Workout Routines

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

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

Man sprinting
Patrik Giardino / Getty
Patrik Giardino / Getty
Duration 30
Exercises 1-8
Equipment Yes

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.

Get lean in 4 weeks Monday: Strength training

Exercise 1A.

Goblet Squat You'll need: Kettlebells How to
Goblet Squat thumbnail
3 sets
12 reps
30 sec. rest

Exercise 1B.

Pallof Press You'll need: Elastic Band How to
Pallof Press thumbnail
3 sets
12 reps
30 sec. rest

Exercise 1C.

Dumbbell Stepup You'll need: Dumbbells How to
Step-up to overhead press thumbnail
3 sets
12 per side reps
30 sec. rest

Exercise 1D.

Jump Rope You'll need: Jump Rope How to
Jump Rope thumbnail
3 sets
60 sec. reps
60 sec. rest

Exercise 2A.

Push Press You'll need: Barbell How to
Push Press thumbnail
3 sets
12 reps
30 sec. rest

Exercise 2B.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
12 reps
30 sec. rest

Exercise 2C.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
3 sets
12 per side reps
30 sec. rest

Exercise 2D.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
3 sets
3 reps
100 yards rest

Get lean in 4 weeks Tuesday: Intervals

Exercise 1.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
10 sets
30 sec. reps
90 sec. rest

Get lean in 4 weeks Wednesday: Strength training

Exercise 1A.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
3 sets
12 reps
30 sec. rest

Exercise 1B.

Back Squat You'll need: Barbell How to
Man does back squat exercise thumbnail
3 sets
12 reps
30 sec. rest

Exercise 1C.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
3 sets
12 per side reps
30 sec. rest

Exercise 1D.

Farmer's Walk You'll need: Dumbbells How to
Farmer's Walk  thumbnail
3 sets
40 yds reps
60 sec. rest

Exercise 2A.

Sumo Deadlift You'll need: Barbell How to
Sumo Deadlift thumbnail
3 sets
12 reps
30 sec. rest

Exercise 2B.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
12 reps
30 sec. rest

Exercise 2C.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
2 sets
12 per side reps
30 sec. rest

Exercise 2D.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
3 sets
100 yards reps
60 sec. rest

Get lean in 4 weeks Friday: Intervals

Exercise 1.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
10 sets
30 sec. reps
90 sec. rest

Get lean in 4 weeks Saturday: Strength training

Exercise 1A.

Trap bar deadlift with walk You'll need: Trap Bar How to
Trap bar deadlift with walk thumbnail
3 sets
12 reps
30 sec. rest

Exercise 1B.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
12 reps
30 sec. rest

Exercise 1C.

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
3 sets
12 per side reps
30 sec. rest

Exercise 1D.

Kettlebell Swing You'll need: Kettlebells How to
Kettlebell Swing thumbnail
3 sets
25 reps
60 sec. rest

Exercise 2A.

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
12 reps
30 sec. rest

Exercise 2B.

Hamstring Curl You'll need: Swiss Ball How to
Hamstring Curl thumbnail
3 sets
12 reps
30 sec. rest

Exercise 2C.

One-Arm, Elbow-in Dumbbell Overhead Press You'll need: Dumbbells How to
One-Arm, Elbow-in Dumbbell Overhead Press thumbnail
3 sets
12 per side reps
30 sec. rest

Exercise 2D.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
3 sets
60 sec. reps
60 sec. rest
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