When shedding those extra kilos, the main focus naturally leans towards trimming some belly fat. So how do you do it? With a fast Google search, you will realize there are hundreds of articles on the market, and it may well be a struggle to determine what’s going to work to your needs.
This is unlucky because trimming the fat doesn’t need to be complicated. To maintain things easy, I actually have created a four-week home workout routine and weight loss plan plan that may provide help to get on the right track with minimal to no equipment.
So what are you waiting for? Let’s get into the good things and get you began!
How This Workout Program Works
This workout program consists of 4 workouts per week and a lightweight activity day. Each workout goals to extend heart rate, rev up metabolism, and, when combined with proper nutrition, provide help to shed some pounds.
It’s also possible to expect to enhance your strength, mobility, stability, and endurance.
Upper Body Day:
You will start each week by strengthening and toning your upper body. You will not even need fancy gym equipment for this workout; just your body weight is needed, and even some easy home items can suffice.
If you’ve got some basic workout equipment, that will be great. Still, if not, you then can swap dumbbells for filled water bottles or canned goods to perform exercises like bicep curls, overhead presses, and tricep extensions. Push-ups, chair dips, and inverted rows using a sturdy table will also be great options for effectively targeting your upper body muscles.
Lower Body Day:
In your lower body day, you will concentrate on targeting the muscles in your legs, similar to the glutes, quads, calves, and hamstrings. While most of the movements use just your body weight, squats, lunges, and calf raises will be made roughly difficult by holding onto a sturdy chair for balance or by adding a backpack crammed with books for resistance.
When understanding at home, it pays to get creative with home items to challenge yourself and maximize your workout!
Full Body Day:
For a well-rounded workout, you need to incorporate exercises that concurrently engage several muscle groups. Planks, mountain climbers, burpees, and squat jumps are excellent decisions for a full-body burn and maximizing your workout time.
HIIT Training Day:
High-intensity interval Training (HIIT) is a strong fat-burning tool that will be done within the comfort of your private home. The workouts I made for this program alternate between periods of high-intensity exercises, similar to jumping jacks, high knees, and fast-paced burpees, with short rest intervals to allow you to catch your breath and prepare for the subsequent round.
HIIT workouts are incredibly time-efficient and, for my part, one of the vital effective ways to torch calories and boost metabolism.
Light Activity Day:
I understand your desire to try understanding each day and achieve your goals faster. Nevertheless, understanding on a regular basis will be detrimental to your health and end in injuries, poor sleep, or lack of motivation.
I incorporated a lightweight activity day each week to stop this while keeping you energetic. Today, you need to engage in light activities similar to walking, bicycling, or yoga to maintain your body moving without overexerting yourself.
Concentrate on easier movements that get the blood flowing yet let you get well and prepare for the upcoming week.
Rest Days:
Like most of life’s best things, exercise is all about balance. While it’s incredible that you need to work out harder each day, trip is just as vital, if no more vital, than any a part of the exercise plan.
Even skilled athletes wish to schedule rest time and simple sessions of their weekly training. During your rest days, concentrate on getting loads of sleep, maintaining hydration levels, easy energetic recovery, and eating nutritious meals to support your body’s recovery process.
Week 1: Constructing a Strong Foundation
Monday – Upper Body Day:
Warm-up:
Workout:
- Push-ups: 3 sets of 10 reps
- Pull-ups: 3 sets of 10 reps
- – Bent-over rows (using water bottles, home items, or weights): 3 sets of 12 reps (each arm)
- Pike push-ups: 3 sets of 10 reps
- Tricep Dips (using a chair or sturdy flat surface): 3 sets of 12 reps
- – Tricep kickbacks (using water bottles or home items): 3 sets of 12 reps
- Supermans: 3 sets of 10 reps
- – Reverse flyes (using water bottles or home items): 3 sets of 12 reps
Cool-down:
Tuesday – Lower Body Day:
Warm-up:
Workout:
- Jump squats: 3 sets of 12 reps
- – Goblet squats (using a backpack crammed with books): 3 sets of 12 reps
- Body weight single-leg Romanian deadlifts: 3 sets of 12 reps
- – Romanian deadlifts (using water bottles or home items): 3 sets of 12 reps
- Side lunges: 3 sets of 10 reps (each leg)
- Glute bridge march: 3 sets of 12 reps (alternating legs)
- Standing calf raises (using your body weight, water bottles, or home items): 3 sets of 15 reps
Cool-down:
Wednesday – Full Body Day:
Warm-up:
- Jumping jacks: 2 sets of 30 seconds
- High knees: 2 sets of 30 seconds
Workout:
Cool-down:
Thursday – HIIT Training Day:
Warm-up:
- Jog in place: (2 minutes)
- Arm circles: (1 minute)
- Inchworms: (1 minute)
Workout:
(perform each exercise for 40 seconds, followed by a 20-second break):
Rest (1 minute)
Repeat the complete circuit 4 times.
Cool-down:
- Walking or light jogging in place (2 minutes)
Friday – Light Activity Day:
(Pick one activity)
- Climbing in nature: 45 minutes
- Gentle yoga session: Half-hour
- Swimming or water aerobics: Half-hour
Saturday – Rest Day:
- Lively recovery (20-Half-hour): Walking, gentle stretching, foam rolling
Sunday – Rest Day:
- Lively recovery (20-Half-hour): Walking, gentle stretching, foam rolling
Week 2: Increasing Intensity
Monday – Upper Body Day:
Warm-up:
- Jumping jacks: 2 sets of 30 seconds
- Arm circles: 2 sets of 20 seconds in each direction
- Side lunges: 2 sets of 10 per side
Workout:
- Diamond push-ups: 3 sets of 8-10 reps
- Bird dogs: 3 sets of 10-12 reps
- – Renegade rows (using water bottles or dumbells): 3 sets of 12 reps (each arm)
- Handstand or pike push-ups against the wall: 3 sets of 8-10 reps
- Tricep dips (using a sturdy chair or elevated surface): 3 sets of 10-12 reps
- Inverted Rows: 3 sets of 10-12 reps
- – Hammer curls (using water bottles or dumbbells): 3 sets of 12 reps
Cool-down:
- Chest stretch: 2 sets of 20 seconds
- Tricep stretch: 2 sets of 20 seconds for every arm
- Seated hamstring stretch: 2 sets of 20 seconds
Tuesday – Lower Body Day:
Warm-up:
- Jump squats: 2 sets of 15 reps
- Leg swings side to side: 2 sets of 10 reps on each leg
- Calf Stretch: 2 sets of 30 sec holds on each leg
Workout:
- Jump lunges: 3 sets of 12 reps (each leg)
- Bulgarian split squats: 3 sets of 10 reps (each leg)
- – Single-leg Romanian deadlifts (using water bottles, dumbbells, or home items): 3 sets of 10 reps (each leg)
- Pistol squats (using a sturdy chair for support if needed): 3 sets of 6-8 reps (each leg)
- Donkey kicks: 3 sets of 15 reps (each leg)
- Standing calf raises (using body weight, water bottles, or home items): 3 sets of 15 reps.
Cool-down:
- Quadriceps stretch: 2 sets of 20 seconds on each leg
- Hamstring stretch: 2 sets of 20 seconds for every leg
- Glute bridge holds: 2 sets of 20 seconds
Wednesday – Full Body Day:
Warm-up:
- High knees: 2 sets of 30 seconds
- Arm circles: 2 sets of 20 seconds in each direction
- Reverse lunges: 2 sets of 10 on each leg
Workout:
- Burpees with a tuck jump: 3 sets of 8-10 reps
- Russian twists: 3 sets of 20 reps (total)
- – Russian twists with a weighted object (water bottle or household item): 3 sets of 20 reps (total)
- Box jumps or step-ups (using a sturdy surface): 3 sets of 10 reps
- Wall walks: 3 sets of 10 reps
- – Renegade rows right into a push-up: 3 sets of 10 reps
- Side plank rotations: 3 sets of 10 reps (both sides)
Cool-down:
- Cat-Cow Stretch: (2 sets of 20 seconds)
- Child’s pose: (2 sets of 20 seconds)
Thursday – HIIT Training Day:
Warm-up:
- Jogging in place: 2 minutes
- Arm circles: 1 minute
- Crunches: 2 sets of 20 reps
Workout:
(Perform each exercise for 45 seconds, followed by 15 seconds of rest):
- Burpees
- Mountain climbers
- Jump squats
- Plank with shoulder taps
- Bicycle crunches
- Side plank (switch sides halfway through)
Rest (1 minute)
Repeat the circuit 6 times.
Cool-down:
- Walking or light jogging in place: 2 minutes
Friday – Light Activity Day:
(Pick one activity)
- Swimming or water aerobics: 30-45 minutes
- Brisk walking or mountaineering: 45-60 minutes
- Gentle yoga or stretching: Half-hour
Saturday – Rest Day:
- Lively recovery: Walking, gentle stretching, foam rolling
Sunday – Rest Day:
- Lively recovery: Walking, gentle stretching, foam rolling
Week 3: Pushing Through Plateaus
Monday – Upper Body Day:
Warm-up:
- Jumping jacks: 2 sets of 30 seconds
- Crossbody stretch: 2 sets of 20 seconds on each arm
- Tricep stretch: 2 sets of 20 seconds on each arm
Workout:
- Decline push-ups (feet elevated on a sturdy surface): 3 sets of 8-10 reps
- – DB bent over row: 3 sets of 8-10 reps
- Inverse rows: 3 sets of 12 reps
- Plank up/downs: 3 sets of 10-12 reps per side
- – DB floor bench: 3 sets of 8-10 reps
- Pull-ups: 3 sets of 8-10 reps
- – Tricep overhead extension (using a water bottle or household item): 3 sets of 12 reps
- Prone I, Y, T: 3 sets of 10 reps
Cool-down:
- Chest stretch: 2 sets of 20 seconds
- Tricep stretch: 2 sets of 20 seconds on each arm
- Superman holds: 2 sets of 20 seconds
Tuesday – Lower Body Day:
Warm-up:
Workout:
- Bulgarian split squats (using a sturdy chair): 3 sets of 10 reps (each leg)
- Reverse lunges: 3 sets of 10 reps 9each leg)
- – DB Deadlifts (using water bottles or home items): 3 sets of 12 reps
- Jump squats with a pause at the underside: 3 sets of 10 reps
- Glute-ham raises (using a sturdy surface for support): 3 sets of 8-10 reps
- Lateral leg raises: 3 sets of 10 reps (both sides)
- – Standing calf raises with weight (using water bottles or home items): 3 sets of 15 reps
Cool-down:
- Quadriceps stretch: 2 sets of 20 seconds on each leg
- Hamstring stretch: 2 sets of 20 seconds for every leg
Wednesday – Full Body Day:
Warm-up:
Workout:
Cool-down:
- Cat-Cow Stretch: (2 sets of 20 seconds)
- Child’s Pose: (2 sets of 20 seconds)
- Quad stretch: 2 sets of 20 seconds (each leg)
Thursday – HIIT Training Day:
Warm-up:
- Jogging in place: 2 minutes
- Arm circles: 1 minute
- Bear Crawl: 1 minute
Workout:
(Perform each exercise for 45 seconds, followed by 15 seconds of rest):
Rest (1 minute)
Repeat the circuit 5 times.
Cool-down:
- Walking or light jogging in place: 2 minutes
- Superman holds: 2 sets of 30-second holds
Friday – Light Activity Day:
(Pick one activity)
- Swimming or water aerobics: 30-45 minutes
- Brisk walking or mountaineering: 45-60 minutes
- Gentle yoga or stretching: Half-hour
Saturday – Rest Day:
- Lively recovery: Walking, gentle stretching, foam rolling
Sunday – Rest Day:
- Lively recovery: Walking, gentle stretching, foam rolling
Week 4: Ending Strong
Monday – Upper Body Day:
Warm-up:
- Jumping jacks: 2 sets of 30 seconds
- Arm circles: 2 sets of 20 seconds in each direction
- Runner’s stretch: 2 sets of 20 seconds (both sides)
Workout:
- Archer push-ups: 3 sets of 8-10 reps (both sides)
- Pull-ups or assisted pull-ups: 3 sets of 8-10 reps
- – DB Bent over row: 3 sets of 8-10 reps
- Pike push-ups with feet elevated (using a sturdy surface): 3 sets of 8-10 reps
- Tricep dips with knees raised (using a sturdy surface): 3 sets of 10-12 reps
- – DB Tricep kickbacks: 3 sets of 10-12 reps
- Supermans: 3 sets of 12-15 reps
- – Concentration curls (using water bottles or home items): 3 sets of 10 reps (each arm)
Cool-down:
- Chest stretch: 2 sets of 20 seconds
- Tricep stretch: 2 sets of 20 seconds for every arm
Tuesday – Lower Body Day:
Warm-up:
Workout:
- Body weight squats: 3 sets of 12 reps
- – Sumo deadlifts (using dumbbells or home items): 3 sets of 12 reps
- Bulgarian split squats with rear foot elevated (using a sturdy chair): 3 sets of 10 reps (each leg)
- Reverse lunges: 3 sets of 10 reps (each leg)
- – Jump squats with a drugs ball or weighted object: 3 sets of 10 reps
- Body weight good mornings: 3 sets of 10-12 reps
- Supermans: 3 sets of 12 reps
- – Standing calf raises with weight (using water bottles or home items): 3 sets of 15 reps
Cool-down:
- Quadriceps stretch: 2 sets of 20 seconds on each leg
- Hamstring stretch: 2 sets of 20 seconds for every leg
Wednesday – Full Body Day:
Warm-up:
- High knees: 2 sets of 30 seconds
- Arm circles: 2 sets of 20 seconds in each direction
Workout:
- Explosive push-ups: 3 sets of 8-10 reps
- Russian twists: 3 sets of 20 reps (total)
- Depth jumps: 3 sets of 8-10 reps
- Walking lunges with a twist (holding a weighted object): 3 sets of 12 reps (each leg)
- Bird dogs: 3 sets of 12 reps (both sides)
- Inverse rows: 3 sets of 12 reps
Cool-down:
- Cat-Cow Stretch: (2 sets of 20 seconds)
- Child’s Pose: (2 sets of 20 seconds)
Thursday – HIIT Training Day:
Warm-up:
- Jogging in place: 2 minutes
- Arm Circles: 1 minute
- Jumping Jacks: 1 minute
Workout:
(perform each exercise for 45 seconds, followed by 15 seconds of rest):
- Burpee with a tuck jump
- Mountain climbers
- Jump squats
- Plank with shoulder taps
- Flutter kicks
- V-ups
Rest (1 minute)
Repeat the circuit 5 times.
Cool-down:
- Walking or light jogging in place (2 minutes), stretching specializing in major muscle groups (5-10 minutes)
Friday – Light Activity Day:
(Pick one activity)
- Swimming or water aerobics: 30-45 minutes
- Brisk walking or mountaineering: 45-60 minutes
- Gentle yoga or stretching: Half-hour
Saturday – Rest Day:
- Lively recovery: Walking, gentle stretching, foam rolling
Sunday – Rest Day:
- Lively recovery: Walking, gentle stretching, foam rolling
Food plan Plan
While exercise plays an important role in burning calories and sculpting your physique, the part that typically makes or breaks your dream body is nutrition.
That you must imagine your body as a finely tuned machine; just as you would not fuel a high-performance automobile with low-quality gasoline and low cost parts, you mustn’t fuel your body with empty calories and highly processed foods.
Proper nutrition gives your body the muse to concentrate on fat loss while giving it the nutrients it requires to operate at peak efficiency, including increased energy levels, improved digestion, enhanced muscle recovery, and strengthened immunity.
To get essentially the most out of your meals and keep you fuller for longer, we wish to concentrate on a nutritionally dense weight loss plan wealthy in fruits, vegetables, lean proteins, whole grains, and healthy fats.
Moreover, prioritizing nutrient-dense foods over calorie-dense options ensures you hit your goals and maintain long-term health and vitality as an alternative of viewing food solely as a source of calories.
To me, shifting your perspective to see it as fuel to your body, nourishing you from the within out, is the important thing to having long-term success along with your goals.
Here’s a sample meal plan for what a day of healthy eating can appear to be:
Breakfast:
Spinach and Feta Omelette
- Whisk together two eggs and a handful of spinach in a bowl.
- Heat a skillet over medium heat and pour within the egg mixture.
- Once the perimeters begin to set, sprinkle crumbled feta cheese on one half of the omelet.
- Fold the other half over the cheese and cook until the eggs are fully set.
Whole Grain Toast
Fresh Fruit Salad
Mid-Morning Snack:
Greek Yogurt with Mixed Berries
Lunch:
Grilled Chicken Salad
- Grill a chicken breast seasoned along with your favorite herbs and spices.
- Slice the chicken and serve it over a bed of mixed greens, cherry tomatoes, cucumber slices, and bell peppers.
- Drizzle with balsamic vinaigrette for added flavor.
Quinoa
Afternoon Snack:
Carrot Sticks with Hummus
Dinner:
Baked Salmon with Roasted Vegetables
- Season a salmon fillet with lemon juice, garlic, and dill, then simply bake within the oven until cooked through.
- Roast a medley of veggies, similar to broccoli and carrots, with olive oil and spices until tender.
Quinoa
Evening Snack:
Cottage Cheese with Sliced Almonds
It’s price mentioning that this meal plan won’t work for everybody. Remember to regulate portions and ingredients to your dietary needs and preferences.
Conclusion
It’s not complicated, but by consistently exercising, mindful nutrition, and getting loads of sleep, you’ve got taken the right steps to realize your fitness goals and transform into the lean and mean machine of your dreams. This four-week program is among the finest ways to kickstart your weight reduction exercise training and get you pumped up for the long run.
When you complete the four-week program and begin in search of your next challenge or need to expand your knowledge, I highly recommend looking into our SFS Fat Loss Program, with its twelve weeks of in-depth workouts and nutrition guide!
