Workout Routines

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.

Man doing pullup at a gym
Shutterstock
Shutterstock
Duration 30-45
Exercises 3-7
Equipment Yes

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)

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 2 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
4 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
4 min. at 80% effort reps
-- rest

Exercise 7.

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

The 4-week workout plan to lose weight: Week 2 Workout II (Tuesday): Total-body resistance training (increase weights 10%)

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

Exercise 6.

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

The 4-week workout plan to lose weight: Week 2 Workout III (Thursday): 35-min. AMRAP

Exercise A.

Run How to
Run thumbnail
-- sets
400m reps
0 sec. rest

Exercise B.

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

Exercise C.

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

The 4-week workout plan to lose weight: Week 2 Workout IV (Friday): Do 3 rounds

Exercise 1.

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

Exercise 2.

Pushup How to
Pushup  thumbnail
3 sets
8 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
15 reps
90 sec. rest

Exercise 4.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
1 sets
15 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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