4-Week Advanced Weight Loss Program

Woman Doing Dips on a Couch
Woman Doing Dips on a Couch. Shestock/Getty Images

If you want to lose serious weight, you know you need to do two important things: exercise and eat a healthy, low-calorie diet.

But, just how much exercise do you really need to lose weight? Usually, it's more than you think. For weight loss, The American College of Sports Medicine recommends accumulating 200-300 minutes of exercise each week to lose weight, and that's without changing your eating habits, which translates to about 30-60 minutes of exercise every day.

That's a pretty broad definition, so you may wonder what those workouts actually look like. That's the question this 4-Week Advanced Weight Loss Program answers, giving you four weeks worth of high intensity, advanced workouts that will help you build strength and endurance, and lose weight.

4-Week Advanced Weight Loss Program

This name of this program says it all—very tough, high-intensity cardio workouts, strength training, and circuit training.

If you're doing this program, you should be well-versed in exercise and have at least a good six months of consistent exercise under your belt. If you're a beginner, I encourage you to ease into a more basic exercise program to allow your body to get used to exercise before trying these intense workouts.

What You Need

  • a mat 
  • a BOSU balance trainer. You can also substitute a step or do the moves on the floor.
  • a medicine Ball
  • six days and 30-60 minutes of time on each of those days to complete your workouts

An Overview

  • Week 1: Your first week starts with six days of workout with a mix of steady state cardio, total body training, high-intensity cardio and core, and flexibility workouts.
  • Week 2: This week introduces a bit of a different schedule with a couple of new workouts to try. Listen to your body and take extra rest days as needed.
  • Week 3: This week is the same as last week, so there's nothing really different...just tough workouts to help you get fit and burn calories. Pay attention to how you feel this week, since too many high-intensity workouts can lead to burnout or overtraining.
  • Week 4: For your last week, you'll have one new workout, plus you get an extra rest day this week, something that is well deserved if you finished all the workouts. No matter how many you finished, give yourself a reward for working so hard.

Tips for Better Workouts

  • Make it work for you: This is a very tough workout schedule, so take extra rest days and skip workouts if you need to. It's perfectly fine to stay at one week for a while rather than moving on, if that's what you need to perfect the exercises. Make this schedule work with your life and your fitness level
  • See your doctor if you have any medical conditions, illnesses or injuries
  • Substitute your own workouts if you have other activities you enjoy

 

Week 1

Week 2

Week 3

Week 4

Mon

~45-Min Cardio
~Upper Cardio Circuit 1-2 sets

Mon

~Tabata Cardio
~Upper Cardio Circuit-1-2 sets

Mon

~Tabata Cardio
~Upper Cardio Circuit 1-2 sets

Mon

~Tabata Low Impact
~Upper Cardio Circuit 1-2 sets

Tues

~Total Body Superset - 2 sets

Tues

~45-Min Cardio

Tues

~45-Min Cardio

Tues

~30-60-90 Intervals

Wed - Choose 1

~Tabata Cardio

Wed

Active Rest

Wed

Active Rest

Wed

Active Rest

Thurs

Active Rest

Thurs

~Lower Body/Core Circuit-1 set

Thurs

~Lower Body/Core Circuit-1 set

Thurs

~Lower Body/Core Circuit-2 sets

Friday

~35-Min Boredom Buster

Friday

~Choose one 10-Min Cardio-2 sets
~Total Body Stretch

Friday

~Choose one 10-Min Cardio-2 sets
~Total Body Stretch

Friday-Choose 1

~Free Cardio-Whatever you like
~Total Body Stretch

Sat

~Total Body Superset - 2 sets

Sat

~Total Body Superset - 2 sets

Sat

~Total Body Superset - 2 sets

Sat

~Cardio Strength Circuit

Sun

~Choose one 10-Min Cardio
~Core and Flexibility

Sun

~35-Min HIIT Cardio

Sun

~35-Min HIIT Cardio

Sun

Celebrate!

Continue Reading