A 4-Week Weight-Loss Workout Plan You’ll Actually Stick With

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Consistency is key when it comes to sticking with a workout plan and achieving weight-loss goals. This four-week weight-loss workout plan is designed to help you build habits through balanced and achievable workouts. The routines are created to push you without overwhelming you, making it easier to stay committed for the full four weeks.


This plan combines strength training and cardio to boost your metabolism, build lean muscle, improve endurance, and promote fat loss. Each workout is short and effective, maximizing results while fitting into a busy schedule and keeping motivation high.


Over the next month, you'll work out four to five days a week, incorporating a mix of strength training and cardio. The progression in difficulty and rhythm developed through this plan will help you make exercise a consistent habit. Below is a breakdown of the weekly schedule and detailed workouts.


Weekly Schedule


This weekly schedule includes a balance of strength training and cardio to maximize fat loss and build lean muscle. The combination of workouts boosts metabolism, enhances endurance, and keeps you consistent with your fitness routine.


Here's how your week will look:



  • Day 1: Strength Training (Lower-body Focus)

  • Day 2: Cardio (Intervals)

  • Day 3: Strength Training (Upper-body Focus)

  • Day 4: Rest or Active Recovery (Light walk, stretching)

  • Day 5: Strength Training (Full Body)

  • Day 6: Cardio (Steady-state or HIIT)

  • Day 7: Rest


Day 1: Lower-body Strength Workout


What You Need: Just your body and a set of dumbbells. This lower-body workout focuses on strengthening your legs and glutes while elevating your heart rate. The routine includes Dumbbell Squats, Reverse Lunges, Glute Bridges, and Bulgarian Split Squats.


Directions: Perform each exercise in sequence, resting for 30–45 seconds between sets. After completing all exercises, rest for one minute and repeat the circuit two more times while focusing on maintaining proper form.


1. Dumbbell Squats


Instructions for dumbbell squats.


2. Reverse Lunges


Instructions for reverse lunges.


3. Glute Bridges


Instructions for glute bridges.


4. Bulgarian Split Squats


Instructions for Bulgarian split squats.


Day 2: Interval Cardio Workout


What You Need: A cardio machine or space for running. This workout involves intervals of all-out effort and recovery periods for a quick calorie burn.


Directions: Warm up, then alternate between all-out effort and recovery intervals for 10–12 rounds to maximize calorie burn.


Day 3: Upper-body Strength Workout


What You Need: Dumbbells and resistance bands. This workout targets the chest, shoulders, and arms in a 30-minute routine.


Directions: Perform each exercise in sequence, resting between sets. Repeat the circuit twice more for an effective upper-body workout.


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