Can this workout plan help individuals achieve a ripped physique in just one month?
1 Month Workout Plan to Get Ripped at Home in Dubai: 4-Week Program for Advanced Fitness Levels
It’s time to get ripped in the comfort of your own home in Dubai with our challenging 4-week workout plan. This program is perfect for those working out at a more advanced level and looking to make the absolute most of their time and dedication while achieving the results they desire.
We suggest following a HIIT (high-intensity interval training) regimen and going full-body with a combination of cardio and strength movements. This type of training has been linked to many benefits like increased fat loss, improved metabolic health, and increased physical and mental toughness. Each day, you can expect to dedicate about one hour to this workout and stick to three sets of each exercise at 60-90 seconds rest between sets.
Below is an example of a 4-week workout plan meant to supplement your diet and other lifestyle habits:
Week 1:
- Monday: Cardio Sprints – Choose any type of fast-paced cardio such as running, jumping rope, biking, etc.
- Tuesday: Squats, Pushups, Bench Press & Alternating Lunges
- Wednesday: High Intensity Interval Training—Do three 1-minute sprints with a 1 minute rest in between.
- Thursday: Pull Ups, Overhead Press, Bicep Curls & Tricep Kickbacks
- Friday: Cardio & Core—45 minutes of intense cardio followed by core exercises such as planks, twists and mountain climbers.
- Saturday: Rest Day—A day away from the gym is essential for rest and recovery.
- Sunday: Plyometrics—Complex movements that utilize rapid muscle contractions to build strength and explosive power.
Week 2:
- Monday: HIIT—Do a high-intensity interval training circuit with 8-12 exercises.
- Tuesday: Squats, Pushups, Bench Press & Step-Ups
- Wednesday: High Intensity Interval Training—Do three 1-minute sprints with a 1 minute rest in between.
- Thursday: Pull Ups, Overhead Press, Bicep Curls & Romanian Deadlifts
- Friday: Cardio & Core—45 minutes of intense cardio followed by core exercises such as planks, twists and mountain climbers.
- Saturday: Rest Day—A day away from the gym is essential for rest and recovery.
- Sunday: Plyometrics—Complex movements that utilize rapid muscle contractions to build strength and explosive power.
Week 3:
- Monday: Cardio Sprints—Choose any type of fast-paced cardio such as running, jumping rope, biking, etc.
- Tuesday: Squats, Pushups, Dips & Alternating Lunges
- Wednesday: High Intensity Interval Training—Do three 1-minute sprints with a 1 minute rest in between.
- Thursday: Pull Ups, Overhead Press, Bicep Curls & Hamstring Curls
- Friday: Cardio & Core—45 minutes of intense cardio followed by core exercises such as planks, twists and mountain climbers.
- Saturday: Rest Day—A day away from the gym is essential for rest and recovery.
- Sunday: Plyometrics—Complex movements that utilize rapid muscle contractions to build strength and explosive power.
Week 4:
- Monday: HIIT—Do a high-intensity interval training circuit with 8-12 exercises.
- Tuesday: Squats, Pushups, Bicep Curls & Step-Ups
- Wednesday: High Intensity Interval Training—Do three 1-minute sprints with a 1 minute rest in between.
- Thursday: Pull Ups, Overhead Press, Dips & Tricep Kickbacks
- Friday: Cardio & Core—45 minutes of intense cardio followed by core exercises such as planks, twists and mountain climbers.
- Saturday: Rest Day—A day away from the gym is essential for rest and recovery.
- Sunday: Plyometrics—Complex movements that utilize rapid muscle contractions to build strength and explosive power.
This tailor-made workout program is just an outline as every individual has different fitness goals, needs, and abilities.
A great way to get personalized, tailored guidance to meet your needs and get results quickly is with MYFITAPE’s 1-on-1 personal training sessions. Through these sessions, your personal fitness coach can assess your current fitness level, investigate your health and fitness goals and create an individualized program to help you get ripped in no time.
Moreover, MYFITAPE is a great option to give you access to personal training in person and online. Both options have their advantages and you would have the freedom to decide what works best for you at each stage of your fitness journey.
We hope this 4-week workout plan will help you get ripped in the comfort of your own home in Dubai—and don’t forget, MYFITAPE is here for you when you need an extra boost and personalized guidance throughout your fitness journey.
