4 day workout routine for weight loss at home

 

The goal of each workout is to achieve a pump. Day 6: Rest. Always keep your core engaged throughout. Then progress to two to three sets of 8 to 10 reps. We turned this bodyweight workout into a fun infographic because that’s how we roll around here: Jump to the “ Best Bodyweight Exercises ” section for a full breakdown of each movement. This training plan will help both males and females to shape their physique. Day 5 – Push Workout. Barbell Static Hold. Look no further! All you need as a beginner is this routine! This workout is a full body workout no equipment is necessary! You can do it at home in a small Workout Day 4: Strength training: Combine all the strength training exercises listed above—plank knee-ins, sky kicks, into a circuit. Burn. 7. Supersetting Rules. Jan 6, 2021 · Instructions. 12-15. Workout: Push-ups: 3 sets of 10 reps. Do 12 reps of all movements for 3 sets each, and then rest for 30 seconds between each set. Here is the complete day one routine of our full-body workout: Smith machine squat: 3 sets x 10-15 reps. During Weeks 4-6, when rest periods are down to 20 seconds or less, your goal is to simply Jan 30, 2024 · Keep abs engaged to support your back. Rowing. Day 5: Full Body HIIT & Core. 4 Jun 3, 2024 · Air squats: 2 sets of 20 seconds. Day 6: OFF. Here’s an example of a 4-day workout routine for weight loss and toning that’s ideal for beginners: Day 1: Full-Body Resistance Training. Download your free full body workout plan with daily guided, videos on YouTube. The guidelines of the American College of Sports Medicine (ACSM) suggest moderate-intensity exercise for 30 minutes of five days a week or 20 minutes of vigorous cardio exercise three days a week to reap the health benefits. This is a pretty intensive exer So, the overall routine will train your entire upper body efficiently. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. Is the 4-day Split for Me? So, it’s time to start a new 4-day workout routine. Friday – Back and Biceps. ‌ Move 1: Hundred ‌. 7 burpees to 15 plank jacks. For the cardio days, I suggest a day of high-intensity interval training (HIIT) and a day of steady-state cardio. Cable behind head tricep extension- 3 sets of 10 reps + 1 drop set. Standing straight, spread the arms to the sides and the legs wide apart. Warm-up: Jogging in place for 5 minutes, followed by dynamic stretches. Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories! Oct 14, 2023 · The 4-day push/pull workout is similar to the upper/lower routine. While setting up your routine remember these 5 elements (and don’t let the ego get in the way). The American Council on Exercise estimates that a 140-pound (65-kg) person burns about 6. Home Workout #9: Train like Batman. Aug 14, 2021 · Here’s a summary of the 4-week gym workout plan for weight loss: Week 1: Low-impact Cardio and Compound Lifting. Walking lunges x 20 reps each leg. 4. An example of what a week of full body workouts and an example routine can be found below. Get in, stimulate the muscle, get out, and recover. 4-week workout plan for weight loss also includes exercises that target each body part which helps reduce risk factors for injuries while also increasing consistency when exercising. Day 3: Core. Apr 12, 2021 · Day 3: Dumbbell Upper Body Workout. Machine chest press: 3 sets of 10-15 reps. And it’s a 4-Day workout, not 3 or 2, so follow though with each workout through the week. Day 4: Chest and Arms. Home Workout #10: The PLP Progression. Push-ups x 20 reps. V bar lat pulldown: 3 sets of 10-15 reps. To make things even more challenging, in Phase 4 rest times will Jan 26, 2024 · As we hinted earlier, this is a 4 day split workout plan. These are shorter workouts that are 20-40 minutes long tops. 3. Friday: Workout 4. Your weekly routine could look something like this: lower body, upper body, rest, lower body, upper body, followed by two more rest days. Monday: Full Body Workout A. Diet Recommendation. Sep 13, 2022 · Day 4: Lower Body. At home, use a bench or an exercise ball supporting your head, neck and shoulders with hips held up, maintaining Feb 14, 2024 · Now, this is just a basic, 3-day, Full-Body workout routine. 2. Saturday: Rest. This no-equipment home workout is quite similar to the beginner home workout but also more intense. Oblique Sit-Up. 10 Dumbbell rows (use a milk jug or other weight). Always warm up before your workout and cool down once you are done with the main part of your session. Day 4: Lower Body B. Thursday – Shoulders and Abs. Aug 16, 2023 · Try to work hard for at least 30 seconds and then rest for at least 60 seconds. Home Workout #8: High-Intensity Interval Training. A & B exercises are supersets. Jan 29, 2024 · Consistency is key when it comes to at-home workouts for weight loss. Saturday – Rest. Perform 10-12 reps of the first weighted exercise. All you need is a set of dumbbells and 30 minutes a day. Dumbbell chest press. For example, do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. When you’re eating fewer calories than you’re used to, you need to train with the goal of preserving as much lean muscle mass as possible. Curl your chin toward your chest, lifting your head neck until you reach the shoulders, and push your legs out as high as you can keep your lower back on the mat. We have a whole guide on how to build your own workout, but there are infinite ways to build a strength training routine. Here are two ab circuits I cycle through each week while doing the 4-day split: one focuses more on the obliques and the other focuses on the rectus abdominus. A healthy rate of weight loss is 1-2 pounds per week (2). And when you're finished, be sure to check out A 69-Year-Old Trainer Shares the 7 Fitness Habits That Keep Her Looking 25. Sep 17, 2023 · 4 day full body workout splits are an awesome choice for those looking to focus on the main compound lifts to build muscle and strength. Do one warm-up set before every exercise (40- 60% of workout workload). Day 7: Rest. Do one set of each exercise: 6-8 reps of deadlifts and 10-15 reps of sit-ups. Day 3: Pull + Abs. Benefits of using a PPL split include: May 9, 2024 · Bodyweight-only Home Workout Plan #1 (Fat Loss): 4-8 weeks Full Body Workouts. Sunday – Rest. Full body HIIT. Reps. This typically means training with rep ranges in the 5-10 or 10-15 range, depending on the exercise. Day 3 – Legs Workout. i. Apr 1, 2020 · This routine includes two workouts per week, so hit these sessions at least once each, and up to two times each per week. The 5-day ULPPL split, a hybrid that combines both the upper-lower and push-pull-legs splits, is designed to optimize gains by targeting each muscle group twice a week. Press into your hands and heels as you lift your chest, torso, and legs from Jun 12, 2024 · 10 Push-ups. Lie flat on your back with arms by your sides, legs lifted and knees bent to a 90-degree angle. 6 burpees to 20 total bicycle Do you want to lose as much as 4kg in just one week? Today's intensive full body workout will help you achieve that!This workout can be done everyday BUT onl Feb 13, 2024 · 1. Training large muscles twice promote hypertrophy and builds sizable muscles. Tuesday: 30 to 60 minutes of moderate cardio, such as the Cardio Endurance Workout. Home Workout #7: Attack of the Angry Birds. The sample 4 day workout routine for lean muscle with cardio is as follows: Monday – Chest, Triceps, Abs. Day 1 – Endurance Workout. May 8, 2022 · 1-2 min. Rest day. Days 1-10: Igniting the Metabolism. Single-arm cable tricep extension: 3 sets of 10-15 reps. 1-2 min. Day 3: Rest. Sun Salutations May 6, 2024 · Day 1: Upper Body. Jun 23, 2023 · Perform two rounds of this 10-minute EMOM (every minute on the minute): 9 burpees to 5 V-ups. Pull-ups: 3 sets of 10 reps. Day 2: Upper Body. "I love to use cardio strength training when the goal is weight loss, meaning you're using your weight training routine to build muscle but you're moving in a way, and you're lining your reps up in a way to allow your heart rate Feb 2, 2019 · Day 2: Back and biceps. Training volume. Do all movements in both strength workouts for women this way. 4 Day Full Body Workout Routine For Mass with PDF: 1. Feb 28, 2022 · Setting up an effective cardio program for weight loss can be confusing. For the best results, stick to this plan for 6-8 weeks before taking a break. May 28, 2024 · Monday: 15 minutes of HIIT, alternating 30 seconds of sprints with 1 minute of walking for 15 minutes. Rest between exercises: Take as little rest as possible. Oct 3, 2022 · Day 1 : 25-minute cardio. This #1 daily at-home workout combines cardio, strength training, and high-intensity exercises to create a comprehensive routine that targets various muscle groups. Three sets of 10 reps. Wednesday: Rest. At your discretion: Core and cardio. Now, let’s take a look at what this workout routine entails. Mar 22, 2021 · Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises. The ten best types of cardio for weight loss are: Incline Walking. Perform as many rounds as possible in 45 minutes: Exercise. This beginner weight loss workout routine gives you three days each week of strength training (two dumbbell programs plus strength training in the circuit workout), which is optimal for Each workout day consist of 7 – 8 exercises beating the beef tender as h** for maximum muscular growth! Be sure to do all exercises in the order as listed. Notes: Barbell Static Holds. 4 Day Split Advanced Full Body Workout Routine for Mass. Feb 11, 2024 · Here are the six best 4-day split workout routines and a link to their spreadsheets so you can run the program yourself! GZCLP 4 Day Workout Routine. Most weeks include two or three basic cardio workouts, three core workouts, and two days of strength training. Day 5: Back, Glute, and Core. This helps establish a strong mind-muscle connection, which is critical for muscle size, shape, and separation. Incline Dumbbell Bench Press. Day 3: OFF. 9M Reads 1. 30 Jumping jacks. 10 Best Types of Cardio to Aid in Weight Loss. Day 4 – OFF. 2, 2020, 5:57 PM UTC / Updated Nov. Then rest for 2-3 minutes before repeating the circuit. Details about the plan: Intensity: Perform exercises at your own pace but it would be great if you do at around 60 to 80 percent of your maximum heart rate. Then, move on to the next exercise. 15, 15, 15. Increased training volume is often equated to increase muscle growth, as long as recovery is sufficient. Dec 21, 2023 · Do the exercises in each workout as straight sets. The role of nutrition is as important as exercise. If the final rep of 12 is easy, you should increase the weight. Sep 27, 2009 · Welcome to Shaun's 4 day muscle building split workout! This workout was designed by Shaun and should be used by those looking to build muscle and/or gain weight. Day 2: Back and Shoulder. Each day you will work a different body part. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Perform this rep range for two weeks. Bodyweight squat: uses every muscle in the lower body (quads, hamstrings, glutes, core) 3. Full Body. This workout program only requires dumbbells, has just the right amount of volume to promote muscle growth, and is perfect to do at home or on the go. Jun 12, 2024 · Home Workout #6: The 20-Min Hotel Routine. By training muscles every day, you are able to accumulate a ton of training volume across the week. Repeat the sequence two to three times. Instructions: Increase the load after each set of every exercise. Pull-up or chin-up: the best “pull” exercise in history! Day 1: Push. Machine chest press: 3 sets x 10-15 reps. Cable front raises: 3 sets of 10-15 reps. 8 burpees to 10 straight-leg raise. Tuesday: Off/Cardio. Jun 7, 2024 · Related Article: Leg Day Workouts For Weight Loss (10 Must-Do Exercises) 2. 10 Walking lunges (each leg). For effective weight loss, it is recommended to train 4-5 days a week, but you can start small – two to three times, and gradually move to a more intense regimen. This high frequency workout scheme helps you to keep your muscles in anabolic state throughout the week. Without the need for any complicated gym equipment, this workout is versatile enough to be performed at just about any available gym. This at home workout routine for women is structured as follows: Day 1: Lower Body A. Sep 30, 2022 · Take 10 to 15 minutes to try doing five incline push-ups (against a surface that allows your body to be at an incline, like a bathroom sink), five chair squats, and five walking lunges (or a set of stationary lunges holding on to a countertop for support). Day 1: HIIT (15 mins) Day 2: Resistance Training Exercise 1A: Air Squats x 3 sets Exercise 1B: Push ups x 3 sets Exercise 2A: Nordic Ham Curls x 3 sets Exercise 2B: Glute Bridge Walkouts x 3 sets Exercise 3A: Pike Push Ups x 3 sets Sep 15, 2021 · 4 Day Compound Workout Routine for Weight Loss. Day 2 – Pull and Core Exercises. May 9, 2023 · For this running interval workout, start with a 3-minute warmup, increasing your speed until you reach a good pace of 6. Sunday: Rest. As you might know, abs make up a large chunk of your body’s “core” muscles. Jump, returning the arms to the sides of the body, and the legs to the midline. Day 4 – Endurance Workout. Day 4: Rest. Day 4: Basic yoga. Box Jumps x 20 reps. Perform each exercise in a controlled manner with proper form. Jump To Week 1. So if you're traveling, at a new gym, or just want a change of pace, this workout will keep you covered with minimal Mar 21, 2022 · Types Of Workouts For Weight Loss: Understanding The Difference For Better Results. Then, alternate between running and sprinting until you reach the maximum speed of 10 miles per hour. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. Rest for 30 seconds, then do them again for a total of two rounds. Here is the outline of the leg day routine. The inclusion of abdominal workouts is vital for the overall strengthening of your body. May 30, 2024 · Best Supplements for Weight Loss; 4-Day Workout Split. Do each strength exercise at least 3 times and up to 5x for a full-body workout. Day 7 – Legs Workout. Here is a sample routine for a 4-day workout split that you could do. Day 2 – Hypertrophy Workout. Tuesday: Workout 2. Space out your off days and avoid taking more than three days off in a row from your workout routine, says Rothberg. 5 Minutes. Dumbbell Shoulder Press. Dumbbell rows- 3 sets of 10-15 reps. In order to lose weight, the ACSM recommends Jan 19, 2022 · Swift, Damon L et al. To get started with our Leg Day Workout, warm up with 1-2 minutes of leg swings and marching in place. Are you ready to start losing weight at home in just 14 days? If so then this workout routine will help you achieve this goal. Day 7: Walk for 40 minutes or take a rest day. Day 3 – Strength Workout. weight loss, or general fitness Nov 10, 2023 · Dumbbell Romanian Deadlift. Oct 2, 2020 · Just 20 minutes of strength training, five days a week is all you need to start seeing results from an at-home strength training routine. Cable Curls- 3 sets of 10 reps + 1 drop set. Week 3: Cardio and Upper Lower Split Training. If you don’t have them at home, you can use water bottles as weights. Sep 29, 2021 · This FREE 30-Day Home Workout Plan for women will get you fitter and stronger! From full body HIIT workouts to leg days, arms days and rest and recovery days. Wednesday: Mobility training, active rest, walking. Day 1 – Push Workout. Target Gender – Males and Females. Wednesday – Rest. Nov 24, 2022 · 6 Day Workout Routine at Home To Build Muscles. And that’s it; you’ve completed the weekly plan successfully! Going through this 5 day workout routine is not going to be an easy task. Dumbbell Single-Leg Deadlift: Do 3 sets of 8 to 10 reps per side. Day 4: Upper Body Workout (Hypertrophy Focused) Day 5: Lower Body Workout (Hypertrophy Focused) Day 6: Cardio Workout #2. D-2 of training – Lower body. Squat: 3 sets x 6 reps; Romanian Deadlift: 3 sets x 8 reps; Bulgarian Split Squat: 3 sets x 10 reps; Seated Leg Curl: 3 sets x 12 reps; Leg Extension: 2 sets x 12 reps; Standing Calf Raise: 3 sets x 15 reps Mar 21, 2022 · In the second case, you absolutely need to maintain a moderate but consistent calorie deficit. This program includes both aerobic and muscle-building exercises and will help you improve your cardiovascular health, increase strength, balance, and flexibility, and shape your physique. Bench Press 4 x 8-12 RM, DB Overhead Press 4 x 8-12, Back Squat 4 x 10, Deadlift 4 x 2-4. This 4 day split is designed for beginners who only have access to dumbbells. It’s not designed for advanced users. Oct 18, 2023 · 5 Day Dumbbell Workout Split Overview. Follow up with the Total Body Dumbbell Workout. This will allow you to get the recommended 2 days of strength training and dedicate 2 days to burning off the calories. Dumbbell Only Workout: 3 Day Full Body Dumbbell Workout. Then perform the two bodyweight exercises to failure. Duration of the workout session: 20-30 minutes. Workout 1: Lower Body. So that means you don’t have to be in excellent shape and you don’t even need to have a base level to start out. The weight you choose is based on your level of fitness. Advanced Home Workout. Sample 4-Day Workout Routine. Dec 7, 2023 · Read on to learn all about the ultimate 30-day at-home weight loss workout for women. The bench press for your chest. In the initial phase, the focus is on revving up the metabolism and activating key muscle groups. The program calls for you to work out 5 days per week. e. For the remaining exercises, perform 1-2 additional warm-up sets Reverse lunge (3 set of 12, each leg) Tricep press (3 sets of 12) Hamstring curl (3 sets of 12) Mountain climber (3 sets of 12) Side Plank Dip (3 sets of 12, each side) You can do workouts with May 2, 2024 · Benefits Of A 4-Day Workout Split. Continue the warm-up with 1-2 sets of the first exercise at an easier variation (or less weight/reps) then move on to your work sets. Push-up: uses every push muscle in your body (chest, shoulders, triceps) 2. This 4-day split—composed of chest and triceps, back and biceps, legs, and shoulder and trap workouts—will have you adding even more exercises to each muscle group. Jul 7, 2022 · The plan for this 4-day workout routine for beginners is very simple: Day 1 of training – Upper body. Workout notes: Remember as always to warm up properly 5-10 mins cardio and stretching, Always complete warmup sets before the first exercise, one set little to no weight 15-20 reps The 5-Day At-Home Workout Routine For Women. The type of cardio you do will depend on your current level of fitness and endurance. The workout can be performed for up to 12 weeks. You can replace some exercises for the chest, triceps, and calves in the following weeks of 3 day gym workout schedule. D-4 of training – Lower body. Front Squat: Do 4 to 5 sets of 6 reps. Schedule: Day 1 (Monday) – Chest, Quads, Arms, and Core. Stair Climber. A Straight Barbell; Weight Plates; Flexible Bench; Goal – Build muscles strength and mass Suggested Duration for Seeing Results – 12 weeks . 5 miles per hour. Chest Supported Dumbbell Row. Apr 13, 2022 · Day 1: Chest and Legs. 56,4 (2014): 441-7. It likewise asks that you perform the entire circuit 5 times and involves the following exercises: Air Squats x 20 reps. Some exercises may require dumbbells or a bench. Jul 7, 2022 · 6. Keep the breaks between the sets to a maximum of 2 minutes. The difference is that instead of dividing your workouts between your upper body and lower body, you divide them between pushing and pulling movements. “For example, start at a lighter run or jog for 30 seconds rather than an all-out sprint effort and walk for 60 to May 29, 2019 · This workout plan for men is focused on beginners and intermediate level who want to lose weight. ” Progress in cardiovascular diseases vol. One Arm Dumbbell Row. Incline Bench Press – 3 sets x 8-10 reps (90-120 seconds) One Arm Dumbbell Row – 3 sets x 10-12 reps (90-120 seconds) Seated Barbell Press – 3 sets x 8-10 reps (90-120 seconds) Jun 26, 2022 · It combines high intensity workouts and cardio in order to help shed excess fat. Yoga might not be the first thing that comes to mind for weight loss, but certain styles and poses can effectively contribute to calorie burning and overall fitness. 5 days ago · Sample Beginner 4-Day Workout Routine. You can also perform a single exercise for 3 sets. Increased Training Frequency to Maximize Weekly Volume. Day 2 : Basic strength training; perform each exercise for 2 sets of 15 reps, resting 20 to 30 seconds between sets. Make sure to incorporate the full 4-minute cool down after the run. Notes: If you are feeling overworked, then take a day or two off and get back to the plan. May 3, 2024 · Day 4: Walk for 40 minutes. To incorporate the upper-lower split into the 4-day workout split, you can alternate between upper and lower body workouts on different days. Wednesday: Full Body Workout B. This split allows you to train your superior muscles two times a week, for example, the back and chest. 1. This will result in your sessions changing order every week. Mar 8, 2024 · An example week of training could look something like this: Monday: Workout 1. Day 7: Arms. Some simple rules about the above 6-day workout routine to lose weight. 4-Day Push-Pull split [32]: Monday: Push exercises; Wednesday: Pull exercises; Friday: Push exercises; Saturday: Pull exercises; 4-Day Upper Lower Split: Monday 4 day advanced full body workout routine for mass is designed in such a way that you will train each muscle group twice a week. Day 6 & Day 7: Rest. Day 4: Push Day. Day 2 (Tuesday) – Back, Shoulders Jun 8, 2023 · Weeks 1 to 4 . Bodyweight row: works every “pull” muscle and helps prepare you for a pull-up! 4. 15 Second Plank. Day 2: Lower Body. Cable bicep curl: 3 sets x 10-15 reps. Exercises can range from low-impact, low-intensity workouts, such as walking, to more intense cardio, such as HIIT workouts. Day 5: Repeat the dumbbell workout from day 2; walk 30 to 40 minutes. Weight will increase or decrease depending on the exercise, as was the case in previous phases of the program. Leg Day Workout. Day 5: Pull Day. Tricep Dips (using a chair or sturdy flat surface): 3 sets of 12 reps. Dec 7, 2022 · 5 Day Workout Routine for Weight Loss at Home. Benefits of a 4 Day Full Body Workout Split for Mass. Remember to listen to your body, start with a manageable pace, and gradually increase the intensity as your Jan 2, 2018 · If you're more of a treadmill person, this 20-minute treadmill interval workout will kick your butt in the best way. Day 7: Pull + Abs. Jump again, extending the 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) Click here to go back to the four-week workout plan to lose weight and burn belly fat. Workout #5: Yoga for Weight Loss. Week 2: HIIT and Full-Body Strength Workout. But as this article is If you only have half an hour available everyday and you want a good and effective workout to help you lose weight at home - then this routine is for you!Thi Jan 7, 2024 · The 30-Day Treadmill Workout Plan To Melt Belly Fat. Oct 7, 2021 · 5 Day Full Body Barbell Workout Plan at Home; Equipment Needed. Conventional Deadlift: Do 4 to 5 sets of 5 reps. Experience level: beginner; Program goals: gain strength, build muscle; Training frequency: 4 days per week; Program length: 12 weeks; Spreadsheet: GZCLP Program Spreadsheet Oct 20, 2022 · At the early stages of a periodized program, you may want to do three to four sets with 10 to 12 reps. Rocked this workout? Check out our 12-week transformation workout plan. Aug 9, 2023 · 2. Instead of performing reps you simply hold the bar as long as possible. You can also easily adjust this workout plan based on your own preferences. Machine shoulder press: 3 sets x 10-15 reps. Day 3: Beginner intervals level 2. Dumbbell Goblet Squat: Do 3 sets of 10 to 14 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. Place your palms on the floor directly under your shoulders. Day 3 of training – Upper body. “ The role of exercise and physical activity in weight loss and maintenance. Thursday: Workout 3. Aug 13, 2018 · Here are 10 of the best exercises you can do at home if you want to lose weight and burn calories. Back Extension: Do 2 to 3 sets of 10 to 12 reps. May 6, 2024 · To work this into a 4-day workout program, you simply just cycle through the sessions. The Leg Day Workout Routine. May 29, 2023 · 4 Day Bodyweight Workout Routine to Build Muscle at Home. Wide grip lat pulldown: 3 sets x 10-15 reps. The following calendar includes all the cardio, strength, core, and flexibility workouts to get you started during your first four weeks of weight loss. Day 4: Chest and triceps. Day 1 – Upper Body Workout A. Each workout should be done in 3 sets of eight to 12 reps. Resistance training exercises: Squats (3 sets of 12 reps) Push-ups (3 sets of 10 reps) Nov 9, 2023 · Cycling is a non-weight-bearing and low impact exercise, so it won’t place much stress on your joints. Day 1: Upper Body (push focus) Barbell Bench Press: 3 sets x 8 reps; Dumbbell Shoulder Press: 3 sets x 8 Nov 12, 2022 · For weight loss, I recommend the cardio strength 4 day split workout routine. Incline machine chest press: 3 sets of 10-15 reps. Squeeze your heels together. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. Oct. Day 2: Rest. Dec 21, 2023 · The 20-minute Nerd Fitness Leg Day Workout. . Week 4: HIIT and Weight Training. Consistency is key here, so build up momentum with this 5-day workout routine for weight loss and muscle gain. Day 5: Rest. Cable tricep pushdown: 3 sets x 10-15 reps. Day 6 – Pull and Core Workout. Pushing exercises include: Front squats for your quads. There are many reasons to set up a new workout training split routine. The following workout is meant to be performed Monday through Friday. On Sets 4-6, keep the movement slow and controlled, focusing on the contraction and squeezing each rep at the top for one to two seconds. Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be . You will perform 1-2 burn sets for each muscle group - generally using isolation movements. 16, 2023, 7:10 PM UTC 30%. Training Level: Advanced; Training Days: 4 Days May 9, 2024 · Day 2: Lower Body Workout (Strength Focused) Day 3: Cardio Workout #1. Day 5: Basic strength training; perform each exercise for 2 sets of 15 reps, resting 20 to 30 seconds between sets. Day 7: Mobility Workout. Day 7: OFF. Day 6: Leg Day. And if you want to skip the equipment altogether, this 10-minute lower body Jul 19, 2019 · The M-F Workout Routine. Bonus No-Equipment Workout: The Playground Circuit. Day 6: Shoulders and traps. Day 5: Push. Standing Calf Raises. , week 1: push, pull, legs, push; week 2: pull, legs, push, pull; and so on. You can view the 30-minute workout at home in detail with sets and repetitions for all the different exercises in StrengthLog. [Read More: The Ultimate 10-Week Powerbuilding Workout Routine for Mass and Strength] Deadlift: 3 x 5; Nov 15, 2023 · Now, it’s time to get into the actual workout. Feb 14, 2022 · Similarly, for anyone trying to lose weight, a mix of cardio and weight training is recommended by Autumn Calabrese, Beachbody trainer and creator of the 21 Day Fix. If you combine the weights with the cardio workouts, then you should be training for around an hour to 75 minutes. 6K Comments. As usually, they're all body-weight and don't require a gym Apr 18, 2023 · Warm Up. Description. Tuesday – Legs. Oct 4, 2012 · 3. Jan 22, 2021 · Begin by lying on your stomach with your legs extended. aq cx bz mm ci qq dw bc ne zw