Jump to the routine

The 4-week workout plan to get lean: Week 1

Combine strength training and cardio in this calorie-burning, fat-reducing workout plan.

Jump to the Routine
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Man sprinting
Patrik Giardino / Getty
Man sprinting
Patrik Giardino / Getty

If you’re serious about losing weight in a month, you’re going to have to hit the ground running. The first week of our four-week get-lean workout plan combines strength training with cardio to make sure you cover all your bases when trying to lose fat.

By lifting, you’ll build larger muscles, which translates to a higher metabolism. And by doing plenty of calorie-burning carb work, you’ll improve your overall baseline fitness and get in shape for spring.

Of course, remember that a proper diet is essential to losing weight as well. You can’t outwork a bad diet.

Directions

For Monday, Wednesday, and Saturday, complete the exercises in order.

For Tuesday and Friday, do a five-minute warmup before the interval workout. After the workout, do a five-minute cooldown.

Routine

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Get lean in 4 weeks

Monday: Strength training

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 1

Goblet Squat

Equipment
Kettlebells
Sets
3
Reps
12
Rest
30 sec.
Exercise 2 of 1

Pallof Press

Equipment
Elastic Band
Sets
3
Reps
12
Rest
30 sec.
Exercise 3 of 1

Dumbbell Stepup

Equipment
Dumbbells
Sets
3
Reps
12 per side
Rest
30 sec.
Exercise 4 of 1

Jump Rope

Equipment
Jump Rope
Sets
3
Reps
60 sec.
Rest
60 sec.
Exercise 5 of 1

Push Press

Equipment
Barbell
Sets
3
Reps
12
Rest
30 sec.
Exercise 6 of 1

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
12
Rest
30 sec.
Exercise 7 of 1

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
12 per side
Rest
30 sec.
Exercise 8 of 1

Sprint

Equipment
No Equipment
Sets
3
Reps
3
Rest
100 yards

Get lean in 4 weeks

Tuesday: Intervals

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 1

Sprint

Equipment
No Equipment
Sets
10
Reps
30 sec.
Rest
90 sec.

Get lean in 4 weeks

Wednesday: Strength training

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 1

Incline Dumbbell Bench Press

Equipment
Dumbbells
Sets
3
Reps
12
Rest
30 sec.
Exercise 11 of 1

Back Squat

Equipment
Barbell
Sets
3
Reps
12
Rest
30 sec.
Exercise 12 of 1

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
12 per side
Rest
30 sec.
Exercise 13 of 1

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
40 yds
Rest
60 sec.
Exercise 14 of 1

Sumo Deadlift

Equipment
Barbell
Sets
3
Reps
12
Rest
30 sec.
Exercise 15 of 1

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
12
Rest
30 sec.
Exercise 16 of 1

Walking Lunge

Equipment
Dumbbells
Sets
2
Reps
12 per side
Rest
30 sec.
Exercise 17 of 1

Sprint

Equipment
No Equipment
Sets
3
Reps
100 yards
Rest
60 sec.

Get lean in 4 weeks

Friday: Intervals

Exercise
Equipment
Sets
Reps
Rest
Exercise 18 of 1

Sprint

Equipment
No Equipment
Sets
10
Reps
30 sec.
Rest
90 sec.

Get lean in 4 weeks

Saturday: Strength training

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 1

Trap bar deadlift with walk

Equipment
Trap Bar
Sets
3
Reps
12
Rest
30 sec.
Exercise 20 of 1

Dip

Equipment
Dip Station
Sets
3
Reps
12
Rest
30 sec.
Exercise 21 of 1

Dumbbell Split Squat

Equipment
Dumbbells
Sets
3
Reps
12 per side
Rest
30 sec.
Exercise 22 of 1

Kettlebell Swing

Equipment
Kettlebells
Sets
3
Reps
25
Rest
60 sec.
Exercise 23 of 1

Chinup

Equipment
Pullup Bar
Sets
3
Reps
12
Rest
30 sec.
Exercise 24 of 1

Hamstring Curl

Equipment
Swiss Ball
Sets
3
Reps
12
Rest
30 sec.
Exercise 25 of 1

One-Arm, Elbow-in Dumbbell Overhead Press

Equipment
Dumbbells
Sets
3
Reps
12 per side
Rest
30 sec.
Exercise 26 of 1

Sprint

Equipment
No Equipment
Sets
3
Reps
60 sec.
Rest
60 sec.
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