Week 3: Workout 3 + Daily Cardio. "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. This is a great stimulus to take your fitness to the next level. 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. Week 1 Exercises. This week-by-week training plan switches up the workouts you perform to prevent plateauing and help challenge your body to its maximum potential. Those that take every opportunity to be active are often leaner than their less inactive counterparts. This will help you learn the movement patterns and really be able to see your improvement. Spring Shred: 8 Week Fat Loss Workout Plan The time for mass has passed and now you can sculpt your shredded masterpiece. Take This 15-Minute "Ab Fit Test" to See If You Can Get Through It, Can't Do Push-Ups Off of Your Knees? For example: Week 3 of the Built for the Beach workout plan will demand an extra exercise or superset on select days. If a workout is too intense for you – modify and go at your own pace. 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. 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. This 5 day program will help you bring out your best just in time for summer. 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. You can do this with a notes app on your phone or simply write it down in a notebook. But there’s a secret trick to fat burning that you might not have even considered. All rights reserved. When it comes to losing weight, burning fat, and building muscle there are two styles of training I always recommend. 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. By signing up, I agree to the Terms and Privacy Policy and to receive emails from POPSUGAR. A multi-gym is a great addition to your home gym. Please select the topics you're interested in: Would you like to turn on POPSUGAR desktop notifications to get breaking news ASAP? Week 1: Workout 1 + Daily Cardio. 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. 4 Week Full Body Bodyweight Workout Plan Use your whole body during your workouts and you’ll benefit every muscle, every time. 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. 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. 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. It’s fun and challenging at the same time. I like cardio because it's been proven to help you burn fat, and it gives you variety in your workouts. You're probably either like, "Yes, I love running!" It's pretty straightforward; you'll do the following workouts consistently for four weeks, repeating each workout four times over a four-week span. You can also get your cardio in by doing workouts like riding a bike, skating, and swimming. If you don’t have access to kettlebells, you can use a dumbbell. Alternate arms without resting until all three sets for both arms are completed. 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. It's the perfect choice for a beginner, enabling you to complete a series of different exercises that target different parts of the body. Starting strong with this 20 Minute Pilates for a Leaner, Longer, Stronger Body by Dreamingreen that I absolutely love. 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. Your 8-week workout plan is designed to not only tone up muscle but burn maximum fat too. Exercise #1: Bird Dog MONTH 2. One Week Beginner Workout Plan For Women To Lose Weight Day One. 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? Here are a few signs your weights are too light. Man or woman, mass-builder or fat-cutter, this plan will put you closer to where you want to be. There's an option for everyone. Beauty Bites. If you're ready to get started, keep reading. Week 4: Workout 1 + Daily Cardio. 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. 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. Make sure you drink enough water to stay hydrated. MONTH 1. Get daily fitness inspiration right in your inbox. Week 5: Workout 2 + Daily Cardio. In just one workout you’ll be racking up hundreds of calories. Stop program hopping and get serious with these 3 rules and this 8-week plan! This week, you'll continue with the straight-set format for both strength training workouts. or "Nope, I'll pass," but here's the thing: running isn't the only form of cardio. Many of us make crazy new years goals of completely transforming our bodies for the sake of bettering ourselves – … Therefore, this week, you'll complete more work in less time. 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.