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) than your body needs over a period of time.
Shedding weight only through calorie deficit is fine, but including cardio and resistance exercises in your weight loss program can help you stimulate your fat loss, increase strength, promote your cardiovascular health, and improve your body composition.
In this article, I’ve shared an ultimate 4 week workout plan for weight loss to help you achieve your best physique.
I’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.
Whether you’re male or female, you can follow one of them to increase your fat loss and achieve your best shape.
PROGRAM OVERVIEW
| Plan 1 | 4-week Weight Loss Gym Routine |
| Plan 2 | 4-week Fat Loss Workout Plan at Home |
| Suggested Program Duration | 16-24 weeks |
| Purpose | Weight Loss and Muscle Building |
| Sessions/week | 5-6 |
| Suitable for | Men and Women |
| Workout Level | Beginner to Intermediate |
| Intensity for Low-Impact Cardio | 40-60% of maximum heart rate |
| Heart Rate for Moderate-Intensity Cardio | 60-80% of MHR |
| Heart Rate for HIIT | 80-95% of MHR |
You can calculate your maximum heart rate by subtracting 220 from your age. For example, if you’re 30, your maximum heart rate is 220-30=190.
4 WEEK WORKOUT PLAN FOR WEIGHT LOSS AT THE GYM
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.
Here’s a summary of the 4-week gym workout plan for weight loss:
- Week 1: Low-impact Cardio and Compound Lifting
- Week 2: HIIT and Full-Body Strength Workout
- Week 3: Cardio and Upper Lower Split Training
- Week 4: HIIT and Weight Training
This training plan will help both males and females to shape their physique.
Week 1 – Cardio and Compound Lifting
Monday – Low-Impact Cardio
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill | 15 minutes | 1-minute |
| Elliptical Trainer | 10 minutes | 1-minute |
| Jumping Jacks | 15-sec x 10 sets | 15-second |
| Mountain Climbing | 15-sec x 10 sets | 15-second |
| Burpees | 5 reps x 5 sets | 15-second |
| Front Plank | 1-minute x 3 sets | 15-second |
| Side Plank | 30-second x 2 | 15-second |
| Bicycling | 10 minutes | – |
Tuesday – Compound Lifts
| Exercise | Time/Reps | Rest |
|---|---|---|
| Squat Jump | 15 seconds | 30-second |
| Burpees | 6 Reps x 2 | 1-minute |
| Inchworm | 1-minute | 30-second |
| Back Squat | 4 sets x 10 reps | 2-3 minutes |
| Incline Bench Press | 4 sets x 10 reps | 2-3 minutes |
| Seated Cable Rowing | 4 sets x 10 reps | 2-3 minutes |
| Overhead Press | 4 sets x 10 reps | 2-3 minutes |
Wednesday – LISS Cardio
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill | 15 minutes | 1-minute |
| Elliptical Trainer | 10 minutes | 1-minute |
| Lunge Front Kick | 10 reps per leg x 3 sets | 30-second |
| Pop Squats | 10 reps x 5 sets | 45-second |
| Shoulder Taps | 10 reps per leg x 5 sets | 15-second |
| Front Plank | 1-minute x 3 sets | 15-second |
| Side Plank | 30-second x 2 | 15-second |
| Jumping Jacks | 10 minutes | – |
Thursday – Compound Training
| Exercise | Time/Reps | Rest |
|---|---|---|
| Banded Pull-ups | 10 reps x 2 | 30-second |
| Banded Deadlift | 10 reps x 2 | 1-minute |
| Inverted Row | 10 reps x 2 | 30-second |
| Sumo Deadlift | 4 sets x 10 reps | 2-3 minutes |
| 1-arm Landmine Press | 4 sets x 10 reps | 2-3 minutes |
| Landmine T-Bar Row | 4 sets x 10 reps | 2-3 minutes |
| Walking Lunges | 4 sets x 10 reps | 2-3 minutes |
Friday – Low-Impact Aerobic Workout
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill | 15 minutes | 1-minute |
| Bicycling | 10 minutes | 1-minute |
| Burpees | 5 reps x 5 sets | 30-second |
| Crossbody Mt. Climber | 15-sec x 10 sets | 15-second |
| Reverse Crunches | 10 reps x 5 sets | 15-second |
| Front Plank | 1-minute x 3 sets | 15-second |
| Side Plank | 30-sec x 2 sets | 15-second |
| Shadow Boxing/Punching Bag | 5 minutes | – |
Friday – Compound Workout
| Exercise | Time/Reps | Rest |
|---|---|---|
| Leg Swings | 10 reps x 2 | 10-second |
| One-leg Deadlift | 10 reps x 2 | 15-second |
| Shoulder Pass Through | 10 reps x 2 | 15-second |
| Back Squats | 4 sets x 10 reps | 2-3 minutes |
| Overhead Press | 4 sets x 10 reps | 2-3 minutes |
| Close-Grip Pull-down | 4 sets x 10 reps | 2-3 minutes |
| Incline Bench Press | 4 sets x 10 reps | 2-3 minutes |
Week 2 – HIIT and Full-Body Strength Workout
Alongside resistance exercises, you’ll challenge your endurance level and improve cardiovascular fitness through High-Intensity Interval Training (HIIT).
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).
You can calculate your maximum heart rate by subtracting your age from 220.
Research has shown HIIT helps stimulate fat loss, improve aerobic and anaerobic fitness, and can help shape your body., ,
Here’s your second week of the 4-week weight loss gym routine schedule:
- Monday: Strength Workout
- Tuesday: Bodyweight HIIT
- Wednesday: Resistance Circuit Training
- Thursday: OFF
- Friday: Isolation Strength Exercises
- Saturday: Bodyweight HIIT
- Sunday: OFF
Monday – Strength Workout
| Exercise | Time/Reps | Rest |
|---|---|---|
| High Knees | 15 seconds | No rest |
| Jump Squat | 10 reps | No rest |
| Burpees | 10 reps | 1-minute |
| Back Squat | 4 sets x 10 reps | 2-minute |
| Incline Bench Press | 4 sets x 10 reps | 2-minute |
| Barbell Jammer | 4 sets x 10 reps | 2-minute |
| Machine Row | 4 sets x 10 reps | 2-minute |
| Treadmill Jog | 5-minute | – |
Tuesday – Bodyweight HIIT
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.
Perform as many rounds as possible in 30 minutes.
| Exercise | Time/Reps |
|---|---|
| Jumping Jacks | 15-second |
| Squat Jumps | 10 reps |
| Mountain Climbing | 20-second |
| High Knees | 20-second |
| Shoulder Taps | 10 taps/side |
| Flutter Kicks | 15-second |
| Burpees | 10 reps |
| Lunge Front Kick | 10 reps per side |
| Cross Body Mountain Climber | 20-second |
Wednesday – Free Weight HIIT
Perform as many rounds as possible in 30 minutes.
| Exercise | Time/reps | Interval |
|---|---|---|
| Dumbbell Squat Swing | 10 reps | 45-sec |
| Barbell Thruster | 10 reps | 45-sec |
| Single-arm KB Swings | 10/side | 30-sec |
| Dumbbell Pop Squat | 10 reps | 60-sec |
| Plank Dumbbell Drag | 5/side | 45-sec |
| Kettlebell Chop and Lift | 5/side | 45-sec |
Friday – Isolation Strength Exercises
| Exercise | Activity | Rest |
|---|---|---|
| Treadmill | 5-min | 2-minute |
| Lat Pull-down | 3 sets x 15 reps | 2-minute |
| Seated Cable Row | 3 sets x 15 reps | 2-minute |
| Seated Pec Deck Fly | 3 sets x 15 reps | 2-minute |
| Bent-Over DB Lateral Raises | 3 sets x 15 reps | 2-minute |
| Overhead Triceps Extension | 3 sets x 15 reps | 90-second |
| Incline Dumbbell Curl | 3 sets x 15 reps | 90-second |
| Bicycling | 5-min | – |
Saturday – Bodyweight HIIT
Perform each round twice and take a little break between them.
Keep the rest time shorter between exercises.
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| 15-sec Jumping Jacks | 5 Burpees | 5 Squat Jumps |
| 15-sec Mountain Climbers | 15-sec Flutter Kicks | 15-sec Cross Mt. Climber |
| 15-sec High Knees | 20 Alternate Heel Taps (10/side) | 10 Crunches |
| 20 Reverse Crunches | 30-sec Bicycle Crunches | 20 Shoulder Taps (10/side) |
| 20 Plank Knee Taps (10/side) | 10 Lunge Front Kick (5/side) | 10 Leg Raises |
Week 3 – Cardio and Upper Lower Split Training
- Monday: Low Impact Cardio
- Tuesday: Upper Body Workout
- Wednesday: Moderate Intensity Cardio
- Thursday: Lower Body Training
- Friday: HIIT Cardio
- Saturday: Upper Body Workout
- Sunday: OFF
Monday – Low-Impact Cardio
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill | 15 minutes | 1-minute |
| Elliptical Trainer | 10 minutes | 1-minute |
| Jumping Jacks | 15-sec x 10 sets | 15-second |
| Mountain Climbing | 15-sec x 10 sets | 15-second |
| Burpees | 5 reps x 5 sets | 15-second |
| Front Plank | 1-minute x 3 sets | 15-second |
| Side Plank | 30-second x 2 | 15-second |
| Bicycling | 10 minutes | – |
Tuesday – Upper Body Workout
| Exercise | Time/Reps | Rest |
|---|---|---|
| Banded Pull-apart | 10 reps x 2 sets | 30-second |
| Shoulder Pass Through | 10 reps x 2 sets | 30-second |
| Overhead Press | 3 sets x 15 reps | 2-minute |
| Incline Bench Press | 3 sets x 15 reps | 2-minute |
| Seated Cable Rowing | 3 sets x 15 reps | 2-minute |
| Triceps Press-down | 3 sets x 15 reps | 1-minute |
| Barbell Curl | 3 sets x 15 reps | 1-minute |
Wednesday – Moderate Intensity Cardio
| Exercise | Time/Reps | Rest |
|---|---|---|
| Jumping Jacks | 30-sec x 5 sets | 20-second |
| Mountain Climber | 30-sec x 5 sets | 20-second |
| Bear Crawl | 30-sec x 5 sets | 20-second |
| Burpees | 6 reps x 5 sets | 30-second |
| Treadmill | 10-minute | 2-minute |
| Bicycling | 10-minute | 2-minute |
| Elliptical | 10-minute | 2-minute |
| Triset Abs Workout | 10-minute | – |
Thursday – Lower Body Training
| Exercise | Activity | Rest |
|---|---|---|
| Leg Swings | 15-sec per leg x 4 sets | No rest |
| High Knees | 15-sec x 4 sets | 1-min |
| Leg Extension | 3 sets x 15 reps | 2-minute |
| Leg Press | 3 sets x 15 reps | 2-minute |
| Front Lunges | 3 sets x 10 reps | 2-minute |
| Leg Curl | 3 sets x 15 reps | 1-minute |
| Calf Raises | 3 sets x 15 reps | 1-minute |
Friday – HIIT Cardio
Perform each round twice and take a little break between them.
Keep the rest time shorter between exercises.
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| 15-sec Jumping Jacks | 5 Burpees | 5 Squat Jumps |
| 15-sec Mountain Climbers | 15-sec Flutter Kicks | 15-sec Cross Mt. Climber |
| 15-sec High Knees | 20 Alternate Heel Taps (10/side) | 10 Crunches |
| 20 Reverse Crunches | 30-sec Bicycle Crunches | 20 Shoulder Taps (10/side) |
| 20 Plank Knee Taps (10/side) | 10 Lunge Front Kick (5/side) | 10 Leg Raises |
Saturday – Upper Body Workout
| Exercise | Time/Reps | Rest |
|---|---|---|
| Front Lat Pulldown | 3 sets x 15 reps | 2-minute |
| Seated Cable Rowing | 3 sets x 15 reps | 2-minute |
| Seated Pec Deck Fly | 3 sets x 15 reps | 2-minute |
| DB Lateral Raises | 3 sets x 12 reps | 2-minute |
| Bent-over Reverse Fly | 3 sets x 12 reps | 1-minute |
| Overhead Triceps Extension | 3 sets x 12 reps | 1-minute |
| Barbell Curl | 3 sets x 10 reps | 1-minute |
Week 4 – Cardio and Split Training
- Monday: Low Impact Cardio
- Tuesday: Upper Body Workout
- Wednesday: Moderate Intensity Cardio
- Thursday: Lower Body Training
- Friday: HIIT Cardio
- Saturday: Upper Body Workout
- Sunday: OFF
Monday – Low-Impact Cardio
| Exercise | Time/Reps | Rest |
|---|---|---|
| Treadmill | 15 minutes | 1-minute |
| Elliptical Trainer | 10 minutes | 1-minute |
| Pop Squats | 15-sec x 10 sets | 15-second |
| Crossbody Mt. Climbing | 15-sec x 10 sets | 15-second |
| Flutter Kicks | 15-sec x 10 sets | 15-second |
| Front Plank | 1-minute x 3 sets | 15-second |
| Bicycling | 10 minutes | – |
Tuesday – Upper Body Workout
| Exercise | Time/Reps | Rest |
|---|---|---|
| Jumping Jacks | 2 sets x 15-sec | No rest |
| Burpees | 2 sets x 5 reps | No rest |
| Mountain Climber | 2 sets x 30-sec | 1-min |
| Seated IYT DB Raises | 3 sets x 8 reps | 2-minute |
| Incline Bench Press | 3 sets x 15 reps | 2-minute |
| Seated Pec Deck Fly | 3 sets x 15 reps | 2-minute |
| Close Grip Pull-down | 3 sets x 15 reps | 2-minute |
| Seated Machine Row | 3 sets x 15 reps | 2-minute |
Wednesday – Moderate Intensity Cardio
| Exercise | Time/Reps | Rest |
|---|---|---|
| Mountain Climber | 15-sec x 10 sets | 15-second |
| Burpees | 6 reps x 6 sets | 30-second |
| Treadmill | 10-minute | 2-minute |
| Bicycling | 10-minute | 2-minute |
| Elliptical | 10-minute | 2-minute |
| Triset Core Workout | 20-minute | – |
Thursday – Lower Body Training
| Exercise | Activity | Rest |
|---|---|---|
| Leg Swings | 10 reps per leg x 3 | 15-second |
| Lateral Lunges | 5 reps each leg x 3 | 15-second |
| Leg Extension | 3 sets x 15 reps | 2-minute |
| Back Squats | 3 sets x 15 reps | 2-minute |
| Step-up | 3 sets x 10 reps | 2-minute |
| Leg Curl | 3 sets x 15 reps | 1-minute |
| Hip Thrust | 3 sets x 12 reps | 1-minute |
Friday – HIIT Cardio
Perform each round twice and take a little break between them.
Keep the rest time shorter between exercises.
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| 15-sec Jumping Jacks | 5 Burpees | 5 Squat Jumps |
| 15-sec Mountain Climbers | 15-sec Flutter Kicks | 15-sec Cross Mt. Climber |
| 15-sec High Knees | 20 Alternate Heel Taps (10/side) | 10 Crunches |
| 20 Reverse Crunches | 30-sec Bicycle Crunches | 20 Shoulder Taps (10/side) |
| 20 Plank Knee Taps (10/side) | 10 Lunge Front Kick (5/side) | 10 Leg Raises |
Saturday – Upper Body Workout
| Exercise | Time/Reps | Rest |
|---|---|---|
| Bent-Over Dumbbell Row | 3 sets x 15 reps | 2-minute |
| T-Bar Row | 3 sets x 15 reps | 2-minute |
| Seated Pec Deck Fly | 3 sets x 15 reps | 2-minute |
| Reverse Pec Deck Fly | 3 sets x 12 reps | 2-minute |
| Barbell/DB Shrug | 3 sets x 12 reps | 1-minute |
| Triceps Press Down | 3 sets x 12 reps | 1-minute |
| Biceps Hammer Curl | 3 sets x 10 reps | 1-minute |
4 WEEK WEIGHT LOSS WORKOUT PLAN AT HOME
You can also do various exercises at home to accelerate weight loss without using any major equipment.
I’ve compiled a list of seventy cardio exercises you can do with minimal equipment and included them in this program.
These cardio exercises will help you burn maximum calories, boost your metabolism, enhance endurance, and help you achieve your best physique.
Whether you’re a male or female, follow this workout routine to shed some body fat percentage at home.
Overview of a 4-week weight loss workout plan at home:
- Week 1 – Moderate Intensity Aerobic Training
- Week 2 -High-intensity Interval Training
- Week 3 – Tabata Workout
- Week 4 – Circuit Workout
Week 1 – Moderate Intensity Aerobic Training
In this first week, you’ll do exercises at a moderate intensity, typically at 50-75 percent of your maximum heart rate (MHR).
Doing exercises at a moderate speed will boost your endurance and help you perform high-intensity training in the next week.
Perform as many rounds as possible in thirty minutes and increase the duration in the coming days.
Frequency: 5 days a week.
| Exercise | Time/Reps | Rest |
|---|---|---|
| Jumping Jacks | 20 seconds | 40 seconds |
| High Knees | 20 seconds | 40 seconds |
| Stationary Running | 20 seconds | 40 seconds |
| Mountain Climbing | 15 seconds | 30 seconds |
| Bear Crawl | 30 seconds | 60 seconds |
| Inchworm | 15 seconds | 30 seconds |
| Flutter Kicks | 15 seconds | 30 seconds |
| Reverse Crunches | 10 reps | 60 seconds |
| Leg Raises | 10 reps | 60 seconds |
| Plank | 30 seconds | 60 seconds |
| Side Plank | 15 seconds | 30 seconds |
| Alternate Heel Taps | 10 reps | 60 seconds |
| Burpees | AMRAP | 1-2 minute |
| Squat | AMRAP | 1-2 minute |
| Pushups | AMRAP | 1-2 minute |
| Bench Dips | AMRAP | 1-2 minute |
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 a 4-week weight loss home workout.
Here’s an example of a 30-minute HIIT workout to lose weight at home.
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 and comprises eight intervals of 20 seconds of highly intense activity followed by 10 seconds of rest.
This means that you’ll need to do 8-10 rounds to burn the maximum number of calories.
You can take a 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.
Tabata Weight Loss Plan
4 minutes for each exercise
Monday
- Lateral Slide
- Burpees
- Kneeling Push-up
- Reverse Lunges
- Squat
- Reverse Crunch
- Leg Raises
- Lateral Squat
Tuesday
- High Knees
- Mountain Climbers
- Flutters kick
- Jumping Rope
- Plank
- Crunches
- Plank to push-up
- Flutter Kicks
Wednesday
- Jump squats
- Squat Thrusts
- Walking Lunges
- High knees
- Reverse Crunches
- Bear Crawl
- Burpee
- Plank
Friday
- Skipping Rope
- Plank to push-up
- Burpee
- Side Lunges
- Stationary Run
- Reverse Crunch
- Scissors Kicks
- Lateral Slide
Saturday
- Burpee
- Bear Crawl
- Side-planks
- Reverse crunch
- Russian Twist
- Jumping Jacks
- Squats
- Leg Raises
Week 4 – Circuit Workout
The bodyweight circuit workout is an excellent way to strengthen and tone muscles at home with little or no equipment.
The exercises in the program are performed at moderate to high intensity.
Here’s a 5-day workout you can do during the fourth week to lose weight at home.
Try to perform for 20 minutes to get the best result.
- 5 Jump Squats
- 15-second Mountain Climbing
- 15-Jumping Jacks
- 15-sec Flutter Kicks
- 10 Shoulder Taps ( 5 reps on each side)
- Per as many rounds as possible in 20 minutes.
4 WEEK WORKOUT PLAN FOR WEIGHT LOSS PDF
CAN YOU TRANSFORM YOUR BODY IN 4 WEEKS?
No, it is impossible to see decent transformations in 4 weeks only. You’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.
However, working out consistently and following the right diet program will help you transform your physique over time.
To speed up weight loss, you can also do intermittent fasting and consume weight loss supplements, which can help reduce calorie consumption.
THE BOTTOM LINE
The calorie deficit is the key to losing weight, regardless of what exercises you do or what diet you follow.
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.
And if you need an organized workout program that combines strength and aerobic exercises, I highly recommend following the above program.
I’ve also shared an ultimate 4-week weight loss program for those who train at home with no equipment.
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.
If you need any help with this training program, email me your questions, and I’ll answer them.
Once you complete this program, you can begin this 6-month workout plan.
4 Week Workout Plan for Weight Loss with PDF: Week 1 – Moderate Intensity Aerobic Training, Week 2 – HIIT, Week 3 – Tabata, Week 4 – Circuit Training
