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Four-Day a Week Workout for Weight Loss

author image Jennifer Andrews
Jennifer Andrews specializes in writing about health, wellness and nutrition. Andrews has a Master of Science in physical therapy from the University of Alberta as well as a bachelor's degree in kinesiology. She teaches yoga and pilates and is a recent graduate of the Institute of Integrative Nutrition.
Four-Day a Week Workout for Weight Loss
Build muscle and trim down with four workouts per week. Photo Credit Luca Francesco Giovanni Bertolli/iStock/Getty Images

Excuses for not exercising include lack of time and a busy schedule. You can improve your health and get fit in just four days a week. Do cardio exercise three times during the week with strength-training sessions on two of those days. Your fourth workout day should consist of a core strengthening and flexibility session.

Burn Baby Burn

Four-Day a Week Workout for Weight Loss
Aerobic exercise is necessary for weight-loss. Photo Credit Estudi M6/iStock/Getty Images

Aerobic exercise burns calories for overall weight-loss. You'll need to do cardio three days of the week for 30 to 60 minutes per session at a moderate-intensity. One session should be high-intensity interval training to maximize caloric burn. Do intervals on a run or bike by working hard for 30 seconds followed by two minutes of lighter recovery. Repeat 10 times and include a 10-minute warm-up and cool-down.

Strength Training

Four-Day a Week Workout for Weight Loss
A fitness group doing strength training. Photo Credit Monkey Business Images/Monkey Business/Getty Images

Strength-training may be performed twice a week on the same days as cardio with a day off in between for recovery. Do exercises back to back with little rest in between for a total of three sets. Select one to two exercises per major muscle group and do 10 to 15 reps each.

Two for One

Four-Day a Week Workout for Weight Loss
Yoga helps you stay flexible. Photo Credit Denis Raev/iStock/Getty Images

A focus on the core forms part of the fourth workout of the week, along with attention to flexibility. A circuit of core exercises can include front and side planks, super-mans, one-legged dead-lifts and medicine ball twists. Do each for one minute and complete three circuits. Twenty minutes of yoga stretches for the major muscle groups -- including the quads, hams, gluteals and back -- will help you stay flexible.

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