Summer Workout Plan To Lose Weight In 4 Weeks

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    Ready to bid goodbye to winter fat and flaunt your best physique this summer? If yes, we have the right workout plan for you. The four-week-long summer workout plan for weight loss is ideal for burning excess fat and calories with a fitness routine that puts you in great shape. Without further ado, let’s begin.

    The 4-Week Summer Workout Plan for Weight Loss 2021

    The summer body workout plan with a solid schedule and manageable goals extends health benefits, appreciable weight loss and dramatically transforms your body in just four weeks. The plan comprises four significant exercise types that target the entire body: endurance, balance, strength, and flexibility exercises. As per studies, up to 150 minutes of moderate-intensity aerobic activity and a healthy eating plan will help lose and maintain a healthy weight.

    Don’t forget to warm up for 5-10 minutes and cool down at the start and end of each workout. Men and women can adopt the same workout plan; however, you can increase or decrease the intensity of the workout plan as per your preference. Pregnant women should consult their doctor or trainer for an appropriate workout plan.

    Must Read: 30 Days Diet Plan For Weight Loss

    Week 1: Focus is on FORM

    Day-1

    • Target Areas: Upper body, arms, shoulders, glutes, hamstrings, quads
    • Equipment: A yoga mat or carpet, a pair of dumbbells
    • Time: 15-20 minutes for three sets and 12 reps
    • Exercises: Start with a 10-minute warm-up and then proceed to dumbbell shoulder press, bicep curl, dumbbell step-up, dumbbell sumo squat, jump rope, and dumbbell front raise. Additionally, you can try the advanced level of summer body workout plan for males, including chest press to tricep extension, oblique curl to press, bench press, and cable bicep curls to get lean muscle mass around abs, shoulders, triceps, and chest.

    Day-2

    • Target Areas: Lower body, legs, thighs, glutes, strong hamstrings, butt toning
    • Equipment: A yoga mat or carpet, a pair of dumbbells
    • Time: 20-25 minutes for three sets and 15 reps
    • Exercises: Do squat pulse, fire hydrant, donkey kick, single-leg glute bridge, glute bridge, deadlifts using dumbbells, and single-leg deadlifts. An ideal summer body workout plan for females — anyone can do these exercises, from beginners to experts.

    Day-3

    • Rest day

    Day-4

    • Target Areas: Abdomen, waist
    • Equipment: Yoga mat, resistance band
    • Time: 15-25 minutes, 40 to 60 seconds of each exercise with 20 seconds rest
    • Exercises: Do planks with a knee tap and complete as many reps as possible in 60 seconds. Rest for 20 seconds and proceed to weighted flutter kicks, banded bird dog, and banded deadlifts.

    Day-5

    • Target Areas: Total body
    • Equipment: Yoga mat or carpet, a pair of dumbbells
    • Time: 15-25 minutes, 40 to 60 seconds of each exercise with 20 seconds of rest
    • Exercises: Get into plank position and start with shoulder taps and jack, then do jump squats, dynamic lunges, leg lifts, step up, seated dumbbell lateral raise, and seated dumbbell overhead press.

    Day-6

    • Target Areas: Hips, shoulders, back, legs
    • Equipment: Yoga mat, a pair of dumbbells, stationary exercise cycle
    • Time: 20-25 minutes
    • Exercises: Do functional bodyweight workouts like indoor cycling, sit-ups, push-ups, squats, lunges, and burpees for three sets and 12 reps each.

    Day-7

    • Rest day

    Week 2: Focus is on REPS

    Day-1

    • Target areas: Quads, glutes, shoulders, back, hamstrings
    • Equipment: A yoga mat or carpet, an exercise ball, a pair of dumbbells
    • Time: 15-20 minutes, four sets of 15 reps
    • Exercises: Squats, dumbbell press squats, ball push-ups, Bulgarian split squat, and dumbbell press.

    Day-2

    • Target Areas: Quads, glutes, hamstrings
    • Equipment: Resistance band
    • Time: 12-20 minutes, four sets of 15-20 reps
    • Exercises: Start with strength exercises to build endurance and stamina, focusing on the lower body using dynamic lunges, squats, planks, glutes, glute bridges, and prone jackknife

    Day-3

    • Target areas: Abs, glutes
    • Equipment: Treadmill or walk in a park or trail
    • Time: 15-20 minutes
    • Exercises: Cardio intervals starting with brisk walking for five minutes, followed by five minutes sprinting, and then back to five-minute walk. Repeat this with sprint series two times alternating with 90 seconds of recovery rest.

    Day-4

    • Rest day

    Day-5

    • Target Areas: Full body
    • Equipment: Exercise ball, bench press, a pair of dumbbells
    • Time: 20-25 minutes
    • Exercises: Dumbbell clean and press, bicep curl, oblique curl to press, ball push-ups, incline bench press and incline dumbbell flye. Try to repeat three sets of 12 reps.

    Day-6

    • Target Areas: Chest, arms
    • Equipment: Bench press, a pair of dumbbells
    • Time: 15 minutes, four sets for 12 reps
    • Exercises: Lat pull down, seated row, straight arm pull down, underhand lat pull down, triceps press using dumbbells.

    Day-7

    • Rest day

    Must Read: Importance of A Pre Workout Meal Plan For Weight Loss

    Week 3: Focus is to INCREASE THE WEIGHTS

    Day-1

    • Target Areas: Upper body
    • Equipment: A pair of dumbbells, exercise bench
    • Time: 15-20 minutes, repeat four sets for eight reps
    • Exercises: Dumbbell pullover, press up, dumbbell lateral raise, EZ-bar upright row, incline bench press, and triceps dip. Gradually add more weights during incline bench press and triceps dips.

    Day-2

    • Target Areas: Legs, abs
    • Equipment: A pair of dumbbells
    • Time: 15-20 minutes with four sets of 10 reps
    • Exercises: Squats, Romanian deadlifts, hamstring curls, leg extensions, crunches, and plank.

    Day-3

    • Target Areas: Back, biceps
    • Equipment: Exercise bench, a pair of dumbbells
    • Time: 20-24 minutes, four sets, and 8-10 reps
    • Exercises: Using an incline bench, start with a horizontal dumbbell row and prone dumbbell flye for four sets and 10 reps. Then proceed to incline bicep curls and seated dumbbell overhead press.

    Day-4

    • Rest day

    Day-5

    • Target Areas: Full body
    • Equipment: A pair of dumbbells, resistance band
    • Time: 20-30 minutes, four sets of 10 reps
    • Exercises: Weighted flutter kicks, banded bird dog, seated rows, planks with knee taps, hanging knee raises, and banded deadlifts.

    Day-6

    • Target Areas: Arms, back, biceps
    • Equipment: A pair of dumbbells
    • Time: 20 minutes, 40 seconds for each exercise with 20 seconds of rest
    • Exercises: Seated lateral raise, oblique curl to press, rainbow slam, halo, and triceps extensions.

    Day-7

    • Rest day

    Week 4: Focus is to do an EXTRA ROUND

    Day-1

    • Target Areas: Total body
    • Equipment: A pair of dumbbells
    • Time: 12-20 minutes
    • Exercises: Shoulder tap and jack, burpees, squats, lunges, push-ups, chess press to squats, and plank to jump squat. Complete as many reps as possible in 60 seconds with 20 seconds of rest. Push for an extra round.

    Day-2

    • Target Areas: Back, arms, upper body
    • Equipment: Exercise bench and a pair of dumbbells (5-10 kg)
    • Time: 15-25 minutes, four sets of 12 reps
    • Exercises: Bench press, incline bicep curl, triceps curl, prone jackknife, leg lifts. Gradually increase the weights to your comfort.

    Day-3

    • Target Areas: Legs, lower body
    • Equipment: A resistance band, a pair of dumbbells
    • Time: 15-20 minutes; four sets of 15 reps
    • Exercises: Ball push-ups, banded bird dog, flutter kicks, hamstring curl, seated lateral raise, and seated overhead press.

    Day-4

    • Rest day

    Day-5

    • Target Areas: Full body
    • Equipment: A yoga mat, a yoga block
    • Time: 15-24 minutes
    • Exercises: Try to improve the body’s balance and flexibility with yoga poses such as cobra pose, bow pose, boat pose, plank pose, camel pose, and downward-facing dog pose.

    Day-6

    • Target Areas: Abs
    • Equipment: None
    • Time: 20 minutes; do three rounds of each exercise with as many reps as possible.
      Exercises: Push-ups against the floor, diamond push-ups, burpees, plank, V-up, mountain climber, and lunges.

    Day-7

    • Rest day

    Must Read: Beginner’s Workout Guide For Weight Loss In A Week!

    Conclusion 

    With the summer workout plan, you can build a solid fitness base, gain endurance in just four weeks apart from the obvious weight loss benefits. A mix of weight training, cardio, strength training, and HIIT will maximize your calorie burn compared to cardio alone.  Stick to the schedule for four weeks and beyond to get a summer-ready physique in no time.

    For personalized weight loss services from top-notch industry experts, visit your nearest Oliva Skin & Hair Clinic. Do not forget to like and share this article.

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    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the key to leading a healthy life and wellbeing is to celebrate food and bodies. At Oliva Clinics, Mrinal is the chief nutritionist. She supervises our nutritional staff and helps establish policies and procedures, and provides administrative direction. Before joining Oliva Skin & Hair clinics, she was the chief dietician with Nephroplus.

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