3×20 walking lunge with dumbbells (10 each side).Start with a lighter weight and increase the weight each set until you find the point where the final repetition gets really hard.Įquipment: dumbbells or kettlebells, barbell and plates, leg curl and/or leg extension machines Over the course of 4 weeks, this workout structure helps target weight loss on all fronts, through both daily calorie burn and increasing your metabolism over time. You can perform an hour or more of cardio, but even just 20 minutes is sufficient.Įach workout should take roughly 20–22 minutes, allowing you to fit the program into a busy schedule. This method keeps your heart rate elevated throughout the workout, giving you aerobic benefits while maintaining sufficient intensity to stoke your metabolic fire.įinally, low intensity cardio, such as walking, jogging, swimming, or cycling, gives you a slight bump in your daily calorie burn and allows you to exercise while recovering from the more intense strength and interval training. Interval training involves brief periods of high intensity exercise followed by relatively short rest periods.

Interval training will provide a massive metabolic boost immediately after your workout. The strength training will help you build muscle and strength that you can apply to your interval training.įurthermore, the added muscle will increase your metabolism over time, meaning you’ll burn more calories at rest just to sustain yourself, which can contribute to the calorie deficit required for weight loss ( 3, 4).

I build my program around three types of training: My 4-week workout plan for weight loss is a great way to kick-start your journey toward better health or add more variety to your workouts if you already consistently exercise. That said, research shows that exercise plays an important role in weight loss ( 2). This includes eating a variety of whole foods, drinking enough water, and ensuring you get enough sleep and manage stress. Losing weight requires a calorie deficit, meaning you must burn more calories than you eat in a given time frame, typically broken down into calories per day.Īlthough effective exercise programs can certainly speed up your weight loss, it’s important to remember that long-term weight management requires sustaining healthy habits over time.

With this in mind, I’ve consistently relied on short, hard-hitting workouts my clients can do on a daily basis, alternating cardio and strength training and performing workouts on their own. In that time, the vast majority of my general fitness clients have wanted to lose weight and be healthier - and they typically have not had much time each day for exercise. I’ve been coaching fitness clients for more than a decade. I have a Bachelor of Science in kinesiology, and I’m a National Academy of Sports Medicine certified personal trainer.

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