Here’s a structured 4-week weight-loss workout plan for beginners that balances cardio, strength training, and flexibility exercises. The goal is to build consistency, burn calories, and improve overall fitness.
Week 1: Building the Foundation
Focus: Establishing a workout routine, improving mobility, and boosting endurance.
Monday – Full-Body Strength (30 min)
- Bodyweight squats – 3 sets of 12
- Push-ups (knee or regular) – 3 sets of 10
- Dumbbell shoulder press – 3 sets of 12
- Glute bridges – 3 sets of 12
- Plank hold – 30 seconds
Tuesday – Cardio & Core (30 min)
- Brisk walking or jogging – 20 minutes
- Bicycle crunches – 3 sets of 15
- Leg raises – 3 sets of 12
- Russian twists – 3 sets of 12
Wednesday – Active Recovery (Stretching & Mobility)
- Yoga or stretching – 20 minutes
Thursday – Lower Body Focus (30 min)
- Squats – 3 sets of 12
- Lunges – 3 sets of 12 (each leg)
- Calf raises – 3 sets of 15
- Step-ups – 3 sets of 12
- Side planks – 30 seconds per side
Friday – Cardio HIIT (30 min)
- Jumping jacks – 30 sec
- High knees – 30 sec
- Bodyweight squats – 30 sec
- Mountain climbers – 30 sec
- Repeat 3-4 rounds
Saturday – Upper Body & Core (30 min)
- Dumbbell bicep curls – 3 sets of 12
- Shoulder taps – 3 sets of 15
- Push-ups – 3 sets of 10
- Hanging leg raises – 3 sets of 12
Sunday – Rest or Light Activity (Walking/Yoga)
Week 2: Increasing Intensity
- Increase workout duration to 40 minutes per session.
- Add more reps or weight to strength exercises.
- Extend plank holds to 45 seconds.
Week 3: Pushing Limits
- Add resistance bands or increase dumbbell weights.
- Increase jogging time to 30 minutes.
- HIIT sessions: Increase round count to 5 rounds.
Week 4: Maximizing Results
- Mix workouts (e.g., do cardio after strength training).
- Try advanced variations (e.g., jump squats, decline push-ups).
- Increase core workout reps to 20 per set.
Tips for Success
✔ Stay hydrated and eat a balanced diet.
✔ Focus on form over speed to avoid injuries.
✔ Get at least 7-9 hours of sleep for recovery.
✔ Stay consistent – progress takes time!
