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The 4-week workout plan to lose weight: Week 1

Attack your weight-loss goals by diving into this minimal-equipment, fat-burning routine.

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Asian Man Running
Shutterstock
Asian Man Running
Shutterstock

Whether you’ve been wanting to drop those last 10lbs for a few months or have a serious weight-loss journey ahead of you, this month-long program will give your goals the kickstart they need.

Get started by attacking Week 1 of our four-week workout plan to shed weight and burn belly fat. While it won’t be easy, this first week will ease your body into building a leaner, healthier body by utilizing strength training and cardio moves. The best part? Each workout is only between 30-60 minutes, and all require just minimal equipment.

Now go and start crushing your resolutions.

Directions

On each day, do the corresponding workout in order alongside the corresponding warmup.

Keep your weekends free. We should note, however, that any weight loss program should encompass healthy eating, minimal or no alcohol, and an active weekend lifestyle of sports and outdoor activities that will complement your work during the week.

The warmups

Do Warmup A on Day 1 and Day 3. Do Warmup B on Day 2 and Day 4.

Warmup A

  • Cobra Pose (10 reps)
  • Knee Hug (10 each side)
  • Inverted Hamstring (10 reps)
  • Lateral Lunge (10 reps each side)
  • Front-Plank (Hold for 30 sec.)
  • Side-Plank (set of 10 each side, hold for 2 sec. each)

Warmup B

  • Cat/Cow Pose (10 each)
  • Glute Bridge (10 reps)
  • Lateral Lunge (10 reps each side)
  • Backward Lunge (10 reps each side)
  • Knee Hug (10 reps each side)
  • Butt Kicks (10 reps each side)

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Routine

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The 4-week workout plan to lose weight: Week 1

Workout I (Monday): Interval running workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

Run

Equipment
Sets
--
Reps
1-mile warmup (light jog/walking)
Rest
--
Exercise 2 of 3

Run

Equipment
Sets
--
Reps
3 min. at 80% effort
Rest
--
Exercise 3 of 3

Run

Equipment
Sets
--
Reps
3 min. at recovery pace
Rest
--
Exercise 4 of 3

Run

Equipment
Sets
--
Reps
2 min. at 80% effort
Rest
--
Exercise 5 of 3

Run

Equipment
Sets
--
Reps
2 min. at recovery pace
Rest
--
Exercise 6 of 3

Run

Equipment
Sets
--
Reps
3 min. at 80% effort
Rest
--
Exercise 7 of 3

Run

Equipment
Sets
--
Reps
1-mile cool-down (light jog or walking)
Rest
--

The 4-week workout plan to lose weight: Week 1

Workout II (Tuesday): Total-body resistance training

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 3

Dumbbell Bench Press

Equipment
Dumbbells
Sets
2
Reps
10 per side (alternate)
Rest
90 sec.
Exercise 9 of 3

Lat Pulldown

Equipment
Cable Machine
Sets
2
Reps
10
Rest
90 sec.
Exercise 10 of 3

Bulgarian Split Squat

Equipment
Dumbbells
Sets
2
Reps
10 per side
Rest
90 sec.
Exercise 11 of 3

Incline Dumbbell Skull Crusher

Equipment
Bench
Sets
2
Reps
10 per side
Rest
90 sec.
Exercise 12 of 3

Farmer’s Walk

Equipment
Dumbbells
Sets
2
Reps
20 yards
Rest
90 sec.

The 4-week workout plan to lose weight: Week 1

Workout III (Thursday): 30-min. AMRAP

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 3

Run

Equipment
Sets
--
Reps
400m
Rest
--
Exercise 14 of 3

Jump Squat

Equipment
No Equipment
Sets
--
Reps
12
Rest
--
Exercise 15 of 3

Walking Lunge

Equipment
Dumbbells
Sets
--
Reps
12 each side
Rest
--

The 4-week workout plan to lose weight: Week 1

Workout IV (Friday): Do 3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 3

Pullup

Equipment
Pullup Bar
Sets
1
Reps
5 or as many as possible
Rest
90 sec.
Exercise 17 of 3

Pushup

Equipment
Sets
3
Reps
4
Rest
90 sec.
How to
1st set: Diamond pushup; 2nd set: Hands rotated out; 3rd set: Traditional
Exercise 18 of 3

Burpee

Equipment
No Equipment
Sets
1
Reps
10
Rest
90 sec.
Exercise 19 of 3

Mountain Climber

Equipment
Medicine Ball
Sets
1
Reps
10
Rest
90 sec.
Exercise 20 of 3

V-Up

Equipment
Sets
1
Reps
10
Rest
90 sec.
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