If you’re trying to lose weight but don’t know where to start, look no further.

Most beginners think they need a gym membership, expensive equipment, or crazy two-hour workouts to lose weight. But I can assure you, you don’t need any of that to burn fat and lose weight. Burning fat and losing weight can be done from the comfort of your home. The most important element is that you stay consistent and dedicated.

This beginner fat loss workout plan is designed to help you:

• • Burn fat in just 45 minutes a day

• • Build strength and muscle

• • Train at home with minimal or no equipment

• • Get results

4-Week Fat Loss Workout Plan

Week 1

Day 1 – Full Body Strength

5 rounds – 30 seconds rest between each exercise

• • Pushups – 10 reps

• • Squats – 15 reps

• • Glute Bridges – 15 reps

• • Plank – 30 seconds

• • Lunges – 10 reps for each leg

Day 2 – Cardio + Core

• • 30-minute light jog
  • Core (2 rounds)
    
    • • Plank – 30 seconds
    • • Bicycle Kicks – 30 seconds
    • • Leg Raises – 10 reps

Helpful Tips: Run at a pace where you can still hold a conversation. If you struggle with running, you can focus on power walking as an alternative.

 

Day 3 – Lower Body Focus

 

4 rounds – 1 minute rest in between each exercise

• • Jumping Squats – 10 reps

• • Back Lunges – 10 reps

• • Hip Thrusts – 10 reps
  • Clamshells (with mini band) – 10 reps per side

I recommend these resistance bands to maximize glute activation. (Affiliate link)

Day 4 – Rest or Light Cardio

Depending on how sore you are, you can decide to rest or do some form of low-impact cardio for active recovery. My suggestions are: gentle walks, stretching, or yoga.

 

Helpful Tip: Recovery = growth. Remember, recovery is as important as working out itself. Your muscles need time to repair and grow.

 

Day 5 – Fat Burning HIIT (Low Impact Friendly)

5 rounds – 30 seconds per exercise followed by 30 seconds of rest

• • Jumping Jacks

• • Mountain Climbers

• • Burpees (Without the jump)

• • High Knees

Day 6 – Light Cardio

• • 30 minutes of cardio of your choice at low intensity

• • 15-minute cool-down stretch

Helpful Tip: Make sure to stay hydrated throughout the day by drinking plenty of water

 

Day 7 – Full Rest Day

Recovery is just as important as working out. Today is a full rest day, so enjoy the break.

 

Repeat This Workout Plan For 4 weeks

Don’t Forget About Your Diet

“You cannot out-train a bad diet.” Remember, training is only part of the equation. If you think you can eat pizzas and burgers every single day and expect to lose weight, you’re going to be disappointed. “Abs are built in the kitchen”

Focus on:

• • High-protein meals (eggs, lean meats, beans. lentils, etc)

• • Fiber-rich veggies

• • Healthy carbohydrates (potatoes, rice, oats)

• • Plenty of water

• • Limit processed foods and sugar consumption

Final Thoughts: Consistency above all else

Weight loss isn’t about perfection. It’s about simply starting and staying consistent. Somedays you may feel down and not want to work out. But I want to remind you that it is these days that count the most. Whenever you’re feeling lazy and thinking about skipping a day. I want you to think about why you started this journey and what it means to you. Remember, you set out on this journey for a reason. Whatever reason that may be – whether it’s to feel better, have more self-confidence, or have more energy for your family – you owe it to yourself to finish this journey. If you could look at yourself from an outside perspective, what would you think of yourself if you’re feeling lazy and wanting to slack off?

 

You don’t have to be perfect. You just have to keep showing up.

 

Every step and every rep counts. It may feel like a chore, but before you know it, you’ll look back at this journey and realize just how fast these 4 weeks went by.

 

I believe in every single one of you. No matter how challenging or how tiring it feels, I want you to keep going. Never quit, your future self will thank you for it.

 

Disclaimer:

This content is for informational purposes only and is not intended to diagnose, treat, or substitute professional medical advice. Always consult with your doctor or a qualified health professional before starting any new fitness or nutrition program, especially if you have any pre-existing conditions or injuries.