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The 4-week workout plan to get lean: Week 2

Turn up the heat on week two of this workout program with a combination of high-intensity interval training and strength-building workouts.

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Jump Rope
Hero Images / Getty
Jump Rope
Hero Images / Getty

While following the four-week workout plan to get lean, you might wonder why the cardio consists of interval sprints instead of just standard 30-minute runs. The answer is simple—high-intensity interval training has been proven to burn calories quickly, and certainly more efficiently than traditional cardio. By combining HIIT with strength training, you’re bound to see positive results.

Also, be sure to follow our corresponding diet plan to see results.

Directions

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

For Tuesday, Friday, and Sunday, 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
15
Rest
30 sec.
Exercise 2 of 1

Half-Kneeling Single-Arm Dumbbell Curl to Press

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

Dumbbell Stepup

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

Jump Rope

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

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
3
Reps
15
Rest
30 sec.
Exercise 6 of 1

Sumo Deadlift

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

Banded Single-Arm Chest Press

Equipment
Resistance Band
Sets
3
Reps
15 per side
Rest
30 sec.
Exercise 8 of 1

Sprint

Equipment
No Equipment
Sets
4
Reps
75 yards
Rest
60 sec.

Get lean in 4 weeks

Tuesday: Intervals

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 1

Sprint

Equipment
No Equipment
Sets
10
Reps
45 sec.
Rest
75sec.

Get lean in 4 weeks

Wednesday: Strength training

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 1

Incline Dumbbell Bench Press

Equipment
Dumbbells
Sets
4
Reps
15
Rest
30 sec.
Exercise 11 of 1

Back Squat

Equipment
Barbell
Sets
4
Reps
15
Rest
30 sec.
Exercise 12 of 1

Seated Cable Row

Equipment
Lat Pulldown Bar
Sets
4
Reps
15 per side
Rest
30 sec.
Exercise 13 of 1

Farmer’s Walk

Equipment
Dumbbells
Sets
4
Reps
50 yds
Rest
60 sec.
Exercise 14 of 1

Romanian Deadlift

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

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
15
Rest
30 sec.
Exercise 16 of 1

Walking Lunge

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

Rowing Machine

Equipment
Sets
3
Reps
250 meters
Rest
60 sec.

Get lean in 4 weeks

Thursday: Intervals

Exercise
Equipment
Sets
Reps
Rest
Exercise 18 of 1

Sprint

Equipment
No Equipment
Sets
10
Reps
45 sec.
Rest
75 sec.

Get lean in 4 weeks

Friday: Strength training

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 1

Trap bar deadlift with walk

Equipment
Trap Bar
Sets
4
Reps
15
Rest
30 sec.
Exercise 20 of 1

Dip

Equipment
Dip Station
Sets
4
Reps
15
Rest
30 sec.
Exercise 21 of 1

Dumbbell Split Squat

Equipment
Dumbbells
Sets
4
Reps
15 per side
Rest
30 sec.
Exercise 22 of 1

Kettlebell Swing

Equipment
Kettlebells
Sets
4
Reps
20
Rest
60 sec.
Exercise 23 of 1

Chinup

Equipment
Pullup Bar
Sets
3
Reps
15
Rest
30 sec.
Exercise 24 of 1

Hamstring Curl

Equipment
Swiss Ball
Sets
3
Reps
15
Rest
30 sec.
Exercise 25 of 1

One-Arm, Elbow-in Dumbbell Overhead Press

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

Sprint

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

Get lean in 4 weeks

Saturday: Intervals

Exercise
Equipment
Sets
Reps
Rest
Exercise 27 of 1

Sprint

Equipment
No Equipment
Sets
10
Reps
45 sec.
Rest
75 sec,
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