Do you want to lose weight however you’re just not sure how? Well a good exercise plan incorporates all types of training styles from weights to cardio to plyometrics. By using all different styles of training techniques you will never plateau, but continuously lose weight. I’m going to give you a great fat burning exercise plan that will help you lose weight in a healthy manner and you will start to notice a change in just three weeks.

When taking up a new exercise routine there are some thing that you need to remember. This plan has been designed over four days so that you don’t over-exhaust your body. Never push your body too hard otherwise you will be prone to injuries and ligament tears. If you find that this exercise plan is too hard on your body then cut back to 2-3 days a week or reduce reps.

Before starting an exercise make sure that you also take joints through the range of motion they are to be used in by performing the exercise with a very lightweight, so as 15 repetitions would seem easy. Also stretch before and after your workout to reduce next day soreness.

Dynamic stretching should always be used before exercise. This type of stretching involves quick movements of the joints like circling the arms, twisting the back, swinging the leg and rotating the ankles. This warms up the muscles for the workout.

Static stretching should always be used after exercise. This type of stretching comprises of holding the stretch. This relaxes the muscles, releases any tensions and aims to reduce next day soreness. Start from head to toe stretching every muscle group and holding the stretch for 30 seconds. Also try to stretch whenever you get the chance like when you wake up and before you go to bed. This will increase your flexibility in general and reduce soreness.

If you feel any pain at all whilst exercising make sure you stop straight away and do not continue with the workout. Check your technique and then if pain persists see a professional.

When exercising, do every exercise slow and controlled whilst squeezing that muscle group. Try to get a training buddy so you can both push each other. You should be increasing your weight every two weeks.

The most important thing to remember is that consistency is the key! As long as you are consistent with your training and nutrition the results will come.

If you are consistent and follow an exercise regime like this one, you will lose weight and see a difference in as little as three weeks. Stay dedicated and motivated and the results will come.

4 Day Fat Burning Exercise Plan

Type: HIIT, Plyometrics, Cardio

Targets: Full Body

Equipment: Access to a Gym

Level: Intermediate/Advanced

A great fat burning exercise plan that will help you lose weight in a healthy manner and you will start to notice a change in just three weeks.

Important

Don't forget to include warming up, cooling down and stretching in your exercise plan.

Monday – Upper Body HIIT Round 1

Perform each exercise one after the other. Try to keep your heart rate high throughout. No rest between exercises. Rest 1 min before repeating the round (repeat round total 3 times).

Incline Push Ups - Sets: 3   Reps: 12

Tricep Dips - Sets: 3   Reps: 12

Bicep Curls - Sets: 3   Reps: 12

Standing Shoulder Press - Sets: 3   Reps: 12

Monday – Upper Body HIIT Round 1 Videos

Incline Push Ups

Incline Push Ups

Sets: 3

Reps: 12

Tricep Dips

Tricep Dips

Sets: 3

Reps: 12

Bicep Curls

Bicep Curls

Sets: 3

Reps: 12

Standing Shoulder Press

Standing Shoulder Press

Sets: 3

Reps: 12

Monday – Upper Body HIIT Round 2

Perform each exercise one after the other. Try to keep your heart rate high throughout. No rest between exercises. Rest 1 min before repeating the round (repeat round total 3 times).

Bench Press - Sets: 3   Reps: 12

Dumbbell Boxing - Sets: 3   Reps: 12

Burpees - Sets: 3   Reps: 12

Side Raises - Sets: 3   Reps: 12

Monday – Upper Body HIIT Round 2 Videos

Bench Press

Bench Press

Sets: 3

Reps: 12

Dumbbell Boxing

Dumbbell Boxing

Sets: 3

Reps: 12

Burpees

Burpees

Sets: 3

Reps: 12

Side Raises

Side Raises

Sets: 3

Reps: 12

Tuesday

Rest

Wednesday – Lower Body HIIT Round 1

Perform each exercise one after the other. Try to keep your heart rate high throughout. No rest between exercises. Rest 1 min before repeating the round (repeat round total 3 times).

Un-weighted Jump Squats - Sets: 3   Reps: 12

Wall Ball Squat Throws - Sets: 3   Reps: 12

Sumo Squats - Sets: 3   Reps: 12

Box Jumps - Sets: 3   Reps: 12

Kettle Bell Swings - Sets: 3   Reps: 12

Wednesday – Lower Body HIIT Round 1 Videos

Un-weighted Jump Squats

Un-weighted Jump Squats

Sets: 3

Reps: 12

Wall Ball Squat Throws

Wall Ball Squat Throws

Sets: 3

Reps: 12

Sumo Squats

Sumo Squats

Sets: 3

Reps: 12

Box Jumps

Box Jumps

Sets: 3

Reps: 12

Kettle Bell Swings

Kettle Bell Swings

Sets: 3

Reps: 12

Wednesday – Lower Body HIIT Round 2

Perform each exercise one after the other. Try to keep your heart rate high throughout. No rest between exercises. Rest 1 min before repeating the round (repeat round total 3 times.

Lunges - Sets: 3   Reps: 12

Step Ups - Sets: 3   Reps: 12

Hack Squat on Smith Machine - Sets: 3   Reps: 12

Russian Lunges - Sets: 3   Reps: 12

Lunges on Smith Machine - Sets: 3   Reps: 12

Wednesday – Lower Body HIIT Round 2 Videos

Lunges

Lunges

Sets: 3

Reps: 12

Step Ups

Step Ups

Sets: 3

Reps: 12

Russian Lunges

Russian Lunges

Sets: 3

Reps: 12

Lunges on Smith Machine

Lunges on Smith Machine

Sets: 3

Reps: 12

Thursday

Rest

Friday – Full Body HIIT Round 1

Perform each exercise one after the other. Try to keep your heart rate high throughout. No rest between exercises. Rest 1 min before repeating the round (repeat round total 3 times).

Un-weighted Squats - Sets: 3   Reps: 12

Clean and Press - Sets: 3   Reps: 12

Kettle Bell Swings - Sets: 3   Reps: 12

Push Ups - Sets: 3   Reps: 12

Squat Jumps - Sets: 3   Reps: 12

Friday – Full Body HIIT Round 1 Videos

Un-weighted Squats

Un-weighted Squats

Sets: 3

Reps: 12

Clean and Press

Clean and Press

Sets: 3

Reps: 12

Kettle Bell Swings

Kettle Bell Swings

Sets: 3

Reps: 12

Push Ups

Push Ups

Sets: 3

Reps: 12

Squat Jumps

Squat Jumps

Sets: 3

Reps: 12

Friday – Full Body HIIT Round 2

Perform each exercise one after the other. Try to keep your heart rate high throughout. No rest between exercises. Rest 1 min before repeating the round (repeat round total 3 times).

Step Ups - Sets: 3   Reps: 12

Box Jumps - Sets: 3   Reps: 12

Wall Ball Throws - Sets: 3   Reps: 12

Dumbbell Boxing - Sets: 3   Reps: 12

Squat Jumps - Sets: 3   Reps: 12

Friday – Full Body HIIT Round 2 Videos

Step Ups

Step Ups

Sets: 3

Reps: 12

Box Jumps

Box Jumps

Sets: 3

Reps: 12

Wall Ball Throws

Wall Ball Throws

Sets: 3

Reps: 12

Dumbbell Boxing

Dumbbell Boxing

Sets: 3

Reps: 12

Squat Jumps

Squat Jumps

Sets: 3

Reps: 12

Saturday – HIIT Cardio

Rest 30 secs between each set.

Sprints - Sets: 30 mins   Reps: 30 sec sprint,1 min walk

Box Jumps - Sets: 3   Reps: 10

Russian Lunges - Sets: 3   Reps: 10

Cycle - Sets: 20mins   Reps: 30 sec sprint, 1 min slow

Saturday – HIIT Cardio Videos

Sprints

Sprints

Sets: 30 mins

Reps: 30 sec sprint,1 min walk

Box Jumps

Box Jumps

Sets: 3

Reps: 10

Russian Lunges

Russian Lunges

Sets: 3

Reps: 10

Cycle

Cycle

Sets: 20mins

Reps: 30 sec sprint, 1 min slow

Sunday

Rest

Notes

This plan has been designed over four days so that you don’t over-exhaust your body. Never push your body too hard otherwise you will be prone to injuries and ligament tears. If you find that this exercise plan is too hard on your body then cut back to 2-3 days a week or reduce reps.

When exercising, do every exercise slow and controlled whilst squeezing that muscle group.

The most important thing to remember is that consistency is the key! As long as you are consistent with your training and nutrition the results will come.

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/4-day-fat-burning-exercise-plan/

FitBodyHQ.com

Claire Trojkovic

Claire Trojkovic is a health and fitness expert from Australia. She is also an international fitness model competitor who has won many champisonships in Australia as well as overseas. The most prestigous being the INBA World Championships in 2013 which was held in Greece.

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  • Apocalypse

    Lol most of these exercises are way too difficult for somebody looking to shed over 10 pounds or more. Like me, who can’t do even one push-up, let alone 3 sets of 15.

  • meah

    are you supposed to do round 1 and round 2 in the same day?

  • Alyssa Nelson

    It’s says 4 day fat burning plan but has workouts Monday through Saturday? Then round 1 and 2. Is the first round a worm up?

  • liron benyeda

    are you supposed to do round 1 and round 2 in the same day?

  • Malhar Modi

    Does this program meant 3*1=3 sets or 3*3=9 sets for each exercise?

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