Perform the following exercises for 15 seconds at a hard pace, then rest for 15 seconds and move to the next exercise.įor Week 2, perform 4 rounds of the following as discussed above: Bump up time or intensity by 5–10% from Week 1.Įquipment: pullup bar or lat pulldown, dumbbells.
Perform 1 warmup set with body weight or light weight before starting the 3 working sets. Be sure to keep it light enough that you can perform the minimum 20 minutes without stopping.įor the conditioning, perform 4 total rounds instead of 3.Įquipment: dumbbells or kettlebells, barbell and plates, leg curl/extension machines However, you should be performing 1 warmup set and then switching to the weight you finished with last week and, if possible, increasing the weight each set.īump up the intensity or duration of your cardio sessions by 5–10%. Week 2 involves the same exercises as Week 1. The large muscle groups in this area help get your heart pumping much more effectively than exercises using smaller muscle groups.įor Week 1, perform 3 rounds of the following as discussed above: I’ve included two options you can choose between, depending on your current level.Įxercises focus on lower body movements performed at a moderate to high pace. Perform the following exercises for 15 seconds at a hard pace, then rest for 15 seconds and move to the next exercise. Optional: 3×12 biceps curl and triceps extensionĭay 4: Low intensity cardio for at least 20 minutes.Choose walking, light jogging, or your preferred method of cardio - even better if you can do it outside!Įquipment: pullup bar or lat pulldown machine, dumbbells.Optional: 3×12 leg curl and extension in the gymĭay 2: Low intensity cardio for at least 20 minutes.3×20 walking lunge with dumbbells (10 each side).Start with a lighter weight and increase the weight each set until you find the point where the final repetition gets really hard.Įquipment: dumbbells or kettlebells, barbell and plates, leg curl and/or leg extension machines
Over the course of 4 weeks, this workout structure helps target weight loss on all fronts, through both daily calorie burn and increasing your metabolism over time. You can perform an hour or more of cardio, but even just 20 minutes is sufficient.Įach workout should take roughly 20–22 minutes, allowing you to fit the program into a busy schedule. This method keeps your heart rate elevated throughout the workout, giving you aerobic benefits while maintaining sufficient intensity to stoke your metabolic fire.įinally, low intensity cardio, such as walking, jogging, swimming, or cycling, gives you a slight bump in your daily calorie burn and allows you to exercise while recovering from the more intense strength and interval training. Interval training involves brief periods of high intensity exercise followed by relatively short rest periods. Interval training will provide a massive metabolic boost immediately after your workout. The strength training will help you build muscle and strength that you can apply to your interval training.įurthermore, the added muscle will increase your metabolism over time, meaning you’ll burn more calories at rest just to sustain yourself, which can contribute to the calorie deficit required for weight loss ( 3, 4). I build my program around three types of training: My 4-week workout plan for weight loss is a great way to kick-start your journey toward better health or add more variety to your workouts if you already consistently exercise. That said, research shows that exercise plays an important role in weight loss ( 2). This includes eating a variety of whole foods, drinking enough water, and ensuring you get enough sleep and manage stress. Losing weight requires a calorie deficit, meaning you must burn more calories than you eat in a given time frame, typically broken down into calories per day.Īlthough effective exercise programs can certainly speed up your weight loss, it’s important to remember that long-term weight management requires sustaining healthy habits over time. With this in mind, I’ve consistently relied on short, hard-hitting workouts my clients can do on a daily basis, alternating cardio and strength training and performing workouts on their own. In that time, the vast majority of my general fitness clients have wanted to lose weight and be healthier - and they typically have not had much time each day for exercise. I’ve been coaching fitness clients for more than a decade.
I have a Bachelor of Science in kinesiology, and I’m a National Academy of Sports Medicine certified personal trainer.
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