Your 4-Week Weight Loss Workout Plan for Home
Posted on August 16, 2024
Starting a weight loss journey from home is empowering, but the biggest hurdle is knowing exactly *what* to do. This guide provides a comprehensive, structured 4-week workout plan that combines strength training and cardio to help you burn fat, build lean muscle, and create lasting habits.
The 2 Essential Tools for Home Workout Success
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Etekcity Smart Scale for Body Weight & Fat (Color Screen-Black)
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View ProductYour 4-Week Workout Schedule
This plan is built on a weekly schedule of 2 strength days, 2 HIIT cardio days, and 3 active recovery/rest days. Listen to your body and feel free to adjust the rest days as needed.
Week 1
- Bodyweight Squats: 3 sets of 12 reps
- Push-ups (on knees or toes): 3 sets to failure
- Plank: 3 sets, hold for 30 seconds
- Glute Bridges: 3 sets of 15 reps
20 minutes on the exercise bike. Warm up for 3 mins, then alternate 30 seconds of high intensity with 60 seconds of low intensity. For a detailed guide, check out our 20-Minute Home Cardio Workout.
30-45 minute walk.
- Lunges (alternating legs): 3 sets of 10 reps per leg
- Dumbbell Rows (if available, or use resistance bands): 3 sets of 12 reps
- Leg Raises: 3 sets of 15 reps
- Jumping Jacks: 3 sets of 45 seconds
20 minutes on the exercise bike. Same protocol as Tuesday.
30-45 minute walk or stretching.
Full rest day. Your body needs to recover.
Week 2
- Bodyweight Squats: 3 sets of 15 reps
- Push-ups (on knees or toes): 3 sets to failure (try to beat last week)
- Plank: 3 sets, hold for 45 seconds
- Glute Bridges: 3 sets of 20 reps
20 minutes on the exercise bike. Change interval to 35 seconds high intensity, 55 seconds low intensity.
30-45 minute walk.
- Lunges (alternating legs): 3 sets of 12 reps per leg
- Dumbbell Rows: 3 sets of 15 reps
- Leg Raises: 3 sets of 20 reps
- Jumping Jacks: 3 sets of 60 seconds
20 minutes on the exercise bike. Same protocol as Tuesday.
30-45 minute walk or stretching.
Full rest day.
Week 3
You should be feeling stronger! This week, we increase the challenge again.
- Bodyweight Squats: 4 sets of 15 reps
- Push-ups (on knees or toes): 4 sets to failure
- Plank: 3 sets, hold for 60 seconds
- Glute Bridges: 4 sets of 20 reps
22 minutes on the exercise bike. Interval: 40 seconds high intensity, 50 seconds low intensity.
30-45 minute walk.
- Lunges (alternating legs): 4 sets of 12 reps per leg
- Dumbbell Rows: 4 sets of 15 reps
- Leg Raises: 4 sets of 20 reps
- Burpees: 3 sets of 30 seconds
22 minutes on the exercise bike. Same protocol as Tuesday.
30-45 minute walk or stretching.
Full rest day.
Week 4
Final week! Push hard and be proud of the consistency you've built.
- Bodyweight Squats: 4 sets of 20 reps
- Push-ups (on knees or toes): 4 sets to failure
- Plank: 3 sets, hold for as long as possible
- Glute Bridges (single leg): 3 sets of 15 reps per leg
25 minutes on the exercise bike. Interval: 45 seconds high intensity, 45 seconds low intensity.
30-45 minute walk.
- Bulgarian Split Squats: 3 sets of 10 reps per leg
- Dumbbell Rows: 4 sets of 15-20 reps
- V-Ups: 3 sets to failure
- Burpees: 3 sets of 45 seconds
25 minutes on the exercise bike. Same protocol as Tuesday.
30-45 minute walk or stretching.
You've earned it!
The Engine of Your Weight Loss: Why This Workout Revolves Around the Bike
You'll notice the HIIT cardio days in this plan specifically call for an exercise bike. This is intentional. While you can do other forms of HIIT, an indoor bike is the superior tool for a home weight loss plan because it's:
- Low-Impact: It protects your joints from the stress of running, reducing the risk of injury that could derail your progress.
- Highly Efficient: It allows you to quickly ramp up your heart rate for the high-intensity intervals, maximizing calorie burn in a short amount of time.
- Consistent & Measurable: You can precisely control resistance and track your performance, ensuring you're progressively challenging yourself.
To successfully execute this 4-week plan and see the best possible results, having a reliable indoor bike is key. This is the model we recommend for its durability, features, and value.
MERACH Exercise Bike, Brake Pad Stationary Bike
Transform your body with the MERACH Exercise Bike! This low-noise indoor cycling bike offers adjustable resistance, integrates with an exclusive app (6 months free membership), and supports 300lbs. Track progress, enjoy coach-led courses, and burn fat efficiently from home. Perfect for weight loss and body shaping.
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View ProductWhat's Next? Don't Stop Here.
This 4-week plan is a powerful start, but your body adapts. To keep seeing results, you need a plan that evolves with you. Our AI Workout Planner can create a new, personalized plan based on your progress and goals.
Generate My Personalized Workout Plan