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The 4-week workout plan to lose weight: Week 3

Fire up your metabolism and get ready to sweat with this four-day, fat-burning plan.

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Jump Squat
Drazen Lovric / Getty
Jump Squat
Drazen Lovric / Getty

Exhausted? Sore? Both? Good.

You’ve made it halfway through our month-long workout plan to lose weight and burn belly fat, and we bet by this point your body’s probably feeling just a little bit tired. (For tips on recovery, check out our primer on how to relieve aching muscles.) But that means you’re burning calories and building lean, solid muscle where before there was only flab.

Don’t expect Week 3 to be any easier. In fact, expect the intensity to be taken up a notch or two across all of the workouts.

The Warmups

Do Warmup A before Day 1 and Day 3. Do Warmup B before Day 2 and Day 4.

Warmup A

  • Cobra Pose (10 reps)
  • Knee Hug (10 each side)
  • Inverted Hamstring (10 reps)
  • Lateral Lunge (10 reps each side)
  • Front-Plank (Hold for 30 sec.)
  • Side-Plank (set of 10 each side, hold for 2 sec. each)

Warmup B

  • Cat/Cow Pose (10 each)
  • Glute Bridge (10 reps)
  • Lateral Lunge (10 reps each side)
  • Backward Lunge (10 reps each side)
  • Knee Hug (10 reps each side)
  • Butt Kicks (10 reps each side)
Pushup

4-week weight-loss workout plan: Week 4

Now's not the time to start slacking.

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Routine

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The 4-week workout plan to lose weight: Week 3

Workout I (Monday): Interval running workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 23

Run

Equipment
Sets
--
Reps
1-mile warmup (light jog/walking)
Rest
--
Exercise 2 of 23

Run

Equipment
Sets
--
Reps
4 min. at 80% effort
Rest
--
Exercise 3 of 23

Run

Equipment
Sets
--
Reps
3 min. at recovery pace
Rest
--
Exercise 4 of 23

Run

Equipment
Sets
--
Reps
2 min. at 80% effort
Rest
--
Exercise 5 of 23

Run

Equipment
Sets
--
Reps
2 min. at recovery pace
Rest
--
Exercise 6 of 23

Run

Equipment
Sets
--
Reps
4 min. at 80% effort
Rest
--
Exercise 7 of 23

Run

Equipment
Sets
1
Reps
3 min. at recovery pace
Rest
--
Exercise 8 of 23

Run

Equipment
Sets
1
Reps
2 min. at 80% effort
Rest
--
Exercise 9 of 23

Run

Equipment
Sets
1
Reps
1-mile cooldown (light jog or walking)
Rest
--

The 4-week workout plan to lose weight: Week 3

Workout II (Tuesday): Total-body resistance training (increase weights 10%)

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 23

Dumbbell Bench Press

Equipment
Dumbbells
Sets
2
Reps
10 per side (alternate)
Rest
90 sec.
Exercise 11 of 23

Lat Pulldown

Equipment
Cable Machine
Sets
2
Reps
10
Rest
90 sec.
Exercise 12 of 23

Bulgarian Split Squat

Equipment
Dumbbells
Sets
2
Reps
10 per side
Rest
90 sec.
Exercise 13 of 23

Incline Dumbbell Skull Crusher

Equipment
Bench
Sets
2
Reps
10 per side
Rest
90 sec.
Exercise 14 of 23

Farmer’s Walk

Equipment
Dumbbells
Sets
2
Reps
30 yards
Rest
90 sec.
Exercise 15 of 23

Pullup

Equipment
Pullup Bar
Sets
2
Reps
5 or as many as possible
Rest
90 sec.

The 4-week workout plan to lose weight: Week 3

Workout III (Thursday): 40-min. AMRAP

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 23

Run

Equipment
Sets
1
Reps
400m
Rest
0 sec.
Exercise 17 of 23

Jump Squat

Equipment
No Equipment
Sets
1
Reps
12
Rest
0 sec.
Exercise 18 of 23

Walking Lunge

Equipment
Dumbbells
Sets
1
Reps
12 each side
Rest
90 sec.

The 4-week workout plan to lose weight: Week 3

Workout IV (Friday): Do 3 rounds

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 23

Pullup

Equipment
Pullup Bar
Sets
--
Reps
5 or as many as possible
Rest
90 sec.
Exercise 20 of 23

Pushup

Equipment
Sets
3
Reps
10
Rest
90 sec.
How to
1st set: Diamond pushup 2nd set: Hands rotated out 3rd set: Traditional
Exercise 21 of 23

Burpee

Equipment
No Equipment
Sets
1
Reps
20
Rest
90 sec.
Exercise 22 of 23

Mountain Climber

Equipment
Medicine Ball
Sets
1
Reps
20
Rest
90 sec.
Exercise 23 of 23

V-Up

Equipment
Sets
1
Reps
15
Rest
90 sec.
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