6/12/2021 The 4-Week Workout Plan to Lose Weight: Week 1 | Muscle & Fitness

THE 4-WEEK WORKOUT PLAN TO LOSE WEIGHT:

WEEK 1
Attack your weight-loss goals by diving into this minimal-
equipment, fat-burning routine.

30 20 YES

Whether you’ve been wanting to drop those last 10lbs for a few months or have
a serious weight-loss journey ahead of you, this month-long lose weight workout
program will give your weight loss goals the kickstart they need.

Start losing weight by attacking week 1 of our four-week workout plan to lose
weight and burn belly fat. While it won’t be easy, this first week will ease your
body into building a leaner, healthier body by utilizing strength training and
cardio moves. The best part? Each workout is only between 30-60 minutes, and
all require just minimal equipment.

Now go start crushing your goals and lose weight today.

DIRECTIONS
On each day, do the corresponding workout in order alongside the corresponding
warmup.

Keep your weekends free. We should note, however, that any weight loss
program should encompass healthy eating, minimal or no alcohol, and an active
weekend lifestyle of sports and outdoor activities that will complement your
work during the week.
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THE WARMUPS
Do Warmup A on Day 1 and Day 3. Do Warmup B on 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)

ROUTINE
THE 4-WEEK WORKOUT PLAN TO LOSE WEIGHT:
WEEK 1
Workout I (Monday): Interval running workout

E X E RCI S E E QU I PME N T SETS RE PS RE S T

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1 -MI L E
WA RMU P
RUN --
(L I GH T --
J OG/ WA L KI N

3 MI N . AT
RUN -- 8 0% --
E F F ORT

3 MI N . AT
RUN -- RE COVE RY --
PA CE

2 MI N . AT
RUN -- 8 0% --
E F F ORT

2 MI N . AT
RUN -- RE COVE RY --
PA CE

3 MI N . AT
RUN -- 8 0% --
E F F ORT

1 -MI L E
COOL -D OW N
RUN -- (L I GH T J OG --
OR
WA L KI N G)

THE 4-WEEK WORKOUT PLAN TO LOSE WEIGHT:

WEEK 1
Workout II (Tuesday): Total-body resistance training

E X E RCI S E E QU I PME N T SETS RE PS RE S T

1 0 PE R
DUMBBELL BENCH PRESS Dumbbells 2 SID E 90 sec.
(A LT E RN AT E

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L AT PULLDOWN Cable Machine 2 10 90 sec.

1 0 PE R
BULGARIAN SPLIT SQUAT Dumbbells 2
SID E
90 sec.

1 0 PE R
INCLINE DUMBBELL SKULL CRUSHER Bench 2
SID E 90 sec.

FARMER’S WALK Dumbbells 2 2 0 YA RD S 90 sec.

THE 4-WEEK WORKOUT PLAN TO LOSE WEIGHT:

WEEK 1
Workout III (Thursday): 30-min. AMRAP

E X E RCI S E E QU I PME N T SETS RE PS RE S T

RUN -- 4 00M --

JUMP SQUAT No Equipment -- 12 --

1 2 E A CH
WALKING LUNGE Dumbbells --
SID E
--

THE 4-WEEK WORKOUT PLAN TO LOSE WEIGHT:

WEEK 1
Workout IV (Friday): Do 3 rounds

E X E RCI S E E QU I PME N T SETS RE PS RE S T

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5 OR A S
PULLUP Pullup Bar 1 MA N Y A S 90 sec.
POS S I BL E

PUSHUP 3 4 90 sec.

1st set: Diamond pushup; 2nd set: Hands rotated out; 3rd set: Traditional

BURPEE No Equipment 1 10 90 sec.

MOUNTAIN CLIMBER Medicine Ball 1 10 90 sec.

V-UP 1 10 90 sec.

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