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The 4-week Training Plan to Lose Fat and Get Toned

Try this training plan designed to help you start losing weight and building muscle in just a month.

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  • 4 weeks

  • 5

  • Yes

Woman Lifting Weights With Dumbbells
Mike Harrington / Getty
Woman Lifting Weights With Dumbbells
Mike Harrington / Getty

Trying to tighten and firm up all over?  With the help of trainer and nutritionist Kim Oddo—who has worked with some of the world’s top figure and bikini competitors—we’ll show you how to get your buff bod back in only four weeks with this comprehensive crash-course training program.

Coupled with a strategis nutrition plan, it’ll have your body sweating and (at times) your stomach grumbling, but in 28 days, you’ll surprise yourself when you see how far your figure has come.

The 4-week program is divided into a pair of 2-week chunks. Here are the weekly splits:

Weeks 1-2

DAY 1: Upper-body Circuit, Abs

DAY 2: Lower-body Circuit

DAY 3: Cardio, Abs

DAY 4: Upper-body Circuit, Abs

DAY 5: Lower-body Circuit

DAY 6: Cardio, Abs

DAY 7: Rest

Important Points

  • Use light weight and higher reps at the beginning of the workout to help enhance blood flow to muscles and burn more calories as you train. 
  • With each circuit, you’ll go heavier and use lower reps to stimulate your fast-twitch muscle fibers and keep your body in fat-burning mode after the workout is over. 
    • The reps for each movement are specified separated by commas in the workouts below.
  • Focus on compound movements to maximize the amount of work done in this short, full-body routine.
  • To keep your heart rate up, you’ll perform five minutes of cardio between each circuit at 70–75% maximum heart rate (MHR).
  • Use an average tempo like 2-1-2 (two seconds to lower the weight, one second pause, and two seconds to lift it) to ensure you perform each exercise properly.
  • Perform 45–60 minutes of cardio on your cardio days, working at 75% of your MHR.

Weeks 3-4

DAY 1: Upper-body Circuit, Abs

DAY 2: Lower-body Plyometrics Circuit

DAY 3: Cardio, Abs

DAY 4: Upper-body Plyometrics Circuit, Abs

DAY 5: Lower-body Circuit

DAY 6: Cardio, Abs

DAY 7: Rest

Important Points

  • Increase the amount of weight for both your upper- and lower-body circuits, and go heavier and use lower reps with each circuit.
  • After your body has acclimatized to faster-paced workouts, you’ll start plyometrics—exercises that are quick, powerful movements that help the muscles store energy for more explosive training.
  • Plyos give you a total cardio workout, so you won’t have to hit the treadmill afterward unless you feel you need to.
  • To keep your heart rate up and calories burning during the workout, you’ll perform five minutes of cardio between each circuit on the treadmill, StepMill, or elliptical at 70–75% of your MHR.
  • Make sure to warm up for a minimum of five minutes on the treadmill, StepMill, or elliptical before beginning your first circuit.
  • Perform 45–60 minutes of cardio on a treadmill, StepMill, or elliptical on your cardio days at 75% of your MHR.

Routine

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Weeks 1-4

Upper-body Circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Barbell Bent-Over Row

Equipment
Barbell
Sets
--
Reps
12, 10, 8, 8
Rest
--
15 sec.
Exercise 2 of 5

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
--
Reps
12, 10, 8, 8
Rest
--
15 sec.
Exercise 3 of 5

Barbell Bench Press

Equipment
Barbell, Bench
Sets
--
Reps
12, 10, 8, 8
Rest
--
15 sec.
Equipment
Bench, Dumbbells
Sets
--
Reps
12, 10, 8, 8
Rest
--
15 sec.
Exercise 5 of 5

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
--
Reps
12, 10, 8, 8
Rest
--
15 sec.
Exercise 6 of 5

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
--
Reps
12, 10, 8, 8
Rest
--
15 sec.
Exercise 7 of 5

Barbell Curl

Equipment
Sets
--
Reps
12, 10, 8, 8
Rest
--
15 sec.

Lower-body Circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 5

Leg Press

Equipment
Sets
--
Reps
12, 10, 8, 8
Rest
--
15 sec.
Exercise 9 of 5

Lying Leg Curl

Equipment
Sets
--
Reps
12, 10, 8, 8
Rest
--
15 sec.
Exercise 10 of 5

Stiff-legged Deadlift

Equipment
Barbell
Sets
--
Reps
12, 10, 8, 8
Rest
--
15 sec.
Exercise 11 of 5

Standing Calf Raise

Equipment
Box
Sets
--
Reps
12, 10, 8, 8
Rest
--
15 sec.

Weeks 3-4

Upper-body Plyometrics Circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 12 of 5

Medicine Ball Pushup

Equipment
Medicine Ball
Sets
--
Reps
15, 12, 10, 8
Rest
--
Exercise 13 of 5

Overhead Medicine Ball Squat Throw

Equipment
Sets
--
Reps
15, 12, 10, 8
Rest
--
Exercise 14 of 5

Assisted Pullup

Equipment
Sets
--
Reps
12, 10, 8, 8
Rest
--
Exercise 15 of 5

Cable Row Standing

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
--
Reps
12, 10, 8, 8
Rest
--
Exercise 16 of 5

YTW Raise

Equipment
Sets
--
Reps
20, 15, 12, 10
Rest
--

Lower-body Plyometrics Circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 5

Box Jump

Equipment
Box
Sets
--
Reps
20, 20, 15, 15
Rest
--
Exercise 18 of 5

Stepup

Equipment
Box
Sets
--
Reps
20, 20, 15, 15
Rest
--
Exercise 19 of 5

Single-Leg Bench Squat

Equipment
Box
Sets
--
Reps
20, 20, 15, 15
Rest
--
Equipment
Swiss Ball
Sets
--
Reps
20, 20, 15, 15
Rest
--
Exercise 21 of 5

Jump Rope

Equipment
Jump Rope
Sets
--
Reps
30, 30, 25, 25
Rest
--
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