4-Week At-Home Fat Loss Workout Routine & Diet Plan

Customketodiet 9:26 AM

When shedding those extra pounds, the focus naturally leans towards trimming some belly fat. So how do you do it? With a quick Google search, you'll realize there are thousands of articles out there, and it can be a struggle to decide what will work for your needs. 

This is unfortunate because trimming the fat doesn't have to be complicated. To keep things simple, I have created a four-week home workout routine and diet plan that can help you get on track with minimal to no equipment.

So what are you waiting for? Let's get into the good stuff and get you started! 

How This Workout Program Works

This workout program consists of four workouts a week and a light activity day. Each workout aims to increase heart rate, rev up metabolism, and, when combined with proper nutrition, help you lose weight. 

You can also expect to improve your strength, mobility, stability, and endurance. 

Upper Body Day:

You'll start each week by strengthening and toning your upper body. You won't even need fancy gym equipment for this workout; just your body weight is necessary, or even some simple household items can suffice.

If you have some basic workout equipment, that would be great. Still, if not, then you 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 can also be great options for effectively targeting your upper body muscles.

Lower Body Day:

On your lower body day, you'll focus on targeting the muscles in your legs, such as the glutes, quads, calves, and hamstrings. While most of the movements use just your body weight, squats, lunges, and calf raises can be made more or less challenging by holding onto a sturdy chair for balance or by adding a backpack filled with books for resistance.

When working out at home, it pays to get creative with household items to challenge yourself and maximize your workout!

Full Body Day:

For a well-rounded workout, you want to incorporate exercises that simultaneously engage several muscle groups. Planks, mountain climbers, burpees, and squat jumps are excellent choices for a full-body burn and maximizing your workout time.

HIIT Training Day:

High-intensity interval Training (HIIT) is a powerful fat-burning tool that can be done in the comfort of your home. The workouts I made for this program alternate between periods of high-intensity exercises, such as jumping jacks, high knees, and fast-paced burpees, with short rest intervals to let you catch your breath and get ready for the next round.

HIIT workouts are incredibly time-efficient and, in my opinion, one of the most effective ways to torch calories and boost metabolism.

Light Activity Day:

I understand your desire to try working out every day and achieve your goals faster. However, working out all the time can be detrimental to your health and result in injuries, poor sleep, or loss of motivation. 

I incorporated a light activity day each week to prevent this while keeping you active. These days, you want to engage in light activities such as walking, bicycling, or yoga to keep your body moving without overexerting yourself. 

Focus on easier movements that get the blood flowing yet allow you to recover and prepare for the upcoming week.

Rest Days:

Like most of life's best things, exercise is all about balance. While it's fantastic that you want to work out harder every day, time out is just as important, if not more important, than any part of the exercise plan. 

Even professional athletes like to schedule rest time and easy sessions in their weekly training. During your rest days, focus on getting plenty of sleep, maintaining hydration levels, simple active recovery, and eating nutritious meals to support your body's recovery process.

4 week workout plan

Week 1: Building a Strong Foundation

Monday - Upper Body Day:

Warm-up:

Workout:

  • Push-ups: 3 sets of 10 reps
  • Pull-ups: 3 sets of 10 reps
    • Superset - Bent-over rows (using water bottles, household 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
    • Superset - Tricep kickbacks (using water bottles or household items): 3 sets of 12 reps
  • Supermans: 3 sets of 10 reps
    • Superset - Reverse flyes (using water bottles or household items): 3 sets of 12 reps

Cool-down:

Tuesday - Lower Body Day:

Warm-up:

Workout:

  • Jump squats: 3 sets of 12 reps
    • Superset - Goblet squats (using a backpack filled with books): 3 sets of 12 reps
  • Bodyweight single-leg Romanian deadlifts: 3 sets of 12 reps
    • Superset - Romanian deadlifts (using water bottles or household 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 household 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 entire circuit four times.

Cool-down:

  • Walking or light jogging in place (2 minutes) 

Friday - Light Activity Day:

(Pick one activity)

  • Hiking in nature: 45 minutes
  • Gentle yoga session: 30 minutes
  • Swimming or water aerobics: 30 minutes

Saturday - Rest Day:

  • Active recovery (20-30 minutes): Walking, gentle stretching, foam rolling

Sunday - Rest Day:

  • Active recovery (20-30 minutes): 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
    • Superset - 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
    • Superset - 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 each 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)
    • Superset - Single-leg Romanian deadlifts (using water bottles, dumbbells, or household 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 household 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 each 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) 
    • Superset - 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
    • Superset - Renegade rows into a push-up: 3 sets of 10 reps
  • Side plank rotations: 3 sets of 10 reps (each side)

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 hiking: 45-60 minutes
  • Gentle yoga or stretching: 30 minutes

Saturday - Rest Day:

  • Active recovery: Walking, gentle stretching, foam rolling

Sunday - Rest Day:

  • Active 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
    • Superset - 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
    • Superset - DB floor bench: 3 sets of 8-10 reps
  • Pull-ups: 3 sets of 8-10 reps
    • Superset - 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)
    • Superset - DB Deadlifts (using water bottles or household items): 3 sets of 12 reps
  • Jump squats with a pause at the bottom: 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 (each side)
    • Superset - Standing calf raises with weight (using water bottles or household 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 each 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 hiking: 45-60 minutes
  • Gentle yoga or stretching: 30 minutes

Saturday - Rest Day:

  • Active recovery: Walking, gentle stretching, foam rolling

Sunday - Rest Day:

  • Active recovery: Walking, gentle stretching, foam rolling

Week 4: Finishing 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 (each side)

Workout:

  • Archer push-ups: 3 sets of 8-10 reps (each side)
  • Pull-ups or assisted pull-ups: 3 sets of 8-10 reps
    • Superset - 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
    • Superset - DB Tricep kickbacks: 3 sets of 10-12 reps
  • Supermans: 3 sets of 12-15 reps
    • Superset - Concentration curls (using water bottles or household 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 each arm

Tuesday - Lower Body Day:

Warm-up:

Workout:

  • Bodyweight squats: 3 sets of 12 reps
    • Superset - Sumo deadlifts (using dumbbells or household 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)
    • Superset - Jump squats with a medicine ball or weighted object: 3 sets of 10 reps
  • Bodyweight good mornings: 3 sets of 10-12 reps
  • Supermans: 3 sets of 12 reps
    • Superset - Standing calf raises with weight (using water bottles or household 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 each 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 (each side)
  • 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 focusing on major muscle groups (5-10 minutes)

Friday - Light Activity Day:

(Pick one activity)

  • Swimming or water aerobics: 30-45 minutes
  • Brisk walking or hiking: 45-60 minutes
  • Gentle yoga or stretching: 30 minutes

Saturday - Rest Day:

  • Active recovery: Walking, gentle stretching, foam rolling

Sunday - Rest Day:

  • Active recovery: Walking, gentle stretching, foam rolling
SFS Fat Loss Program
SFS Fat Loss Program

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Diet Plan

While exercise plays a vital role in burning calories and sculpting your physique, the part that typically makes or breaks your dream body is nutrition.

You need to imagine your body as a finely tuned machine; just as you wouldn't fuel a high-performance car with low-quality gasoline and cheap parts, you shouldn't fuel your body with empty calories and highly processed foods.

Proper nutrition gives your body the foundation to focus on fat loss while giving it the nutrients it requires to function at peak efficiency, including increased energy levels, improved digestion, enhanced muscle recovery, and strengthened immunity.

To get the most out of your meals and keep you fuller for longer, we want to focus on a nutritionally dense diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. 

Furthermore, prioritizing nutrient-dense foods over calorie-dense options ensures you hit your goals and maintain long-term health and vitality instead of viewing food solely as a source of calories.

To me, shifting your perspective to see it as fuel for your body, nourishing you from the inside out, is the key to having long-term success with your goals. 

Here's a sample meal plan for what a day of healthy eating can look like:

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 in the egg mixture.
  • Once the edges start 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

    • Toast one slice of whole-grain bread with a thin layer of avocado on top.

    Fresh Fruit Salad

    • Combine diced strawberries, blueberries, and kiwi in a bowl for a refreshing side.

    Mid-Morning Snack:

    Greek Yogurt with Mixed Berries

    • Have a serving of Greek yogurt with some mixed berries.

    Lunch:

    Grilled Chicken Salad

    • Grill a chicken breast seasoned 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

    • Prepare a side of quinoa according to package instructions to boost your meal's protein and fiber.

    Afternoon Snack:

    Carrot Sticks with Hummus

    • Enjoy crunchy carrot sticks with a side of hummus for a satisfying and nutritious snack.

    Dinner:

    Baked Salmon with Roasted Vegetables

    • Season a salmon fillet with lemon juice, garlic, and dill, then simply bake in the oven until cooked through.
    • Roast a medley of veggies, such as broccoli and carrots, with olive oil and spices until tender.

    Quinoa

    • Serve a portion of quinoa alongside the salmon and roasted vegetables for a well-rounded meal.

    Evening Snack:

    Cottage Cheese with Sliced Almonds

    • Have a serving of cottage cheese topped with a sprinkle of sliced almonds for a protein-rich bedtime snack.

    It is worth mentioning that this meal plan will not work for everyone. Remember to adjust portions and ingredients to your dietary needs and preferences.

    Conclusion

    It isn't complicated, but by consistently exercising, mindful nutrition, and getting plenty of sleep, you've taken the right steps to achieve your fitness goals and transform into the lean and mean machine of your dreams. This four-week program is one of the best ways to kickstart your weight loss exercise training and get you pumped up for the future. 

    Once you complete the four-week program and start looking for your next challenge or want 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!

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