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

Now's not the time to slack off. Attack the final week of our month-long, fat-burning program and put the finishing touches on your weight-loss goals.

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Pushup
Westend61 / Getty
Pushup
Westend61 / Getty

Congratulations: You’ve finally made it to the final week of our four-week workout program to lose weight and burn belly fat.

But even after you make it through all four days of the most intense strength training and cardio workouts you’ve experienced so far, your weight-loss journey is only beginning. To maintain your newly trim physique and continue to build lean muscle mass, you’re going to need to stay on top of your diet and take on new, muscle-building workouts.

Finish the month strong, keep eating clean, and soon you’ll be explaining how you got that lean body to all the guys at the gym.

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)

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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 3

Run

Equipment
Sets
--
Reps
1-mile warmup (light jog/walking)
Rest
--
Exercise 2 of 3

Run

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

Run

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

Run

Equipment
Sets
--
Reps
2 min. at 80% effort
Rest
--
Exercise 5 of 3

Run

Equipment
Sets
--
Reps
2 min. at recovery pace
Rest
--
Exercise 6 of 3

Run

Equipment
Sets
--
Reps
4 min. at 80% effort
Rest
--
Exercise 7 of 3

Run

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

Run

Equipment
Sets
--
Reps
2 min. at 80% effort
Rest
--
Exercise 9 of 3

Run

Equipment
Sets
--
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 (same weight, 1 more set)

Exercise
Equipment
Sets
Reps
Rest
Exercise 10 of 3

Dumbbell Bench Press

Equipment
Dumbbells
Sets
3
Reps
10 per side (alternate)
Rest
90 sec.
Exercise 11 of 3

Lat Pulldown

Equipment
Cable Machine
Sets
3
Reps
10
Rest
90 sec.
Exercise 12 of 3

Bulgarian Split Squat

Equipment
Dumbbells
Sets
3
Reps
10 per side
Rest
90 sec.
Exercise 13 of 3

Incline Dumbbell Skull Crusher

Equipment
Bench
Sets
3
Reps
10 per side
Rest
90 sec.
Exercise 14 of 3

Farmer’s Walk

Equipment
Dumbbells
Sets
3
Reps
30 yards
Rest
90 sec.
Exercise 15 of 3

Pullup

Equipment
Pullup Bar
Sets
3
Reps
5 or as many as possible
Rest
90 sec.

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

Workout III (Thursday): 45-min. AMRAP

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 3

Run

Equipment
Sets
1
Reps
400m
Rest
0 sec.
Exercise 17 of 3

Jump Squat

Equipment
No Equipment
Sets
1
Reps
12
Rest
0 sec.
Exercise 18 of 3

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 3

Pullup

Equipment
Pullup Bar
Sets
--
Reps
5 or as many as possible
Rest
90 sec.
Exercise 20 of 3

Pushup

Equipment
Sets
--
Reps
12
Rest
90 sec.
How to
1st set: Diamond pushup 2nd set: Hands rotated out 3rd set: Traditional
Exercise 21 of 3

Burpee

Equipment
No Equipment
Sets
1
Reps
25
Rest
90 sec.
Exercise 22 of 3

Mountain Climber

Equipment
Medicine Ball
Sets
1
Reps
25
Rest
90 sec.
Exercise 23 of 3

V-Up

Equipment
Sets
1
Reps
15
Rest
90 sec.
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