Workout Routines

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.

Jump Rope
Hero Images / Getty
Hero Images / Getty
Duration 30
Exercises 1-8
Equipment Yes

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.

Get lean in 4 weeks Monday: Strength training

Exercise 1A.

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

Exercise 1B.

Half-Kneeling Single-Arm Dumbbell Curl to Press You'll need: Dumbbells How to
Half-Kneeling Single-Arm Dumbbell Curl to Press thumbnail
3 sets
15 reps
30 sec. rest

Exercise 1C.

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

Exercise 1D.

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

Exercise 2A.

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

Exercise 2B.

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

Exercise 2C.

Banded Single-Arm Chest Press You'll need: Resistance Band How to
How To Do a Banded Single-Arm Chest Press thumbnail
3 sets
15 per side reps
30 sec. rest

Exercise 2D.

Sprint You'll need: No Equipment How to
Man sprinting on track thumbnail
4 sets
75 yards reps
60 sec. 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
45 sec. reps
75sec. 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
4 sets
15 reps
30 sec. rest

Exercise 1B.

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

Exercise 1C.

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

Exercise 1D.

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

Exercise 2A.

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

Exercise 2B.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
3 sets
15 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.

Rowing Machine
exercise image placeholder
3 sets
250 meters reps
60 sec. rest

Get lean in 4 weeks Thursday: Intervals

Exercise 1.

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

Get lean in 4 weeks Friday: Strength training

Exercise 1A.

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

Exercise 1B.

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

Exercise 1C.

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

Exercise 1D.

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

Exercise 2A.

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

Exercise 2B.

Hamstring Curl You'll need: Swiss Ball How to
Hamstring Curl thumbnail
3 sets
15 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
15 per side reps
30 sec. rest

Exercise 2D.

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

Get lean in 4 weeks Saturday: Intervals

Exercise 1.

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