If you want to tone up and shed fat quickly, a four-day-per-week workout plan can help you get results in a short period of time. This guide is designed to help you optimize your workouts in order to maximize fat-loss in four days or less.
Day 1: High-Intensity Interval Training
High-intensity interval training (HIIT) is a great way to burn fat in a short amount of time. To get started, you’ll need a few pieces of equipment: an exercise mat, a set of dumbbells, and an interval timer. Then use the following HIIT workout:
- 1 minute of jogging in place
- 50 jumping jacks
- 20 bodyweight lunges
- 1 minute of mountain climbers
- 20 dumbbell bicep curls
- 20 tricep kickbacks
- 1 minute of jumping rope
- 1 minute of burpees
- 30-second plank
- 1 minute of rest
Repeat the above circuit two more times, for a total of three sets.
Day 2: Strength Training
On Day 2, you should focus on your strength training. This type of training involves using heavy weights to build muscle and increase strength, and will help your body burn more fat. Here’s a sample strength workout you can follow:
- 3 sets of 8-12 reps of bench press, using a barbell
- 3 sets of 8-12 reps of overhead shoulder press, using a barbell
- 3 sets of 8-12 reps of lat pulldowns, using a cable machine
- 3 sets of 10-15 reps of bicep curls, using dumbbells
- 3 sets of 10-15 reps of triceps pushdowns, using a cable machine
Rest for two minutes between sets.
Day 3: Cardio
On Day 3, you should focus on your cardio. This type of exercise is great for burning fat and boosting your heart health. Some good cardio options include running, biking, swimming, and rowing. Aim for 30-45 minutes of cardio on this day, but be sure to give yourself a day of rest before your next workout.
Day 4: Core + Stretch
Day 4 is a “rest day” from intense workouts, but it’s still important to keep your body active. On this day, you should focus on your core and add some stretches. Here is an example of a core + stretch routine you can follow:
- 3 sets of 10 sit-ups
- 3 sets of 10 crunches
- 3 sets of 10 Russian twists, using a medicine ball
- 3 sets of 10 toe touches, using a medicine ball
- Forward fold
- Seated forward fold
- Reclined twist
- Standing forward fold
- Half moon
FAQ
Q: How many days a week should I workout?
A: This 4-day fat-loss workout plan is designed to help you see quick results in a short amount of time. If you want to continue working out and seeing results, you should aim for 5-6 days a week of working out, with a day of rest sandwiched in between.
Q: What type of diet plan should I follow?
A: As with any workout plan, it’s important to also follow a healthy diet plan. A diet rich in fruits, vegetables, lean proteins, and healthy fats is essential for optimal results. In addition, make sure you’re getting enough rest and hydration throughout your day.
Q: Are there any modifications I can make to this plan?
A: Absolutely. Everyone’s body responds differently to exercise, so it’s important to find a plan that works for you. If you find that certain exercises are too difficult or if you don’t have access to certain equipment, you can always modify them or choose different exercises that suit your needs.
