday \u2013 Low-Impact Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Treadmill<\/td><td>15 minutes<\/td><td>1-minute<\/td><\/tr><tr><td>Elliptical Trainer<\/td><td>10 minutes<\/td><td>1-minute<\/td><\/tr><tr><td>Pop Squats<\/td><td>15-sec x 10 sets<\/td><td>15-second<\/td><\/tr><tr><td>Crossbody Mt. Climbing<\/td><td>15-sec x 10 sets<\/td><td>15-second<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>15-sec x 10 sets<\/td><td>15-second<\/td><\/tr><tr><td>Front Plank<\/td><td>1-minute x 3 sets<\/td><td>15-second<\/td><\/tr><tr><td>Bicycling<\/td><td>10 minutes<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Tuesday \u2013 Upper Body Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Jumping Jacks<\/td><td>2 sets x 15-sec<\/td><td>No rest<\/td><\/tr><tr><td>Burpees<\/td><td>2 sets x 5 reps<\/td><td>No rest<\/td><\/tr><tr><td>Mountain Climber<\/td><td>2 sets x 30-sec<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise#3_Seated_IYT_Raises\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise#3_Seated_IYT_Raises\" rel=\"noreferrer noopener\"><strong>Seated IYT DB Raises<\/strong><\/a><\/td><td>3 sets x 8 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Close Grip Pull-down<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Machine Row<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Wednesday \u2013 Moderate Intensity Cardio<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Mountain Climber<\/td><td>15-sec x 10 sets<\/td><td>15-second<\/td><\/tr><tr><td>Burpees<\/td><td>6 reps x 6 sets<\/td><td>30-second<\/td><\/tr><tr><td>Treadmill<\/td><td>10-minute<\/td><td>2-minute<\/td><\/tr><tr><td>Bicycling<\/td><td>10-minute<\/td><td>2-minute<\/td><\/tr><tr><td>Elliptical<\/td><td>10-minute<\/td><td>2-minute<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs#20-minutes_Triset_Abs_Workout_at_the_Gym\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/triset-for-abs#10-min_Triset_Home_Workout_Routine_For_Abs\" rel=\"noreferrer noopener\"><strong>Triset Core Workout<\/strong><\/a><\/td><td>20-minute<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Thursday \u2013 Lower Body Training<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Activity<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Leg Swings<\/td><td>10 reps per leg x 3<\/td><td>15-second<\/td><\/tr><tr><td>Lateral Lunges<\/td><td>5 reps each leg x 3<\/td><td>15-second<\/td><\/tr><tr><td>Leg Extension<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Back Squats<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Step-up<\/td><td>3 sets x 10 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Leg Curl<\/td><td>3 sets x 15 reps<\/td><td>1-minute<\/td><\/tr><tr><td>Hip Thrust<\/td><td>3 sets x 12 reps<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Friday \u2013 HIIT Cardio<\/strong><\/h4>\n\n\n\n<p>Perform each round twice and take a little break between them.<\/p>\n\n\n\n<p>Keep the rest time shorter between exercises.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>15-sec Jumping Jacks<\/td><td>5 Burpees<\/td><td>5 Squat Jumps<\/td><\/tr><tr><td>15-sec Mountain Climbers<\/td><td>15-sec Flutter Kicks<\/td><td>15-sec Cross Mt. Climber<\/td><\/tr><tr><td>15-sec High Knees<\/td><td>20 Alternate Heel Taps (10\/side)<\/td><td>10 Crunches<\/td><\/tr><tr><td>20 Reverse Crunches<\/td><td>30-sec Bicycle Crunches<\/td><td>20 Shoulder Taps (10\/side)<\/td><\/tr><tr><td>20 Plank Knee Taps (10\/side)<\/td><td>10 Lunge Front Kick (5\/side)<\/td><td>10 Leg Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading has-background\" style=\"background-color:#fcde57\"><strong>Saturday \u2013 Upper Body Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Bent-Over Dumbbell Row<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>T-Bar Row<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>3 sets x 15 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3 sets x 12 reps<\/td><td>2-minute<\/td><\/tr><tr><td>Barbell\/DB Shrug<\/td><td>3 sets x 12 reps<\/td><td>1-minute<\/td><\/tr><tr><td>Triceps Press Down<\/td><td>3 sets x 12 reps<\/td><td>1-minute<\/td><\/tr><tr><td>Biceps Hammer Curl<\/td><td>3 sets x 10 reps<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 WEEK WEIGHT LOSS WORKOUT PLAN AT HOME<\/strong><\/h2>\n\n\n\n<p>You can also do various exercises at home to accelerate weight loss without using any major equipment.<\/p>\n\n\n\n<p>I&#8217;ve compiled a <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">list of seventy cardio exercises<\/a> you can do with minimal equipment and included them in this program.<\/p>\n\n\n\n<p>These cardio exercises will help you burn maximum calories, boost your metabolism, enhance endurance, and help you achieve your best physique.<\/p>\n\n\n\n<p>Whether you&#8217;re a male or female, follow this workout routine to shed some body fat percentage at home.<\/p>\n\n\n\n<p><strong>Overview of a 4-week weight loss workout plan at home:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Week 1<\/strong> &#8211; Moderate Intensity Aerobic Training<\/li>\n\n\n\n<li><strong>Week 2<\/strong> -High-intensity Interval Training<\/li>\n\n\n\n<li><strong>Week 3<\/strong> &#8211; Tabata Workout<\/li>\n\n\n\n<li><strong>Week 4<\/strong> &#8211; Circuit Workout<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#010101\">Week 1 &#8211; Moderate Intensity Aerobic Training<\/h3>\n\n\n\n<p>In this first week, you&#8217;ll do exercises at a moderate intensity, typically at 50-75 percent of your maximum heart rate (MHR).<\/p>\n\n\n\n<p>Doing exercises at a moderate speed will boost your endurance and help you perform high-intensity training in the next week.<\/p>\n\n\n\n<p>Perform as many rounds as possible in thirty minutes and increase the duration in the coming days.<\/p>\n\n\n\n<p>Frequency: 5 days a week.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Time\/Reps<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Jumping Jacks<\/td><td>20 seconds<\/td><td>40 seconds<\/td><\/tr><tr><td>High Knees<\/td><td>20 seconds <\/td><td>40 seconds <\/td><\/tr><tr><td>Stationary Running<\/td><td>20 seconds  <\/td><td>40 seconds  <\/td><\/tr><tr><td>Mountain Climbing<\/td><td>15 seconds<\/td><td>30 seconds<\/td><\/tr><tr><td>Bear Crawl<\/td><td>30 seconds <\/td><td>60 seconds <\/td><\/tr><tr><td>Inchworm<\/td><td>15 seconds  <\/td><td>30 seconds<\/td><\/tr><tr><td>Flutter Kicks<\/td><td>15 seconds<\/td><td>30 seconds<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>10 reps<\/td><td>60 seconds<\/td><\/tr><tr><td>Leg Raises<\/td><td>10 reps<\/td><td>60 seconds<\/td><\/tr><tr><td>Plank<\/td><td>30 seconds<\/td><td>60 seconds<\/td><\/tr><tr><td>Side Plank<\/td><td>15 seconds<\/td><td>30 seconds<\/td><\/tr><tr><td>Alternate Heel Taps<\/td><td>10 reps<\/td><td>60 seconds<\/td><\/tr><tr><td>Burpees<\/td><td>AMRAP<\/td><td>1-2 minute<\/td><\/tr><tr><td>Squat<\/td><td>AMRAP<\/td><td>1-2 minute<\/td><\/tr><tr><td>Pushups<\/td><td>AMRAP<\/td><td>1-2 minute<\/td><\/tr><tr><td>Bench Dips<\/td><td>AMRAP<\/td><td>1-2 minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#040404\">Week 2 &#8211;  <span style=\"font-size: inherit;\">High-intensity Interval Training<\/span> <\/h3>\n\n\n\n<p>After completing the first week of training, you&#8217;ll need to increase the intensity of the workout. And that&#8217;s why I&#8217;ve included high-intensity interval training (HIIT) in the second week of a 4-week weight loss home workout.<\/p>\n\n\n\n<p>Here&#8217;s an example of a 30-minute HIIT workout to lose weight at home.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/4-week-HIIT-Workout-Plan-for-Weight-Loss-PDF-1024x576.jpg\" alt=\"4-week HIIT Workout Plan for Weight Loss PDF\" class=\"wp-image-4758\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/4-week-HIIT-Workout-Plan-for-Weight-Loss-PDF-1024x576.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/4-week-HIIT-Workout-Plan-for-Weight-Loss-PDF-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/4-week-HIIT-Workout-Plan-for-Weight-Loss-PDF-768x432.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/4-week-HIIT-Workout-Plan-for-Weight-Loss-PDF.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>Perform each exercise for 20 to 30 seconds and take as little rest as possible between sets.<\/p>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-black-background-color has-text-color has-background\">Week 3 &#8211; Tabata Workout<\/h3>\n\n\n\n<p>Tabata is more intense and has a shorter recovery period than HIIT.<\/p>\n\n\n\n<p>Each Tabata round lasts 4 minutes and comprises eight intervals of 20 seconds of highly intense activity followed by 10 seconds of rest. <\/p>\n\n\n\n<p>This means that you&#8217;ll need to do 8-10 rounds to burn the maximum number of calories. <\/p>\n\n\n\n<p>You can take a 2-minute rest between each round.<\/p>\n\n\n\n<p>Here&#8217;s how you can do a <a href=\"https:\/\/thefitnessphantom.com\/free-30-day-tabata-challenge-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"12525\" rel=\"noreferrer noopener\">Tabata workout<\/a> in the third week of a 4-week weight loss workout plan.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/TABATA-at-home-1024x576.jpg\" alt=\"4 week workout weight loss plan\" class=\"wp-image-4760\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/TABATA-at-home-1024x576.jpg 1024w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/TABATA-at-home-300x169.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/TABATA-at-home-768x432.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/TABATA-at-home.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Tabata Weight Loss Plan<\/figcaption><\/figure>\n<\/div>\n\n\n<p><strong>4 minutes for each exercise<\/strong><\/p>\n\n\n\n<p><strong>Monday<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Lateral Slide<\/li>\n\n\n\n<li>Burpees<\/li>\n\n\n\n<li>Kneeling Push-up<\/li>\n\n\n\n<li>Reverse Lunges<\/li>\n\n\n\n<li>Squat<\/li>\n\n\n\n<li>Reverse Crunch<\/li>\n\n\n\n<li>Leg Raises<\/li>\n\n\n\n<li>Lateral Squat<\/li>\n<\/ol>\n\n\n\n<p><strong>Tuesday<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>High Knees<\/li>\n\n\n\n<li>Mountain Climbers<\/li>\n\n\n\n<li>Flutters kick<\/li>\n\n\n\n<li>Jumping Rope<\/li>\n\n\n\n<li>Plank<\/li>\n\n\n\n<li>Crunches<\/li>\n\n\n\n<li>Plank to push-up<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n<\/ol>\n\n\n\n<p><strong>Wednesday<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Jump squats<\/li>\n\n\n\n<li>Squat Thrusts<\/li>\n\n\n\n<li>Walking Lunges<\/li>\n\n\n\n<li>High knees<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>Burpee<\/li>\n\n\n\n<li>Plank<\/li>\n<\/ol>\n\n\n\n<p><strong>Friday<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Skipping Rope<\/li>\n\n\n\n<li>Plank to push-up<\/li>\n\n\n\n<li>Burpee<\/li>\n\n\n\n<li>Side Lunges<\/li>\n\n\n\n<li>Stationary Run<\/li>\n\n\n\n<li>Reverse Crunch<\/li>\n\n\n\n<li>Scissors Kicks<\/li>\n\n\n\n<li>Lateral Slide<\/li>\n<\/ol>\n\n\n\n<p><strong>Saturday<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Burpee<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>Side-planks<\/li>\n\n\n\n<li>Reverse crunch<\/li>\n\n\n\n<li>Russian Twist<\/li>\n\n\n\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Leg Raises<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#010101\">Week 4 &#8211; Circuit Workout<\/h3>\n\n\n\n<p>The bodyweight circuit workout is an excellent way to strengthen and tone muscles at home with little or no equipment. <\/p>\n\n\n\n<p>The exercises in the program are performed at moderate to high intensity.<\/p>\n\n\n\n<p>Here&#8217;s a 5-day workout you can do during the fourth week to lose weight at home.<\/p>\n\n\n\n<p>Try to perform for 20 minutes to get the best result.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 Jump Squats<\/li>\n\n\n\n<li>15-second Mountain Climbing<\/li>\n\n\n\n<li>15-Jumping Jacks<\/li>\n\n\n\n<li>15-sec Flutter Kicks<\/li>\n\n\n\n<li>10 Shoulder Taps ( 5 reps on each side)<\/li>\n\n\n\n<li>Per as many rounds as possible in 20 minutes.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4 WEEK WORKOUT PLAN FOR WEIGHT LOSS PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-c20b602b-2654-4277-94e3-5551e50d1dae\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/WEIGHT-LOSS-GYM-WORKOUT-ROUTINE-PDF-FOR-MALE-AND-FEMALE.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">WEIGHT LOSS GYM WORKOUT ROUTINE PDF FOR MALE AND FEMALE<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/WEIGHT-LOSS-GYM-WORKOUT-ROUTINE-PDF-FOR-MALE-AND-FEMALE.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-c20b602b-2654-4277-94e3-5551e50d1dae\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-33385d34-4638-4375-8dde-6bea286014b6\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/4-WEEK-HOME-WORKOUT-PLAN-FOR-WEIGHT-LOSS.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4-WEEK-HOME-WORKOUT-PLAN-FOR-WEIGHT-LOSS-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2021\/08\/4-WEEK-HOME-WORKOUT-PLAN-FOR-WEIGHT-LOSS.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-33385d34-4638-4375-8dde-6bea286014b6\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-21412fee-701e-4d5b-a8c1-ad8252800edc\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/4-Week-Fat-Loss-Workout-Plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">4-Week-Fat-Loss-Workout-Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/03\/4-Week-Fat-Loss-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-21412fee-701e-4d5b-a8c1-ad8252800edc\" download>Download Updated PDF<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>CAN YOU TRANSFORM YOUR BODY IN 4 WEEKS?<\/strong><\/h2>\n\n\n\n<p>No, it is impossible to see decent transformations in 4 weeks only. You&#8217;ll see some positive results if you work out with your full efforts and stay in a calorie deficit each day throughout the 4 weeks. <\/p>\n\n\n\n<p>However, working out consistently and following the <a href=\"https:\/\/thefitnessphantom.com\/12-week-weight-loss-meal-plan-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"16029\" rel=\"noreferrer noopener nofollow\">right diet program<\/a> will help you transform your physique over time.<\/p>\n\n\n\n<p>To speed up weight loss, you can also do <a href=\"https:\/\/thefitnessphantom.com\/intermittent-fasting-results-1-month-my-experience\" target=\"_blank\" data-type=\"post\" data-id=\"837\" rel=\"noreferrer noopener\">intermittent fasting<\/a> and consume weight loss supplements, which can help reduce calorie consumption.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>THE BOTTOM LINE<\/strong><\/h2>\n\n\n\n<p>The calorie deficit is the key to losing weight, regardless of what exercises you do or what diet you follow.<\/p>\n\n\n\n<p>Losing weight only through a calorie-deficit diet is fine. But including cardio and strength training in your daily regime helps accelerate weight loss, build lean mass, improve cardiovascular health, and improve shape.<\/p>\n\n\n\n<p>And if you need an organized workout program that combines strength and aerobic exercises, I highly recommend following the above program.<\/p>\n\n\n\n<p>I&#8217;ve also shared an ultimate 4-week weight loss program for those who train at home with no equipment.<\/p>\n\n\n\n<p>Depending you where you exercise and how quickly you want to lose weight, you can start one of the routines to accelerate your fat loss.<\/p>\n\n\n\n<p>If you need any help with this training program, email me your questions, and I\u2019ll answer them.<\/p>\n\n\n\n<p>Once you complete this program, you can begin this <a href=\"https:\/\/thefitnessphantom.com\/6-month-workout-plan-to-get-ripped-and-build-muscles-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"12308\" rel=\"noreferrer noopener\">6-month workout plan<\/a>.<\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Kim, Ju Young. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance<\/strong><\/a>.\u201d Journal of Obesity &amp; Metabolic Syndrome vol. 30,1 (2021): 20-31. doi:10.7570\/jomes20065<\/div><\/li><li><span>2<\/span><div> Swift, Damon L et al. \u201c<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3925973\/\" target=\"_blank\" rel=\"noreferrer noopener\">The role of exercise and physical activity in weight loss and maintenance<\/a>.\u201d\u00a0<em>Progress in cardiovascular diseases<\/em>\u00a0vol. 56,4 (2014): 441-7. doi:10.1016\/j.pcad.2013.09.012<\/div><\/li><li><span>3<\/span><div> <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4334091\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4334091\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Effectiveness and Safety of High-Intensity Interval Training in Patients With Type 2 Diabetes<\/strong> <\/a>&#8211; American Diabetes Association<\/div><\/li><li><span>4<\/span><div><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8294064\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health<\/strong><\/a>: A Review with Historical Perspective &#8211; International Journal of Environmental Research and Public Health<\/div><\/li><li><span>5<\/span><div><a href=\"https:\/\/thefitnessphantom.com\/pros-and-cons-of-hiit-workout\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/pros-and-cons-of-hiit-workout\" rel=\"noreferrer noopener\"><strong>20 Pros and Cons of High-Intensity Interval Training (HIIT)<\/strong><\/a> &#8211; The Fitness Phantom<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Losing weight and achieving a shredded, toned, and athletic physique is the ultimate goal of many fitness enthusiasts. However, it requires proper diet, training, discipline, and little knowledge of weight loss science. Usually, weight loss happens when you consume fewer calories (of course, by eating low-calorie nutritious foods, such as eggs, chicken, salmon, and beans) &#8230; <a title=\"4 Week Workout Plan for Weight Loss with Free PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-week-workout-plan-for-weight-loss-with-pdf\" aria-label=\"Read more about 4 Week Workout Plan for Weight Loss with Free PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":23110,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,165,476],"tags":[111,381],"class_list":["post-4745","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\/4745","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=4745"}],"version-history":[{"count":38,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4745\/revisions"}],"predecessor-version":[{"id":23355,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/4745\/revisions\/23355"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/23110"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=4745"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=4745"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=4745"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}