Are you looking to get fit and healthy in a short period of time? If so, then this 4 week workout plan is perfect for you! This plan will help you lose weight, tone your body, and improve your overall health. It is important to note that you should consult with a doctor before starting any new exercise program. If you are cleared to start this workout plan, we encourage you to stick with it for the full four weeks! At the end of the month, you will be amazed at the transformation your body has undergone.
4 Week Workout Plan
Here is a 4-week workout plan for strength training and cardiovascular exercise
First week
- Monday – Strength Training: Start with basic exercises such as squats, lunges, push-ups, and pull-ups. Do 3 sets of 10 repetitions for each exercise.
- Tuesday – Cardio: Go for a 30-minute walk or jog at a moderate pace.
- Wednesday – Strength Training: Focus on upper body exercises like bicep curls and tricep extensions. Do 3 sets of 10 repetitions for each exercise.
- Thursday – Cardio: Spend 30 minutes doing interval training (alternating between short bursts of high-intensity activity followed by longer periods of low-intensity activity).
- Friday – Strength Training: Focus on lower body exercises such as squats and lunges. Do 3 sets of 10 repetitions for each exercise.
- Saturday – Cardio: Go for a 30-minute run at a moderate pace.
- Sunday – Rest Day: Take the day off to rest and recover.
Second week
- Monday – Strength Training: Focus on core exercises like crunches, planks, and Russian twists. Do 3 sets of 10 repetitions of each exercise.
- Tuesday – Cardio: Try High-Intensity Interval Training (HIIT) for 30 minutes – alternating between short bursts of high-intensity activity followed by longer periods of low-intensity activity.
- Wednesday – Strength Training: Work on upper body exercises like bicep curls and tricep extensions. Do 3 sets of 10 repetitions for each exercise.
- Thursday – Cardio: Go for a 30-minute jog or walk at a moderate pace.
- Friday – Strength Training: Focus on lower body exercises such as squats and lunges. Do 3 sets of 10 repetitions for each exercise.
- Saturday – Cardio: Ride your bike, go swimming, or do another aerobic activity of your choice for 30 minutes.
- Sunday – Rest Day: Take the day off to rest and recover.
Third week
- Monday – Strength Training: Start with basic exercises such as squats, lunges, push-ups, and pull-ups. Do 3 sets of 10 repetitions for each exercise.
- Tuesday – Cardio: Go for a 45-minute walk or jog at a moderate pace.
- Wednesday – Strength Training: Focus on core exercises like crunches, planks, and Russian twists. Do 3 sets of 10 repetitions of each exercise.
- Thursday – Cardio: Try High-Intensity Interval Training (HIIT) for 30 minutes – alternating between short bursts of high-intensity activity followed by longer periods of low-intensity activity.
- Friday – Strength Training: Work on upper body exercises like bicep curls and tricep extensions. Do 3 sets of 10 repetitions for each exercise.
- Saturday – Cardio: Ride your bike, go swimming, or do another aerobic activity of your choice for 45 minutes.
- Sunday – Rest Day: Take the day off to rest and recover.
Fourth week
- Monday – Strength Training: Focus on lower body exercises such as squats and lunges. Do 3 sets of 10 repetitions for each exercise.
- Tuesday – Cardio: Go for a 45-minute walk or jog at a moderate pace.
- Wednesday – Strength Training: Start with basic exercises such as squats, lunges, push-ups, and pull-ups. Do 3 sets of 10 repetitions for each exercise.
- Thursday – Cardio: Go swimming or do another aerobic activity of your choice for 30 minutes.
- Friday – Strength Training: Focus on core exercises like crunches, planks, and Russian twists. Do 3 sets of 10 repetitions of each exercise.
- Saturday – Cardio: Try High-Intensity Interval Training (HIIT) for 30 minutes – alternating between short bursts of high-intensity activity followed by longer periods of low-intensity activity.
- Sunday – Rest Day: Take the day off to rest and recover.
Tips For Working Out
- Set Your Goals: Before starting with the four-week workout, think about what goals you want to achieve and create a plan for yourself accordingly. This way, you will stay focused on meeting your fitness goals.
- Warm-Up Exercises: You should never begin any exercise regimen without warming up your body first as it helps prevent injuries and prepares your body for physical activity. Stretching or light cardio such as walking is great for warming up before starting your 4-week workout routine.
- Be Flexible: Don’t be too rigid in your workout plan and leave room for some flexibility. If you are feeling too tired or sore one day, don’t push yourself too hard and take a rest.
- Make It Fun: Find activities that you enjoy doing to avoid boredom. Exercises such as playing team sports or dancing are a great way to have fun while also getting in some exercise at the same time.
- Don’t Forget Rest Days: Even if your goal is to work out every day of the 4 weeks, make sure to give yourself at least 1-2 days for rest and recovery throughout the week. This will help you stay energized and motivated throughout the duration of your workout plan.
Conclusion
With this four-week workout plan, you’ll be well on your way to a healthier and stronger body. This plan emphasizes not only building strength but also improving flexibility and cardiovascular health. Taking breaks between workouts is important and will help you recover faster and stay motivated throughout the entire process.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our Fitness app on Android to learn more about us.