Workout Plan To Lose Weight Fast At Home

If you haven’t got access to a gym and no equipment at home there is still hope! There are plenty of exercises you can do to transform your body in a short space of time with this beginner 4 week workout plan for weight loss that uses no equipment at all.

Welcome to HIIT WEEKLY, I’m Luke, a certified Personal Trainer, and along with my wife Demi we help women get back into shape and feel amazing.

The plan we have for you today will help guide you through 4 weeks of bodyweight high-intensity interval training (HIIT) and low-intensity cardio designed to transform your body.

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What’s great is that you can do it absolutely anywhere as you will not need and equipment, so no excuses not to train.

This 4-week workout plan for weight loss is perfect for beginners who just want to follow a simple plan to get fit.

This 4-week home workout plan consists of just 12 bodyweight exercises split up into 4 workouts so you do just 3 per day.

Weight Loss Workout Plan: Your Weekly Fitness Plan To Lose Weight

Over each week you will hit all the muscles in your body for a great all-round workout. There are specific exercises for your abs, arms, and legs in each workout so nothing gets left out.

Follow the 4-week plan as outlined below and supplement your training with daily steady-state cardio such as walking to burn up extra calories and fat. Aim for 45 minutes a day as a minimum, every day of the week.

Fit the 4 workouts in around your lifestyle, making sure you do each of the 4 workouts each week. It might look something like this;

Day Workout Routines For Beginners At Home

Aim to do each exercise for 1 minute, you should be able to move from one exercise to the next without resting. If you need to rest that’s fine take as long as you need but make sure you try to beat your overall workout time on the next day.

Once you have completed each of the 3 exercises in the workout rest for 30-60 seconds and then repeat for 5 rounds. If 5 rounds are too much to begin with, reduce the number of rounds you do, maybe start with three and then increase to 4 the following week and 5 rounds the next.

As you get fitter through the 4 weeks try to reduce all rest times and increase how hard you work during each exercise.

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It’s fun to challenge yourself and count how many repetitions of each exercise you can do and try to beat it on the next round or following week., Just remember to take a little note.

Before each workout try the warm-up routine that we use before most workouts. If it’s too difficult, feel free to modify it. The main aim is to get your joints and muscles warm and ready for the workout ahead.

Here is your beginners 4-week workout plan to lose weight that uses absolutely no equipment at all. Follow the plan below for amazing results.

Day Gym Workout Plan For Weight Loss {free Pdf}

Get started asap so you can start reaping the rewards. Make sure you do all of the workouts each week while following the 7 day diet plan for faster results.

Lose weight and get in great shape with our 6 Week Flat Belly Challenge. Where we guide you through our diet and exercise plan designed to help you drop the pounds fast while transforming your body shape.

The program comes complete with a food guide, our HIIT workouts with videos and more that can all be done at home or at the gym.

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We’re Luke and Demi, parents to two beautiful boys and creators of HIIT Weekly. Our health and fitness blog teaches women how to lose weight and get fit fast.

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Lose weight and get fit with our FREE 15-minute HIIT Challenge where we sed you a new 15-minute workout each day for 7 days.Searching for the best exercise to lose weight and Google has brought you here? Good. We're about to lay some serious knowledge on you about how to work out to lose weight and which one will suit you and your goals best.

Weight Loss Home Workout Plan For Women

Pulling no punches, we've asked the experts for their hottest (and best) takes, as well as answered your frequently asked questions about exercise for weight loss: namely, where beginners should start, how much weight you should aim to lose per week and what's better to measure: fat or weight.

So, strap in and scroll on for a full breakdown of the 8 best forms of exercise to lose weight. And, no. It's not scrolling Netflix. Sob.

'It helps to burn harmful visceral fat, commonly known as belly fat, ' says PT and CEO of Peak Performance Health, Richard Puplampu. But, and this is important, going out and trying to run for 30 or 40 minutes without proper training won't do you much good. Instead, stick to a plan and work your way up.

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This four-week running plan designed by personal trainer and run coach Tashi Skervin-Clarke will help to get you to a place where you can run for 30-minutes non-stop.

Or learn how to start running with 30 tips for beginners and dig deeper into running for weight loss. Whatever you choose, do it safely, sustainably with progressive goals in mind. Not mammoth feats that'll push your body to its upper limit.

'There are plenty of benefits of cycling; it is an aerobic workout that's brilliant for increasing your body temperature, improving endurance and helping support the cardiovascular system, ' explains says trainer and founder of Glam Fit Jenna Rigby.

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'You can burn up to 600 calories per 60 minutes [depending on your body weight and fitness levels] which is a great workout.' However, she caveats, it’s not ideal for beginners initially as poor form, lack of mobility and low stamina could cause issues.

Pushing pedals to hit your weight loss goals can be fun, too – not least because you can get your kicks on an exercise bike as well as out in the real world on an actual bike.

Fall into the category of HIIT: high-intensity exercise with short breaks, whereas a bike ride is more likely to count as LISS (low-impact steady-state) cardio, which is slower with consistent effort throughout.

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That being said, smashing a spin class every day will create more stress in your body than a gentle daily 30-minute bike ride as your body is put under more strain. Commit to three to four cardio sessions a week, focusing on mixing up the sessions between high and low intensity.

According to Nike and ITV trainer Luke Worthington, a mix of strength training (more on this later) and walking is the best way to lose weight well.

'The most effective way to reduce body fat is to remain in a mild energy (calorie) deficit... and the most effective way of doing this is to increase NEAT [Non-Exercise Activity Thermogenesis – every activity you do that burns calories but isn't exercise, sleep or eating], ' he says.

How To Lose Weight Fast With Exercise: A Home Workout Routine

So, everything from household chores to a lunchtime walk increases our NEAT and helps to keep our fat burn ticking over each day. 'By increasing the amount we walk – 10, 000 daily steps is a great and achievable goal, ' he suggests.

If walking for weight loss is your goal then it can be good to work to a structure: enter our four-week plan, designed by PT Sam McGowan to get your steps up and improve stamina.

Whether you're following a strength training for beginners guide or are familiar with lifting dumbbells and kettlebells, strength training is a fantastic way to maintain and build lean muscle tissue. The more muscle you have, the more calories you'll burn each day during workouts and at rest.

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'An improved metabolic rate [how quickly your body uses fuel and fat for energy] will lead to more calories being burned throughout the day and lower your chances of struggling with big fat loss plateaus, ' says PT and online fitness and nutrition coach, Daniel Harrod.

'To build and maintain muscle, you need to place greater stress on the muscle tissue you already have with weights. Traditional steady-state cardio can't provide enough of an impact to achieve any appreciable muscle gains, ' Harrod says. Instead, look to workouts that put your muscles under stress and stimulate new tissue growth.

As it gets, ATM. Characterised by challenging bursts of effort followed by rest, it'll get your heart rate up and then some.

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'It works by combining short intervals with short rest, manipulating the heart rate into an anaerobic state [working with limited oxygen], ' explains Rigby. 'You'll benefit from the fat-burning effects long after you've finished the workout.' Trust us when we say it's hard, sweaty work: think jump squats, burpees and tuck jumps.

Doing yoga for weight loss can seem counter-intuitive, not least because one of the main benefits is a calmer mental state. However, zen-vibes aside, there's a lot to be said for the strengthening and lengthening asanas