Workout Routines

The 4-week workout plan to lose weight: Week 3

Fire up your metabolism and get ready to sweat with this four-day, fat-burning plan.

Jump Squat
Drazen Lovric / Getty
Drazen Lovric / Getty
Duration 40-45
Exercises 3-9
Equipment Yes

Exhausted? Sore? Both? Good.

You've made it halfway through our month-long workout plan to lose weight and burn belly fat, and we bet by this point your body's probably feeling just a little bit tired. (For tips on recovery, check out our primer on how to relieve aching muscles.) But that means you're burning calories and building lean, solid muscle where before there was only flab.

Don't expect Week 3 to be any easier. In fact, expect the intensity to be taken up a notch or two across all of the workouts.

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 3 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
1 sets
3 min. at recovery pace reps
-- rest

Exercise 8.

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

Exercise 9.

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

The 4-week workout plan to lose weight: Week 3 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
30 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 3 Workout III (Thursday): 40-min. AMRAP

Exercise A.

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

Exercise B.

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

Exercise C.

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

The 4-week workout plan to lose weight: Week 3 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
10 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
20 reps
90 sec. rest

Exercise 4.

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

Exercise 5.

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