I'm a personal trainer, and this 4-week workout plan will assist you in losing weight and can muscle mass.


There are two types of training that I always recommend when it comes to losing weight, burning fat, and building muscle. Strength training is the first form of training I recommend to people. It helps you lose body fat and gain lean muscle, and it can be modified for people of all fitness levels. The British Journal of Sports Medicine stated that "the advantages of strength training for both men and women include an improvement in bone mass and lean mass, improved body structure (due to reduced fat mass), cardiovascular health, strength, and an enhanced sense of well-being."

Cardio is the second type of training I recommend for fat girls. Cardio is one of my favorites because it has been shown to help you burn fat while still providing flexibility in your workouts. "Yes, I love running!" or "No, I'll pass," you're probably thinking. But here's the thing: running isn't the only way to get your heart rate up. Workouts like Spinning and swimming will also help you get your cardio in. There is something for everybody.

This four-week exercise plan was designed to help you achieve your goal of burning fat, building muscle, losing weight, or all of the above. It's pretty simple: for four weeks, you'll do the following workouts consistently. Over the course of four weeks, you'll repeat each exercise four times. This will assist you in learning the movement patterns and allowing you to see the progress.

If you feel like the weights you're lifting are too easy in weeks two, three, and four, you can always raise the weight! Here are a few signs that the weights aren't heavy enough. You can also reduce the rest period for an additional challenge. Finally, I suggest keeping track of how much weight you're carrying over the course of four weeks to see how much you've progressed. You can do this with your phone's notes app or by writing it down in a notebook.

If you're ready to get started, keep reading.

How to Stick to the 4-Week Workout Plan for Weight Loss

Supersets can be used for all strength exercises. When you do two exercises back-to-back with little to no rest in between, you're doing a superset. Doing 10 reps of barbell squats immediately followed by 10 reps of push-ups is an example of this.

In each workout, I've included compound exercises, such as deadlifts, that work multiple muscle groups. This is because they have the most value for your buck and help you burn more calories and fat by requiring more energy to work.

The Workout Plan for 4 Weeks

Heat up and cool down before and after each exercise. Here are some of my favorites, as well as a cooldown.

Calculate how much weight you should be lifting with this helpful chart. Depending on the workout, you will need to use various weights, which is common. Between and superset, try not to take more than 60 seconds to rest.

Monday: Strength Training

Superset 1: Do four sets

Exercise 1: 12 reps of goblet squat
Exercise 2: Lat pulldown or pull-up (with a computer or with a band): Pull-ups: 12 reps or lat pulldowns: 5 reps

Do four sets of superset 2.

Step-ups (10 reps per leg) are the first exercise (to make this more challenging, hold two five- to 10-pound dumbbells by your sides)
Exercise 2: Single-arm row (each arm 12 reps)

Do four sets of superset 3

10 reps per leg, single-leg glute bridge
Exercise 2: 10 reps of bicep curls

Core: 15-second lock of elbow plank

Tuesday: Cardio

I hope you're feeling fine after yesterday's strength workout on day two. You're doing cardio today. Put on your sneakers and go for a 20-minute sprint. It's up to you to set the pace; just make sure you're pushing yourself. If you are unable to run for whatever reason, you can swim, use the StairMaster, spin, row, or use the elliptical; you have several choices. After you've finished your workout, it's time to work on your abs.

Complete two rounds of the ab exercise that follows. Feel free to change the length of time you spend on each exercise if desired.
20 seconds plank on the left hand
20 seconds of a Russian twist
20 seconds on the right hand plank

Wednesday: Strength Training

Do four sets of superset 1

Exercise 1: 12 reps of Romanian deadlift
Exercise 2: Bench press with a dumbbell: 10 reps
Do four sets of superset 2.

Exercise 1: 12 reps of back extension with a one-second hold at the end.
Exercise 2: 10 reps of shoulder press (for back support do this seated on a bench)
Do three sets of superset 3

Exercise 1: 10 reps of dumbbell walking lunges on each leg (20 total)
Push-ups (10 reps) are the second exercise.

Thursday: Cardio

You're almost done with the week, so keep going! It's perfectly fine if you're feeling a little sore. You have 10 to 20 minutes of cardio today. Running isn't the only way to get some exercise. It's up to you if you do a walking exercise, sprint bursts, ride your bike, or swim. Most importantly, put in a lot of effort.

Friday: Conditioning

It's time to wrap up the week on a high note! Today's workout will be a little more difficult than the previous strength exercises you completed earlier in the week. You'll be doing more vigorous moves and less rest today because it's conditioning day. Don't be concerned! You're going to do well.

Do three sets of superset 1

Exercise 1: 10 reps of squat to overhead press
Exercise 2: 30 seconds of jumping rope
Do four sets of superset 2.

Exercise 1: 12 reps of a weighted glute bridge or a barbell hip thrust
Exercise 2: 12 reps of dumbbell bench press
Do three sets of superset 3

10 reps on each arm in plank with row or reverse grip bent-over row.
15 reps of exercise 2: seated knee tuck


Today will be an active rest day with a light workout. You can either take a yoga class or do one of the following flows:

Weightlifters' Yoga Flow
Yoga flow for beginners
16-minute hip-tightening routine


Week one is now complete, and you should be proud of your accomplishments. Consistency is one of the most important things you can do to accomplish your goals. All you have to do today is relax. Take a walk, rest, ride your bike, or do something else that will make you feel good and ready you for the week ahead.

Remaining Weeks

Repeat this exact plan for weeks two, three, and four. Remember, you can always increase the weight and/or decrease wait time between supersets for an added challenge!



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