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The 4-week workout plan to lose weight: Week 2

Push your body just a little bit harder during the second week of our month-long, fat-burning program.

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Man doing pullup at a gym
Shutterstock
Man doing pullup at a gym
Shutterstock

You can’t expect to make any progress if you don’t continue to challenge your body in new ways. That’s why Week 2 of our month-long program to lose weight and burn belly fat takes the intensity up a notch—and don’t worry, you can definitely handle it.

On Monday, your running intervals will be just a little bit longer, forcing you to push that extra mile and fire up your metabolism. The rest of the week, you’ll attack total-body resistance training, an intense AMRAP workout, and a calorie-burning bodyweight circuit to cap off your Friday session.

Nobody said getting ripped was easy.

The warmups

Do Warmup A before Day 1 and Day 3. Do Warmup B before 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 2

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
4 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
4 min. at 80% effort
Rest
--
Exercise 7 of 3

Run

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

The 4-week workout plan to lose weight: Week 2

Workout II (Tuesday): Total-body resistance training (increase weights 10%)

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.
Exercise 13 of 3

Pullup

Equipment
Pullup Bar
Sets
2
Reps
5 or as many as possible
Rest
90 sec.

The 4-week workout plan to lose weight: Week 2

Workout III (Thursday): 35-min. AMRAP

Exercise
Equipment
Sets
Reps
Rest
Exercise 14 of 3

Run

Equipment
Sets
--
Reps
400m
Rest
0 sec.
Exercise 15 of 3

Jump Squat

Equipment
No Equipment
Sets
--
Reps
12
Rest
0 sec.
Exercise 16 of 3

Walking Lunge

Equipment
Dumbbells
Sets
--
Reps
12 each side
Rest
90 sec.

The 4-week workout plan to lose weight: Week 2

Workout IV (Friday): Do 3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 3

Pullup

Equipment
Pullup Bar
Sets
--
Reps
5 or as many as possible
Rest
90 sec.
Exercise 18 of 3

Pushup

Equipment
Sets
3
Reps
8
Rest
90 sec.
How to
1st set: Diamond pushup; 2nd set: Hands rotated out; 3rd set: Traditional
Exercise 19 of 3

Burpee

Equipment
No Equipment
Sets
1
Reps
15
Rest
90 sec.
Exercise 20 of 3

Mountain Climber

Equipment
Medicine Ball
Sets
1
Reps
15
Rest
90 sec.
Exercise 21 of 3

V-Up

Equipment
Sets
1
Reps
10
Rest
90 sec.
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