Workout Routines

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

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

Asian Man Running
Shutterstock
Shutterstock
Duration 30
Exercises 3-7
Equipment Yes

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)

Click here to go back to the four-week workout plan to lose weight and burn belly fat.

The 4-week workout plan to lose weight: Week 1 Workout I (Monday): Interval running workout

Exercise 1.

Run How to
Run thumbnail
-- sets
1-mile warmup (light jog/walking) reps
-- rest

Exercise 2.

Run How to
Run thumbnail
-- sets
3 min. at 80% effort reps
-- rest

Exercise 3.

Run How to
Run thumbnail
-- sets
3 min. at recovery pace reps
-- rest

Exercise 4.

Run How to
Run thumbnail
-- sets
2 min. at 80% effort reps
-- rest

Exercise 5.

Run How to
Run thumbnail
-- sets
2 min. at recovery pace reps
-- rest

Exercise 6.

Run How to
Run thumbnail
-- sets
3 min. at 80% effort reps
-- rest

Exercise 7.

Run How to
Run thumbnail
-- sets
1-mile cool-down (light jog or walking) reps
-- rest

The 4-week workout plan to lose weight: Week 1 Workout II (Tuesday): Total-body resistance training

Exercise 1.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
2 sets
10 per side (alternate) reps
90 sec. rest

Exercise 2.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
2 sets
10 reps
90 sec. rest

Exercise 3.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
2 sets
10 per side reps
90 sec. rest

Exercise 4.

Incline Dumbbell Skull Crusher You'll need: Bench How to
Incline Dumbbell Skull Crusher thumbnail
2 sets
10 per side reps
90 sec. rest

Exercise 5.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
2 sets
20 yards reps
90 sec. rest

The 4-week workout plan to lose weight: Week 1 Workout III (Thursday): 30-min. AMRAP

Exercise A.

Run How to
Run thumbnail
-- sets
400m reps
-- rest

Exercise B.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
12 reps
-- rest

Exercise C.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
-- sets
12 each side reps
-- rest

The 4-week workout plan to lose weight: Week 1 Workout IV (Friday): Do 3 rounds

Exercise 1.

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
1 sets
5 or as many as possible reps
90 sec. rest

Exercise 2.

Pushup How to
Pushup  thumbnail
3 sets
4 reps
90 sec. rest
1st set: Diamond pushup; 2nd set: Hands rotated out; 3rd set: Traditional

Exercise 3.

Burpee You'll need: No Equipment How to
Burpee thumbnail
1 sets
10 reps
90 sec. rest

Exercise 4.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
1 sets
10 reps
90 sec. rest

Exercise 5.

V-Up How to
How to do a v-up thumbnail
1 sets
10 reps
90 sec. rest
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