Header block
UPDATE
add Row
add block
Block 3
Row 1
3 Minutes Read

A Trainer’s 4-Week Workout Plan to Jump-Start Weight Loss: WEEK 3

Regular exercise that includes cardio and strength training, along with following a nutritious eating plan, may support weight loss.

For many people, losing a little weight and improving health go hand in hand.

Although your health and fitness are measured by far more than your weight, research suggests that the rising rate of obesity correlates with increased rates of metabolic and cardiovascular diseases that can ultimately cause major health problems.

Don’t get me wrong, you should not fixate singularly on weight loss. However, if you do want to lose weight, this 4-week workout program for weight loss will rev up your metabolic engine and kick-start your weight loss journey.

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.

4-Week Weight Loss Program Structure

I build my program around three types of training:

  • upper and lower body strength training
  • interval training/conditioning
  • low intensity cardio

The strength training will help you build muscle and strength that you can apply to your interval training.

Furthermore, 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.

Interval training will provide a massive metabolic boost immediately after your workout. Interval training involves brief periods of high intensity exercise followed by relatively short rest periods.

This method keeps your heart rate elevated throughout the workout, giving you aerobic benefits while maintaining sufficient intensity to stoke your metabolic fire.

Finally, 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.

You can perform an hour or more of cardio, but even just 20 minutes is sufficient.

Each workout should take roughly 20–22 minutes, allowing you to fit the program into a busy schedule.

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.

Start with a lighter weight and increase the weight each set until you find the point where the final repetition gets really hard.

Week 3

In Week 3, I reduce the repetitions on the resistance training to 8 per set, which should allow you to increase the weight relative to your 12-rep sets.

If you can, begin performing barbell movements instead of using dumbbells, but either one is OK.

This takes the muscular endurance and movement proficiency from Weeks 1 and 2 and triggers more strength and muscle growth.

Bump up your cardio another 5–10% and perform 5 total cycles of your interval training.

Day 1: Lower Body Strength

Equipment: dumbbells or kettlebells, barbell and plates, leg curl/extension machines

  1. 3×8 barbell back squat or dumbbell/kettlebell goblet squat
  2. 3×8 barbell or kettlebell deadlift
  3. 3×16 walking lunge with barbell or dumbbells (8 each side)
  4. Optional: 3×10 leg curl and leg extension (keep reps higher on these isolation movements)

Perform 1 warmup set with body weight or light weight before starting the 3 working sets.

Day 2: Low Intensity Cardio for at least 20 minutes

  • Bump up time or intensity by 5–10% from Week 2.

Day 3: Upper Body Strength

Equipment: pullup bar or lat pulldown, dumbbells

  1. 3×8 pullup or lat pulldown
  2. 3×8 barbell or dumbbell overhead press
  3. 3×8 barbell or dumbbell row
  4. 3×8 barbell or dumbbell bench press
  5. Optional: 3×10 biceps curl and triceps extension (keep reps higher on these isolation movements)

Perform 1 warmup set with body weight or light weight before starting the 3 working sets.

Day 4: Low Intensity Cardio for at least 20 minutes

Day 5: Interval Training/Conditioning

Equipment: plyometric box, slam ball

Perform the following exercises for 15 seconds at a hard pace, then rest for 15 seconds and move to the next exercise.

For Week 3, perform 5 rounds of the following:

  1. Squat or jump squat
  2. Box stepup or power stepup
  3. Alternating lunge or jumping lunge
  4. Lateral box stepup or ice skater
  5. Burpee

Get Your FREE Health Assessment


Fitness Health Tips

43 Views

0 Comments

Write A Comment

*
*
Related Posts All Posts
10.17.2024

Bodyweight Exercise Challenge - Week 4

Bodyweight Exercise Challenge - Week 4: Let’s Finish Strong, Queens!You’ve made it to Week 4, and we’re here to celebrate your incredible progress! This final week is all about pushing your limits, toning up those gorgeous muscles, and finishing with a bang. So let’s dive into these fun, fierce moves that will leave you feeling unstoppable!Day 22: Single-Leg Deadlift - Balance, Strength, and a Killer BootyTargets: Glutes, hamstrings, core, balanceHow to: Stand tall with your feet hip-width apart. Shift your weight onto your right leg, keeping a slight bend in the knee. Now, channel your inner ballerina as you hinge at the hips, lowering your torso toward the floor while extending your left leg straight behind you. Keep your back flat and your core tight. Squeeze those glutes to return to standing. Repeat on the other side. This move is amazing for sculpting your glutes and hamstrings while improving your balance.Modification: Need a little extra stability? Lightly touch your back foot to the ground. You’ll still get a great workout!Day 23: Push-Up to Side Plank - Sculpt and Strengthen, All-In-OneTargets: Chest, shoulders, triceps, core, obliquesHow to: Start in a push-up position. Perform a push-up, then rotate your body into a fabulous side plank, reaching your top arm towards the ceiling. Return to the starting position and repeat on the other side. This move works your entire upper body and core, helping you build strength and stability.Modification: Drop to your knees for the push-up or hold a regular side plank if the full combo is a bit too much. You’re still slaying!Day 24: Skater Hops - Cardio with a Side of SassTargets: Glutes, quads, calves, core, cardioHow to: Stand with feet hip-width apart. Jump to the right, landing softly on your right foot while bringing your left foot behind you, but don’t let it touch the floor—just like you’re gliding on ice! Immediately jump to the left, landing on your left foot. This explosive move is perfect for torching calories and toning those legs and glutes.Modification: If jumping feels too intense, swap it for a side step. You’re still getting those muscles fired up!Day 25: V-Ups - Core on Fire!Targets: Core, lower abs, upper absHow to: Lie on your back with your arms extended overhead and legs straight. In one smooth motion, lift your arms and legs toward each other, forming a "V" shape with your body. Lower back down with control. This move is a powerhouse for your entire core, especially those lower abs.Modification: For a gentler option, raise one leg at a time or keep your knees bent. You’ll still feel the burn!Day 26: Frog Jumps - Leap into Stronger LegsTargets: Quads, glutes, hamstrings, calves, cardioHow to: Start in a squat position with your feet wide and toes slightly turned out. Jump forward, landing softly back into a squat. Turn around and jump back to where you started. Frog jumps are fantastic for boosting your cardio while toning up those legs and glutes.Modification: Not a fan of jumping? Try a squat with a calf raise instead. You’ll still work those muscles like a champ!Day 27: Pike Push-Ups - Shoulders That Wow!Targets: Shoulders, triceps, upper chest, coreHow to: Begin in a downward dog position with your hips lifted and hands shoulder-width apart. Bend your elbows to lower your head toward the floor, then push back up. This move is all about building strong, toned shoulders.Modification: Make it easier by performing the push-up with your hands on an elevated surface or from your knees. You’re still going to feel amazing!Day 28: Burpee Challenge - Go Out with a Bang!Targets: Full body – legs, chest, core, arms, cardioHow to: It’s time to revisit the burpee, but with a twist—let’s see how many you can do in a set time (like 1-2 minutes)! Start standing, drop into a squat, kick your feet back into a plank, do a push-up, jump your feet back in, and explode up into a jump. Burpees are the ultimate full-body move, perfect for ending this challenge with a serious bang.Modification: Step your feet back instead of jumping, and skip the push-up if you need to. Just keep moving, and give it all you’ve got!You Did It, Queen!Perform each exercise for 12-20 reps (or 30-60 seconds if you’re going by time), repeating for 3-4 cycles with 30-60 seconds of rest between rounds. Keep up with your warm-up routine and stay hydrated—because a glowing goddess needs her fuel!Final Note: Finish Strong and Celebrate Your Success!Congratulations on reaching Week 4! This week is designed to push your limits, tone up every inch, and help you finish the challenge feeling strong, energized, and oh-so-confident. You’ve come so far, and by now, you should be feeling more powerful in your strength, endurance, and overall fitness. Keep up the amazing work, enjoy the results of your hard work, and don’t forget to celebrate your journey!Keep slaying, queen! You’ve earned it!
10.10.2024

Bodyweight Exercise Challenge - Week 3

Bodyweight Exercise Challenge - Week 3: Let’s Keep Slaying, Ladies!Welcome to Week 3, fabulous ladies! You’ve been rocking this challenge so far, and now it’s time to level up with some fierce moves that will keep you feeling strong, confident, and totally unstoppable. This week, we’re targeting all those areas we love to tone and shape—because you deserve to feel amazing in your own skin. Let’s get started!Day 15: Curtsy Lunge - Royal Toning for Your Thighs and BootyTargets: Glutes, quads, inner thighs, coreHow to: Stand tall with your feet hip-width apart, like the queen you are. Step your right leg behind you and to the left, lowering into a graceful curtsy lunge. Keep your chest up and core engaged as you bend both knees. Return to the start and switch sides. This move is all about toning those glutes and inner thighs, giving you that shapely look we all love.Modification: If balancing feels tricky, opt for a regular lunge. You’re still working those muscles like a pro!Day 16: Tricep Dips - Wave Goodbye to Flabby ArmsTargets: Triceps, shoulders, coreHow to: Find a sturdy chair or bench, and sit on the edge with your hands gripping the sides beside your hips. Slide your butt off the edge and lower your body by bending your elbows to a 90-degree angle, then push back up. This move is perfect for toning and strengthening those upper arms, so you can rock sleeveless tops with confidence!Modification: Bend your knees to make it easier, or try this move on the floor with your knees bent. You’ll still feel that burn!Day 17: Side Lunges - Shape Those Thighs and Glutes, Girl!Targets: Glutes, quads, inner thighs, coreHow to: Stand with feet hip-width apart, and step out to the right, lowering into a side lunge. Bend your right knee and push your hips back, while keeping your left leg straight. Push back to start, then repeat on the left side. Side lunges are awesome for shaping those outer thighs and glutes, giving you that smooth, toned look.Modification: If you’re finding it hard to go deep, just reduce the range of motion. You’re still doing great!Day 18: Plank to Push-Up - Core and Arms on FireTargets: Core, shoulders, arms, chestHow to: Start in a forearm plank position with your body in a straight line. Press up onto your hands one at a time to move into a full plank, then lower back down onto your forearms. This move is a killer for building core strength and toning your upper body—get ready to feel fierce!Modification: Drop to your knees if needed, or just hold a plank. Either way, you’re working it!Day 19: Glute Kickbacks - Booty Lift, Here We Come!Targets: Glutes, hamstrings, lower back, coreHow to: Start on all fours with your hands directly under your shoulders and knees under your hips. Engage your core and kick one leg back and up toward the ceiling, squeezing your glutes at the top. Lower and repeat on the other side. This move is a must for lifting and toning those glutes—because who doesn’t want a perky booty?Modification: If your lower back feels strained, reduce the range of motion or try this exercise while standing, using a wall for support. You’re still sculpting that booty!Day 20: Bear Crawl - Cardio and Strength in One Fierce MoveTargets: Core, shoulders, legs, cardioHow to: Get on all fours, but keep your knees hovering slightly above the ground. Crawl forward by moving opposite hands and feet together, keeping your core tight and hips low. This move combines cardio and strength, helping to burn fat while toning your entire body. Get ready to feel the burn and torch those calories!Modification: Not feeling the full crawl? Hold the hovering position without moving for a lower-intensity option. You’re still getting a killer workout!Day 21: Pilates Leg Circles - Sleek and Toned Hips and ThighsTargets: Core, hips, thighsHow to: Lie on your back with one leg extended toward the ceiling and the other flat on the floor. Slowly draw circles in the air with the raised leg, keeping your core engaged. After a set of circles, switch directions, then repeat on the other leg. This Pilates-inspired move is fantastic for targeting the core, hips, and thighs, giving you that sleek, toned look.Modification: If it feels too intense, bend the supporting leg or make smaller circles. You’re still working those muscles beautifully!Keep That Momentum Going, Queen!You’re doing amazing, and this week’s workout is all about engaging multiple muscle groups while keeping things fun and dynamic. Remember to perform each exercise for 12-20 reps (or 30-60 seconds if you’re timing it), repeating for 3-4 cycles with a 30-60 second rest between rounds. Keep up with your warm-ups, stay hydrated, and most importantly—enjoy the process! You’re building strength, endurance, and a body you can feel proud of. Keep going strong, and remember—you’ve got this, lady!
10.10.2024

Bodyweight Exercise Challenge - Week 2

Bodyweight Exercise Challenge - Week 2: Time to Level Up, Ladies! Alright, queens! Week 1 was just the warm-up—now it’s time to crank up the heat and keep those vibes high. We’re diving into Week 2 of our Bodyweight Exercise Challenge with a fresh set of moves designed to make you feel strong, confident, and totally unstoppable. Let’s get ready to tone, sculpt, and slay!Day 8: Plank with Shoulder Taps – Get That Core Poppin'!Targets: Core, shoulders, arms, stabilityHow to: Start in a plank position with your hands right under your shoulders and feet a little wider than hip-width apart (for that extra stability). Engage your core—think about pulling your belly button toward your spine. Now, tap one shoulder with the opposite hand, alternating sides. This move is a total game-changer for tightening up your core and giving you that sleek upper body strength.Modification: Drop to your knees if you need to, but keep that core engaged and your movements smooth and controlled. You got this!Day 9: Glute Bridge – Booty Goals Activated!Targets: Glutes, hamstrings, lower back, coreHow to: Lie on your back, knees bent, feet flat on the floor. Engage your core (like you’re zipping up tight jeans) and lift your hips towards the ceiling, squeezing your glutes at the top. This is the secret sauce for a perky booty and toned hamstrings.Modification: Want to take it up a notch? Try a single-leg glute bridge by extending one leg straight out while lifting your hips. Booty burn, here we come!Day 10: Push-Up with Rotation – Time to Shine, Upper Body!Targets: Chest, shoulders, triceps, coreHow to: Get into a push-up position. As you push up, rotate your body to one side, reaching your opposite arm toward the ceiling. This is all about engaging those obliques and giving your upper body a workout that’ll have you feeling strong and sculpted.Modification: If push-ups are feeling tough, drop to your knees. Focus on nailing that rotation and working those core muscles like a boss.Day 11: Bulgarian Split Squat – Legs for Days! Targets: Quads, glutes, hamstrings, coreHow to: Stand a few feet in front of a bench or chair, with one foot resting behind you on the bench. Lower into a squat with your front leg, making sure your knee stays in line with your ankle. This move is a killer for sculpting those legs and lifting the glutes.Modification: If the elevated leg feels too tricky, switch to a stationary lunge. You’ll still feel the burn, trust me!Day 12: High Knees – Cardio Queen, Let’s Go!Targets: Cardiovascular system, quads, calves, coreHow to: Stand with feet hip-width apart and run in place, driving those knees up toward your chest while pumping your arms. This move is all about getting your heart rate up, torching calories, and toning those legs.Modification: Slow it down to a march if you need to, focusing on bringing those knees up high and staying in control. You’re still working it, girl!Day 13: Burpees – Full Body Fat Blaster!Targets: Full body – legs, chest, core, arms, cardioHow to: Start standing with feet shoulder-width apart. Drop into a squat, place your hands on the floor, and step or jump your feet back into a plank. Perform a push-up (or skip it!), step or jump your feet back in, and rise up with a little jump. This full-body move is perfect for burning fat and building endurance.Modification: Not feeling the jump? Step your feet back instead, and skip the push-up if you need to. Burpees are tough, but so are you!Day 14: Side Plank with Leg Lift – Waistline Wonder Woman!Targets: Obliques, glutes, shoulders, stabilityHow to: Lie on your side, propped up on your elbow, with your body in a straight line. Lift your hips and hold, then lift your top leg while keeping your core engaged. This move is amazing for shaping your waist and toning those outer thighs.Modification: Keep your bottom knee on the ground for support, or skip the leg lift if balance is a challenge. You’re still working those muscles like a champ!Let’s Keep Slaying, Ladies!Each day, aim for 12-20 reps (or 30-60 seconds if you’re doing it for time), repeating for 3-4 cycles with a 30-60 second rest between rounds. Stay hydrated, listen to your body, and adjust the intensity as needed. This workout plan is all about toning and shaping those key areas we love, while still giving you a serious fat-burning challenge.Keep pushing, keep shining, and remember—you’re doing this for you! Celebrate every bit of progress because you’re crushing it, girl!
add Row
add block