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4 week home body weight fitness program for weight loss

Welcome to your 4-week home bodyweight workout program designed specifically for weight loss! This program is ideal for individuals who want to shed excess weight, increase their fitness level, and improve overall health and well-being, all from the comfort of their own home.


This program requires no equipment, making it accessible to everyone.

Remember to consult with your healthcare provider before starting any new fitness program to ensure it's safe for you. With dedication, consistency, and a positive mindset, you'll be well on your way to achieving your weight loss goals.



Week 1:


Day 1: Full-Body Circuit

Perform the following exercises in a circuit format, completing one exercise after another with minimal rest. Rest for 1-2 minutes at the end of the circuit, then repeat the circuit 2-3 times.

  • Squats: 12-15 repetitions

  • Push-ups: 8-12 repetitions

  • Lunges: 10-12 repetitions per leg

  • Mountain climbers: 12-15 repetitions per leg

  • Plank: Hold for 30-45 seconds

Day 2: Cardio Intervals

Choose any cardiovascular exercise you enjoy (e.g., jogging in place, high knees, jumping jacks) and perform it at a high intensity for 30 seconds, followed by a 30-second rest. Repeat this interval for a total of 10 minutes.



Day 3: Lower Body Strength
  • Step-ups: 10-12 repetitions per leg

  • Glute bridges: 12-15 repetitions

  • Single-leg calf raises: 12-15 repetitions per leg

  • Wall sit: Hold for 30-45 seconds

Day 4: Upper Body Strength
  • Push-ups (or modified push-ups): 8-12 repetitions

  • Tricep dips: 10-12 repetitions

  • Superman: 10-12 repetitions

  • Plank shoulder taps: 10-12 repetitions per side

Day 5: Core Workout
  • Bicycle crunches: 12-15 repetitions per side

  • Russian twists: 10-12 repetitions per side

  • Plank with hip dips: 10-12 repetitions per side

  • Leg raises: 10-12 repetitions

Day 6: Active Rest Day

Engage in light physical activity such as going for a walk, doing yoga, or stretching to promote recovery and rejuvenation.


Day 7: Rest Day

Take a complete day of rest to allow your body to recover and prepare for the upcoming week.



Week 2:


Follow the same schedule as Week 1 but aim to increase the intensity or number of repetitions for each exercise. Challenge yourself by pushing a little harder while maintaining proper form.


Week 3:


Day 1: Full-Body Circuit (Advanced Version)

Perform the same exercises as Week 1 but increase the repetitions or add variations to make them more challenging.


Day 2: Cardio Intervals (Increase Intensity)

Increase the duration of high-intensity intervals to 40 seconds, followed by a 20-second rest. Repeat the interval for a total of 12 minutes.


Day 3: Lower Body Strength (Advanced Version)

Increase the repetitions or add additional sets to challenge your lower body muscles further.


Day 4: Upper Body Strength (Advanced Version)

Increase the repetitions or add variations to intensify your upper body workout.


Day 5: Core Workout (Advanced Version)

Increase the repetitions or add additional sets to challenge your core muscles further.


Day 6: Active Rest Day

Day 7: Rest Day

Week 4:

Follow the same schedule as Week 3 but aim to increase the intensity, repetitions, or duration of each exercise. Push yourself to reach new limits while maintaining proper form.



Nutrition and Co
4 week home workout

Remember to warm up and cool down before and after each workout


DID YOU KNOW...


At Nutrition and Co , we have our own dedicated online personal trainer, who can individualise fitness programs for you via our app. This will be based on YOUR goals , equipment, past exercise history, medical history and more. To find out more information, email us on info@nutritionandco.co.uk

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