Weight Loss Exercise Plan At Home: 4 Week Plan

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Weight Loss Exercise Plan At Home

It is universally recognized that regular exercise greatly benefits the body. These days, working out at home has become increasingly popular due to its flexibility and cost-effectiveness. With various equipment options and online resources, it is possible to create a customized workout plan to fit your schedule.

A weight loss exercise plan at home can also be a convenient and effective way to reach your fitness goals. With the right combination of exercises and a healthy diet, you can achieve results in the comfort and privacy of your own home.

Additionally, having a structured plan can help you stay motivated and on track. Whether you prefer bodyweight exercises, resistance bands, or weights, there are many options to choose from and create a personalized routine that works for you.

How To Start Your Weight Loss Journey?

Losing weight requires dedication and a well-thought-out plan. Starting your weight reduction journey entails modifying your lifestyle to include a range of healthy foods, frequent physical activity, adequate sleep, and stress management. It is a significant step to deciding to lose weight, modify your lifestyle, and become healthier. You need to begin by making a personal commitment to yourself1.

Weight Loss Exercise Plan At Home

There are three types of training to consider before executing your good workout routine, these are:

  • upper and lower body strength training
  • interval training/conditioning
  • low-intensity cardio

Strength training will help you gain muscle and strength, which you can then apply to interval training. Furthermore, the added muscle will raise your metabolism over time, which means you’ll burn more calories just to stay alive, which can contribute to the calorie deficit required for weight loss.

Interval training will deliver a significant metabolic increase immediately following your session. Interval training consists of short bursts of high-intensity exercise followed by shorter periods of relaxation. This strategy maintains your heart rate raised throughout the workout, providing aerobic advantages while retaining enough intensity to light your metabolic fire.

Finally, low-intensity cardio, such as walking, running, swimming, or cycling, increases your daily calorie burn while you recuperate from more rigorous strength and interval training2.

Types Of At-Home Workouts

There are numerous benefits to going to the gym. A gym membership, for example, can act as a motivator. Second, you will have access to gym equipment, personal trainers, a yoga studio, pools, saunas, child-care facilities, and a variety of other amenities. There’s also the chance to meet new people and spend time away from home.

However, the gym isn’t for everyone. If you are unable or unable to attend a gym to lose weight, at-home workouts are ideal, especially when combined with outdoor workouts. All major types of training can be performed at home, including3:

  • Aerobic

Aerobic activities include running, cycling, walking, hiking, and swimming. They are also known as endurance training or cardio. These activities improve your breathing and heart rate, keeping your lungs and circulatory system robust and healthy. They also improve your endurance. Furthermore, they aid in the burning or metabolization of a considerable amount of calories.

  • Flexibility

Flexibility is improved by yoga, pilates, calisthenics, and any other sort of training that involves stretching your muscles. Being flexible is beneficial to your overall fitness since it promotes the flexibility of movement in your body. And as you gain more mobility, you’ll notice that other tasks become much easier.

If you have access to weights, a treadmill, or a pilates ball, that’s even better. However, many of the workouts you’ll find here are hands-free and require nothing more than your time and a decent pair of sneakers.

  • Balance

Balance exercises include standing on one foot, yoga, and Tai Chi. These exercises help you maintain good balance, which lowers your chance of falling and straining. Warm-ups are the best time to practice them.

  • Strength Training

Strength development or resistance training refers to exercises such as weightlifting, squats, planks, and rock climbing. They strengthen your muscles by applying resistance, like dumbbells or your own body weight.

Dynamic Warm Up

To avoid injury, always begin your workouts with a lively warm-up and end with a cool-down. Dynamic warm-up simply implies extending the muscles of your body while moving, as opposed to static stretches.

This type of warm-up is necessary for acclimating the muscles that will be used during the activity. It is, nevertheless, acceptable to cool down with static stretches4.

Different Workouts To Maximize Fat Burning

The following are examples of at-home workouts for beginners, intermediates, and advanced levels that you can do to increase fat burning.

Do a combination of five workouts each day to make the 150-minute-per-week target. Most recommendations are now for 30 minutes per day, 7 days per week, or more, and you’ll be burning enough calories to see a change in your weight loss3.

Bodyweight Lunges

Lunges are perhaps the best entry-level workouts because they are easy and target numerous muscles at once. Lunges work your thighs, calves, and glutes while also engaging your core. If you’re a newbie, start without weights and add them when you’re ready.

Jog In Place

Jogging in place is an excellent cardio workout that can raise your heart rate in between strength training sessions. You can begin slowly and gradually increase the intensity. While it will surely get your heart beating and boost your lung capacity, it will not match the calorie-burning and muscle-building benefits of jogging. So, consider jogging in place as a terrific warm-up activity for beginners.


Squats are a popular weight-bearing exercise because they train all of the major muscles in the lower body. Squatting is beneficial for shaping and toning the thighs and buttocks. Squats also improve balance and bone density.


Planks are another weight-bearing, static workout that strengthens the abdominal and back muscles. They are one of the simplest weight-bearing workouts available, making them ideal for beginners.


Form a plank position by supporting your upper body with your palms. Check that your hands are somewhat wider than shoulder-width apart. Your toes should be touching the ground and your feet should be slightly apart. Lower your body till it touches the ground lightly, then pull yourself up with your hands. In between sets, take a little break. If push-ups are too difficult, begin with your knees in the group and perform the push-ups in a modified manner.

Push-ups serve to strengthen nearly every upper-body muscle. They target your pecs, shoulders, triceps, wing muscles, and abdomen. Push-ups can be challenging for beginners but doable and ideal for those wishing to increase the intensity of their exercise program.


Burpees, also known as squat thrusts, are an intense and dynamic full-body exercise that may be utilized for both strength training and an aerobic workout. It raises the heart rate and breathing rate, enhances strength and agility, and improves flexibility. It works all of the major muscle groups and burns calories in a short amount of time.

Begin by standing straight with your feet slightly apart. Squat with your hands on the ground. Kick your feet back into a plank posture, maintaining your hands on the ground. Return your feet to a squat position and jump back up to a standing position.

4 Week At Home Workout Plan

Now that you know how to warm up and cool down before and after your workout, let’s get to work and get started with this fat shedding 30 day exercise routine for beginners.

DAY 1 (Monday)

  • 12 squats x 3
  • 12 push-ups (on the knees) x 3
  • 10 triceps dips x 3
  • 20 step-ups x 3
  • 12 backward lunges (6 each leg) x 3
  • 10 dumbbell overhead triceps extension x 3

DAY 2 (Tuesday)

  • 12 forward lunges (6 each leg) x 3
  • 12 dumbbell hammer curls x 3 12 glute bridges x 3
  • 12 bicep curls x 3
  • 12 dumbbell rows x 3
  • 12 stiff leg deadlifts x 3

DAY 3 (Wednesday)

Cardio workout – walk outside or on the treadmill for 40 minutes, at a brisk pace.

Fat Burning Abs Workout Routine for Day 3

  • 20 Russian twists x 3
  • 30-second plank hold x 3
  • 20 leg raises x 3

Day 4 (Thursday)

  • 12 squats x 3
  • 12 push-ups (on the knees) x 3
  • 10 triceps dips x 3
  • 20 step-ups x 3
  • 12 backward lunges (6 each leg) x 3
  • 10 dumbbell overhead triceps extension x 3

Day 5 (Friday)

  • 12 forward lunges (6 each leg) x 3
  • 12 dumbbell hammer curls x3 12 glute bridges x 3
  • 12 bicep curls x 3
  • 12 dumbbell rows x 3
  • 12 stiff leg deadlifts x 3

Day 6 (Saturday)

  • Rest day

Day 7 (Sunday)

  • Rest day

Benefits Of At Home Workouts

Exercise, no matter where you do it, has many benefits. However, the following are the main advantages of at-home workouts3:

  • Minimal Equipment

Relying on gym equipment to achieve your goals can be disempowering at times. However, working out in your own house with basic equipment, if any, will give you the impression that you own your workout regimen.

  • Motivational

Many people will make reasons not to go to the gym when they are tired and uninterested. When it comes to not setting aside a couple of minutes daily to workout in your living room, your list of excuses is limited.

  • Time Saving

Getting ready for the gym, taking a trip to the gym, and then taking the long route home can be time and energy exhausting. Because most don’t have much time these days, at-home workouts can be more convenient.

  • Family-friendly

There’s no need to hire a babysitter when you work out from home. Simply take advantage of sleep periods or incorporate a way to fit your fitness regimen with them – exercise can be a joyful family activity.


  • Exercising in a variety of ways will help you lose weight faster. Combining aerobic, strength training, and interval training can be beneficial.
  • At-home workouts are ideal for individuals who cannot or do not want to go to the gym.
  • Working out at home also offers cost savings compared to gym memberships and other forms of exercise.
  • Aim for more than 150 minutes of exercise every week if you want to lose weight.
  • The flexibility of working out at home allows you to customize your fitness routine to your own schedule and preferences, rather than being limited by gym hours or work schedules.
  • Whether you prefer to exercise early in the morning or late at night, you have the freedom to fit physical activity into your routine in a way that works best for you.


1 Losing Weight. (2022, September 19). Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/losing_weight/getting_started.html

2 Read, T. B. (2022, February 25). A Trainer’s 4-Week Workout Plan to Jump-Start Weight Loss. Healthline. https://www.healthline.com/health/fitness/4-week-workout-plan-for-weight-loss

3 Hamzic, H. (2020, September 16). Home Workout Plan for Weight Loss –. Kiss My Keto Blog. https://blog.kissmyketo.com/articles/exercise/home-workout-plan-for-weight-loss/

4 Sue, S. (2023, January 1). 30-Day Fat Burning Workout Routines for Beginners. FITNESS CHAT. https://www.fitnesschat.co/workout-routines-for-beginners/


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