There's an option for everyone. Exercise #1: Bird Dog The second style of training I recommend for fat loss is cardio. When you only have time for a one-hour workout, your game plan needs to be all about efficiency and effectiveness, especially if losing weight is a priority. This will help you learn the movement patterns and really be able to see your improvement. You can do this with a notes app on your phone or simply write it down in a notebook. It's pretty straightforward; you'll do the following workouts consistently for four weeks, repeating each workout four times over a four-week span. Starting strong with this 20 Minute Pilates for a Leaner, Longer, Stronger Body by Dreamingreen that I absolutely love. Please select the topics you're interested in: Would you like to turn on POPSUGAR desktop notifications to get breaking news ASAP? And do not rest between arms. Your trainer today, Marfred Suazo is a certified strength and conditioning specialist, nutrition specialist and owner at www.superiiorfitness.com who’ll take you through your 4 week full body bodyweight workout plan. Beauty Bites. Week 1: Workout 1 + Daily Cardio. If a workout is too intense for you – modify and go at your own pace. If you're ready to get started, keep reading. MONTH 1. During the first week of the program, perform only one set of each exercise as described resting for at least 30 seconds before doing the next exercise. It’s fun and challenging at the same time. I'm a Trainer, and This 4-Week Workout Plan Will Help You Lose Weight and Build Muscle, Exactly How to Clean Your Yoga Blocks, Because Yes, You Should Be Doing That, How Strong Are Your Abs? The 8-Week Beginner Workout Plan Tony Gentilcore ... One scary-sounding study says your health depends on x, but another says it depends on not doing x. Week 4: Workout 1 + Daily Cardio. It's the perfect choice for a beginner, enabling you to complete a series of different exercises that target different parts of the body. This 5 day program will help you bring out your best just in time for summer. You can also get your cardio in by doing workouts like riding a bike, skating, and swimming. But there’s a secret trick to fat burning that you might not have even considered. "The benefits of strength training for both men and women include an increase in bone mass and lean mass, improved body composition (due to decreased fat mass), cardiovascular fitness, strength, and an enhanced sense of well-being," the British Journal of Sports Medicine reported. We've put together a 6-week beginner's multi gym workout plan for those who are just getting started with their new home gym equipment. Man or woman, mass-builder or fat-cutter, this plan will put you closer to where you want to be. Make sure you drink enough water to stay hydrated. Here are a few signs your weights are too light. Get daily fitness inspiration right in your inbox. Try This Trainer's Hack Using a Booty Band, I Tried Bretman Rock's Viral 8-Minute Ab Workout, and My Core Has Not Stopped Shaking, Take This 5-Minute, No-Equipment-Needed, Dancer Calves Challenge, Punch Your Problems Away and Build Strength With Anthony Crouchelli's Home Boxing Workout, Here are a few signs your weights are too light. You’re training your whole body with this one – abs, arms, neck, legs, butt – everything. This week, you'll continue with the straight-set format for both strength training workouts. Many of us make crazy new years goals of completely transforming our bodies for the sake of bettering ourselves – … One Week Beginner Workout Plan For Women To Lose Weight Day One. Anti-Inflammatory Smoothie Recipes & Guide, « These Yoga Workouts Will Detox Your Body, 20 Minute Pilates for a Leaner, Longer, Stronger Body, How to start eating healthy when you aren’t motivated, rich or famoous, 7-Day workout plan for complete beginners, prevents major diseases like cardiovascular diseases, cancer and neurodegenerative diseases, builds muscle strength and is good for your bone health. Those that take every opportunity to be active are often leaner than their less inactive counterparts. or "Nope, I'll pass," but here's the thing: running isn't the only form of cardio. If you don’t have access to kettlebells, you can use a dumbbell. MONTH 2. You're probably either like, "Yes, I love running!" I like cardio because it's been proven to help you burn fat, and it gives you variety in your workouts. Alternate arms without resting until all three sets for both arms are completed. In just one workout you’ll be racking up hundreds of calories. If your goal is to burn fat, build muscle, lose weight, all of the above, or just to become consistent with training, I created this four-week workout plan for you. Stop program hopping and get serious with these 3 rules and this 8-week plan! Week 5: Workout 2 + Daily Cardio. The first style of training I tell people to begin with is strength training, because it can help lower your body fat percentage, build lean muscle, and it can be modified for all levels. But now, you'll complete 15 reps of all movements for 3 sets, and you will only rest for 15 seconds in between each set. This trainer's four-week workout plan for weight loss is a winning combo of strength training and cardio to help you reach your goals. A multi-gym is a great addition to your home gym. Week 3: Workout 3 + Daily Cardio. For optimal results, try to do the exercises at least two times during the week and once on the weekend for a minimum total of three days per week. All rights reserved. Spring Shred: 8 Week Fat Loss Workout Plan The time for mass has passed and now you can sculpt your shredded masterpiece. Therefore, this week, you'll complete more work in less time. For example: Week 3 of the Built for the Beach workout plan will demand an extra exercise or superset on select days. 4 Week Full Body Bodyweight Workout Plan Use your whole body during your workouts and you’ll benefit every muscle, every time. Week 1 Exercises. Whether you’re a functional fitness freak, a diehard, old-school guru or just want to include this classic move to your current program, the push up is one powerful addition to any workout plan. By signing up, I agree to the Terms and Privacy Policy and to receive emails from POPSUGAR. If on week two, three, and four, you feel like the the weights you're lifting are too easy, you can always increase the weight. Week 2: Workout 2 + Daily Cardio. This is a great stimulus to take your fitness to the next level. Your 8-week workout plan is designed to not only tone up muscle but burn maximum fat too. When it comes to losing weight, burning fat, and building muscle there are two styles of training I always recommend. Instead, stick to one minute until you’re able to do all 10 sets for 10 reps. Then, the next week start reducing the rest period. The Ultimate 6-week Cutting Workout Plan To Lose Weight and Burn Body Fat Fast The new year is a time where many of us want to lose weight. I recommend tracking how heavy you're lifting in order to see your progression over the four-week period. Take This 15-Minute "Ab Fit Test" to See If You Can Get Through It, Can't Do Push-Ups Off of Your Knees? This week-by-week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential.