Exercise Program for 4 Weeks to Lose Weight Quickly

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  • 30 Jun 2023
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Life becomes busy, free time is scarce, and many of us spend most of our days sitting behind a desk. We discover we've acquired some unnecessary weight. This can be a disheartening realisation, but there are steps we can take to get back in shape.

How Can I Lose 20 Pounds in a Month?

Is it possible to lose 20 pounds in one month? Yes, it is doable if done carefully and safely. It is possible if you are willing to keep yourself accountable and realise your vision or goal to its full potential. Your thinking will determine whether you succeed or fail here. In short, you will need to make significant modifications all around.

Steps to Take in Your Weight Loss Exercise Plan


I recommend setting down your ultimate goal, what you want to do to get there, and when you expect it to occur.


Once you've finished this, I recommend informing your family and/or friends that you're going to do this for yourself. It helps if the people around you are aware of and understand your goals so that they can make the road simpler for you and make sacrifices if necessary.


Once this is determined, you must get to work. Remove all "junk food" from your kitchen, desk drawers, or other hiding places. Remove the temptation entirely. Bring a grocery list with you to the supermarket. Spend the majority of your time in the produce section. Consider the terms "fresh" and "raw."

You must also be willing to boost your protein consumption. Protein, such as lean meat and seafood, and fibre, such as legumes, nuts, and seeds, are both high in fibre and low in the hormone ghrelin, which promotes appetite.


Next, start or modify your present training plan. It is essential to incorporate both strength and cardio training. Every day, I recommend 30-40 minutes of strength training and 25-30 minutes of cardio. Stick to full-body or compound motions for your strength component, which will target more than one joint and muscle area. These workouts will raise your heart rate faster, burn more calories, and strengthen your muscles and joints all at the same time.

I recommend a variety of cardiovascular exercises, including steady-state at a moderate intensity level on machines like the stair climber, elliptical, or treadmill, as well as moderate- to high-intensity interval training with bodyweight, free weights, jump rope, and battle ropes.


What Exercise Is Best for Losing Weight?

It is practically impossible to pick just one workout that will help you lose weight. However, if you want to get more bang for your buck here, you should consider practising a workout that does more than merely raise your heart rate.

It's not always necessary to do cardio to lose weight. Strength training raises your basal metabolic rate, which means you burn calories not just during but also after your workout (this is known as EPOC - Excess Post Oxygen Consumption or the after-burn effect).

To make our lives a little easier, our bodies demand functionality and mobility. As a result, try to conduct multi-functional and multi-compound strength workouts (targeting more than one muscle group and more than one joint).

Squats, deadlifts, bench presses, bodyweight push-ups, and pull-ups, as well as variants of these moves, should be at the heart of your training. Use your body to its full ability, use it effectively, and make better use of your time.

Begin with 5 sets of 5 rounds, with a 15-30 second break after the round.

  • 2 Walking Lunges
  • 2 Romanian Deadlifts
  • 2 Push-Ups
  • 2 Renegade Rows
  • 2 Plank Taps
  • 2 Reverse Walking Lunges

What Exercise Burns the Most Belly Fat?

There is no single activity that will help you lose abdominal fat. You must put in the effort to achieve those rock-hard abs. There is, unfortunately, no way around it. First, let's dispel the myth that fitness is 80% food and 20% activity. Everyone is unique, and the optimal weight reduction exercise plan for you will be determined by your fitness goals.

For example, if you want to shed fat and sculpt your abs, you'll most likely need to be in a caloric deficit (calories in minus calories out).

What Should You Eat?

You will also need to concentrate on eating specific types of meals. Consuming raw, complete, and nutrient-dense foods is essential not just for aesthetics and body composition, but also for digestion. In other words, limit or avoid simple carbohydrates, trans fats, and processed and pre-packaged foods. This diet will also help you achieve hormonal balance, increase energy levels, and keep your mind clear.

Your Go-To Exercises

Exercise is essential in conjunction with consuming healthful foods in a calorie deficit. We propose combining moderate- to high-intensity aerobic exercise with strength training. These workouts may be your best chance for precisely targeting the core while increasing your heart rate:
Mountain climbers

  • burpees
  • leg raises
  • bicycle crunches
  • flutter kicks
  • high knees
  • front and side plank hip dips.

It all comes down to your schedule and dedication when it comes to the frequency and duration of these workouts. However, if you want to get a six-pack, you'll need to train your abs frequently, if not every day. Also, when talking about belly fat, you must consider the other critical components our bodies require, such as a good night's sleep, sufficient hydration, stress reduction, and hormone balance. If not addressed, these can be the final cause of belly obesity.

Is Working out 30 Minutes a Day Enough to Lose Weight?

What most people overlook in this situation is that life is unpredictable. Juggling our duties, work, family, physical fitness, and social, emotional, and mental well-being is not simple. We can be extremely hard on ourselves at times, pressuring ourselves to do and have it all. That, however, is not sustainable. If you can only commit to a 30-minute workout every day, go ahead and do it. Do it if you can commit to a 15-minute workout. If you can devote an entire hour, that's amazing! A workout is a workout regardless of its duration. A run is still a run. A walk is just a walk. You're ahead of the game as long as you're moving every day.


However, if you just have a limited amount of time to exercise, you must make the most of it. If you can only get to the gym 2-3 times per week to do weight training, that is plenty. On days when you can't make it to the gym or on your days off, do some bodyweight cardio or stretches at home, such as yoga or mobility training. There is always a way where there is a will! Remember this the next time you claim you don't have time to exercise.


If you live a hectic or high-stress lifestyle and are short on time, going into a workout prepared is a necessity. Creating a training plan is critical for achieving the best outcomes. Make a list of everything and make sure you follow through. Adjust your programme as needed to ensure your body gets the exercise it needs, and manage your time as you go.

Furthermore, you can always seek medical advice on what is the best solution for you and your condition. Of course, the specified workout schedule and training length will vary based on the individual. The prescribed workouts and/or rehabilitation training and frequency will differ depending on whether you are an athlete, competitor, beginner, or elderly person.

The Bottom Line

Adding food and exercise to your routine can be intimidating, but a step-by-step strategy can make it possible. Simply select a weight reduction workout regimen that fits your lifestyle, using the guidelines above as a reference.

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