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Four-Day a Week Workout for Weight Loss

by
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

Aerobic exercise is necessary 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

A fitness group doing strength training.
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

Yoga helps you stay flexible.
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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