If you burn off more calories than you put in your mouth you trigger the release of stored fat to make the difference. When it comes to shredding fat and sculpting a lean, toned figure it is all down to energy balance. What makes this 4-week workout plan at home so effective for weight loss?
Heel flick running on the spot – 10 reps (each side).Rear foot elevated split squat – 10 reps (each side).Lateral plank walk – 10 reps (each side).Single leg glute march – 10 reps (each side).Standing oblique crunch – 10 reps (each side).Lateral leg raise – 10 reps (each side).Mountain climber with opposite knee to hand touch – 10 reps (each side).Single leg deadlift – 10 reps each side.Alternating uppercut punches – 10 reps (each side).Mountain climbers – 10 reps (each side).High knee jogging – 10 reps (each side).All you need to do is get outside and jog or walk at a pace that gets you feeling warm and raises your breathing rate for 20 or more minutes.Įven at that pace you’re priming your body to tap into stored fat and use it for energy.Ĭombined with your weekly strength circuits you’ll soon be punching fat directly in the face. We’ve added in one optional cardio workout each week for you to try if you have time.
While 3 home workouts per week is enough to burn calories, tighten up problem areas and build fitness, cardio workouts are an added extra way to shred excess body fat. Go too slow and you’ll limit the benefits of the workout.Īs the sessions pass on this 4-week workout for weight loss you’ll soon learn more about what your body can do. If you set off too hard and too fast, you’ll burn out well before the 15 minutes is up. The idea is to complete as many total reps as you can by limiting your rest time. Set a timer for 15 minutes and go from one exercise to the next in a continuous circuit until the buzzer goes off. Over the next 4-weeks you’ll be hitting all major muscles hard… but with a strong and curvy emphasis on your booty, legs and tummy. It doesn’t need to be gym gear, but it does help if its baggy and allows a good range of movement – sweat pants and a tee work well (and a good sports bra too if you need one). Wear clothing that isn’t restrictive and feels comfortable when you get hot and sweaty. Providing you’ve got space in your living room, you’re good to go. What do you need to take part in this program? It’s only a guide though, so don’t worry too much about the actual days you take part in exercise – fit it in wherever you can. We’ve given you a program overview below showing you what this 4-week workout plan for weight loss might look like. You can go at your own pace and take little breaks if you must – but you will get out what you put in, so try to push yourself for the best results. You can start off light and ramp up the effort as your confidence builds… or you can use this 4-week workout plan for weight loss as an intense short-term fat burner. How you approach your work out is up to you. The idea is for you to take part in two circuits each workout.īoth circuits are 15 minutes long – that’s 30 minutes of furious fat burning each time you clear the front room and get down to work. There’s an optional fourth session in there if you want it – but the core of the program revolves around 3 resistance-based circuit workouts. Over the next month you’ll be working out just 3 times per week. In four short weeks you’ll be able to fit in that dress, run that mile and wear that smile you’ve been missing for so long. You don’t need fancy gym wear or even equipment.Īll you need is this plan, a little motivation and enough time to commit to 3 weekly home workouts. Luckily, we’re here to give you exactly what you need – a 4-week workout plan from home that’s as simple as it is effective. This is the ultimate 4-week workout plan to lose weight at homeįinding a workout plan that suits your individual needs can be a pain.Įven the ones that do let you work out from home force you to use equipment you just don’t have (or in some cases haven’t even heard of). This program focuses solely on body weight exercises that don’t rely on special equipment or loads of space. Sometimes you just want to get fit in your own home and not have to hit up the gym.Īnd with this program that’s what you’ll get – fat burning, muscle toning, fitness building, all without leaving the house. If it’s not the clanging of weights or grunting of the over-eager bodybuilders, it’s the relentless sales talk from trainers who just won’t hear no for an answer. In this 4-week workout plan at home you’ll be shredding fat, building fitness and gaining confidence – all in the comfort of your front room.
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