Losing weight is one of the most common fitness goals, but it’s rarely straightforward. We’re here to break it down and help you get started with this realistic 4-week weight-loss workout plan.
How weight loss works
- First, what causes weight loss to happen? How do you know when your body is burning fat? Let’s take a look at the process.
- We’ve got the technical stuff out of the way, but losing weight isn’t always as simple as counting calories, cutting carbs, or doing more reps. There are several factors that impact weight loss — and contribute to a healthy body weight. Let us explain.
Goals
- Burn fat
- Tone arms, legs & belly
- Build gym confidence
- Improve mood and energy
Weekly Schedule
| Day | Workout Type |
|---|---|
| Monday | Full Body Strength |
| Tuesday | Rest or Light Cardio |
| Wednesday | Lower Body & Glutes |
| Thursday | Rest or Yoga |
| Friday | Upper Body + Core |
| Saturday | Cardio or Optional Circuit |
| Sunday | Rest or Stretch |
WEEK 1–2: Start Easy, Learn Form
Warm-up (Every Day)
- 5 mins brisk treadmill walk or cycling
- 10 bodyweight squats
- Arm circles (20 sec)
- Hip rotations (20 sec)
Day 1 – Full Body (Beginner Machines or Dumbbells)
- Leg Press Machine – 3 sets x 12 reps
- Chest Press Machine – 3 x 10
- Lat Pulldown – 3 x 12
- Dumbbell Squats – 3 x 10
- 10 mins walking or cycling to finish
Day 2 – Light Cardio
- 20–30 mins: Treadmill walk, Elliptical, or Dance workout
- Stretch for 5 mins
Day 3 – Lower Body & Glutes Focus
- Dumbbell Goblet Squats – 3 x 12
- Glute Bridges – 3 x 15
- Standing Calf Raises – 3 x 20
- Cable Kickbacks or Donkey Kicks – 3 x 12 each leg
- Leg Curl Machine – 3 x 12
Day 4 – Rest or Yoga
- Try 15–20 mins of light yoga or stretching
Day 5 – Upper Body + Core
- Dumbbell Shoulder Press – 3 x 10
- Dumbbell Bicep Curls – 3 x 12
- Tricep Pushdowns (cable) – 3 x 12
- Russian Twists (bodyweight or light weight) – 3 x 20
- Plank – 3 rounds of 30 seconds
Day 6 – Optional Circuit / Cardio Day
Repeat this circuit 2–3 times:
- 10 Jumping Jacks
- 10 Dumbbell Deadlifts
- 10 Mountain Climbers
- 15 Squats
- 10 Bicycle Crunches
Or do 30 mins of walking, jogging, Zumba, or swimming.
Day 7 – Rest or Light Stretching
Let your body recover. Gentle yoga or foam rolling is great.
WEEK 3–4: Add Progress
- Increase weights slightly (if your form is strong)
- Add 1 more set to each major exercise
- Try new machines or free weight variations
- Add short high-intensity cardio bursts (like 1 min fast walk between sets)
Tips for Beginner Women at the Gym
DO
- Wear comfortable gym clothes and good shoes
- Carry a towel and water bottle
- Focus on form, not heavy weights
- Ask gym staff for help using machines
- Track your progress (in notebook or app)
DON’T
- Don’t skip warm-ups or rest days
- Don’t compare your body to others
- Don’t fear the weight section — strength training is key to toning!
Fitness Goals You Can Aim For
| Goal | Focus |
|---|---|
| Weight Loss | Cardio + Strength combo |
| Toned Body | Dumbbell + Bodyweight |
| Glutes & Legs | Squats, Bridges, Lunges |
| Flat Belly | Core Work + Clean Eating |