{"id":25654,"date":"2021-08-06T19:59:24","date_gmt":"2021-08-06T19:59:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25654"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"4-week-workout-plan-for-weight-loss","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/","title":{"rendered":"4-Week Workout Plan For Weight Loss: How To Stay Consistent And See Progress"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#Set_Goals\" >Set Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#Choose_Your_Workouts\" >Choose Your Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#Consider_Cardio\" >Consider Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#Use_Weight_Progressively\" >Use Weight Progressively<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#Manage_Your_Time_Well\" >Manage Your Time Well<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#Proper_Form_And_Safety\" >Proper Form And Safety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#What_Is_The_Best_At_Home_Workout_Plan\" >What Is The Best At Home Workout Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#Warm_Up\" >Warm Up\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#The_Beginner_4_Day_A_Week_Fat_Burning_Workout\" >The Beginner 4 Day A Week Fat Burning Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#Upper_Body_Workout_Routine\" >Upper Body Workout Routine\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#Lower_Body_Workout_Routine\" >Lower Body Workout Routine\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#DISCLAIMER\" >DISCLAIMER:\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When you&#8217;re trying to lose weight, it can be hard to find a workout plan that works. Some can be too intense to stick to, and others quickly get boring. Plus, you need a regimen that fits your lifestyle. With this in mind, before you get frustrated and give up on working out entirely, here&#8217;s what you need to know, plus a 4-week workout plan for weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are no hard rules when it comes to creating a workout plan. All you need is the right mix of cardio and strength training for optimal fat burn and muscle building. Other than that, the best workout plan is one that&#8217;s easy to stick to. The difficulty of exercises and weights you use all depends on your fitness level, health, and <a href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/\">fitness goals<\/a>. That said, here&#8217;s how to create the perfect four week workout plan for <a href=\"https:\/\/betterme.world\/articles\/250-calorie-meals\/\">weight loss<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Set_Goals\"><\/span><b>Set Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Set your goals and strength training <a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\">exercises<\/a>. When you set up your exercise regimen, it&#8217;s important to know exactly what you expect from it. What are your health goals, what kind of weight-loss result do you want? Also consider how much time you can devote to working out every week. Aim for at least five workout days per week, but not more. Remember, rest is just as important as exercise (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/7176\/8-reasons-to-take-a-rest-day\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/realistic-weight-loss-goals\/\">Realistic Weight Loss Goals: A Reality Check You Need<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-31960 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2-1024x576.jpg\" alt=\"4 week workout plan for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/9-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Choose_Your_Workouts\"><\/span><b>Choose Your Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Structure your 4-week <a href=\"https:\/\/betterme.world\/articles\/pilates-vs-yoga-for-weight-loss\/\">workout plan<\/a> for weight loss in a sequence that&#8217;s logical. Group similar exercises together based on how many sets they require. Also consider whether the exercises for each day in the workout plan complement each other (for example, squats with sit-ups!)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, decide on whether or not you want to do warm-up sets first followed by more intense ones like the ones we described above. There are hundreds of exercises possible at home if you know where to look.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Consider_Cardio\"><\/span><b>Consider Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pick a cardio program based on the frequency of exercise that works with your schedule. If you already run or work out regularly, then this part should be easy because all you need is some variety. Try combining high intensity sports like <a href=\"https:\/\/betterme.world\/articles\/hiit-for-beginners\/\">HIIT<\/a> with low impact activities like brisk walking for a diverse <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">workout<\/a> that will burn fat. As an alternative, try a <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">HIIT training<\/a> program to boost your metabolism and get rid of extra weight fast (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Weight_Progressively\"><\/span><b>Use Weight Progressively<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pick weights based on the benefits your body needs. The goal is to create exercises that work at different angles, which will give you a complete physique and plenty of muscle definition. Dumbbell curls and triceps extensions are great examples of these kinds of exercises that can be done at home with little equipment (no more than three sets).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Push-ups and crunches are also good starter <a href=\"https:\/\/betterme.world\/articles\/weight-loss-after-period\/\">exercises<\/a>, but they&#8217;re not as versatile unless you move beyond the floor. When you start lifting, stick to lighter weights until you develop muscles because if your form isn&#8217;t right when you lift heavier weights, you can get injured.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-31912 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2-1024x576.png\" alt=\"4 week workout plan for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/8-2.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Manage_Your_Time_Well\"><\/span><b>Manage Your Time Well<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">First things first \u2013 decide how many days per week will be part of your 4 day a week workout plan for weight loss, and what days those will be. For instance, Monday, Wednesday, Friday, and Sunday might work for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Figure out how much time (in minutes) you can commit to working out in a given week. In between the various exercises that comprise your program, is there enough time? If not, maybe reschedule some things in your weekly schedule so that it fits in with everything else you need to accomplish!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep track of the times you do feel like doing this regularly. Perhaps doing it every day except Sunday is too hard, but every other day is manageable. In this case, maybe you schedule Mondays and Wednesdays as working out days and then plan for another workout on Friday and Saturday.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Set a deadline for when your weight loss program kicks into high gear \u2013 the date where you commit to taking a look at yourself in a mirror and deciding whether there are any changes that need to be made to hit your weight loss goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Follow the 4-week workout plan for weight loss until all of these steps become second nature; something you can do effortlessly everyday without thinking twice about it. Then, you&#8217;ll be on your way to living a healthier lifestyle!<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-33427 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924-1024x576.png\" alt=\"4 week workout plan for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Proper_Form_And_Safety\"><\/span><b>Proper Form And Safety<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When following a 4-week workout plan for weight loss for men or women, it&#8217;s important to use proper form because this will reduce your risk of injury when lifting weights. The last thing you want is to hurt yourself trying to lose weight! Here are some tips that will help keep you safe:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall as if someone was going to snap a picture of you from 12 o&#8217;clock (straight ahead). This means no sagging, slouching, or leaning forward. Most people are unaware of how their posture could be hurting them, but it can cause back pain and improper muscle development in the long term if you&#8217;re not careful (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5889545\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Never try to lift weights that are way above your head unless there&#8217;s a spotter around to make sure that nothing goes wrong. It may seem like it&#8217;s for your own safety but lifting heavy weights above your head is one of the worst ways you can injure yourself when working out at home because you don&#8217;t have anyone around to help support them if something should go wrong.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don\u2019t leave weights on the floor once your workout is over! They won\u2019t move by themselves so take the time to arrange them properly. This is also a good way to prevent them from rolling around, should you want to use them later on in your work out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">There&#8217;s a right and wrong way of doing everything, including exercise so make sure that every single rep of every single exercise is worth it! And when working out at home, don\u2019t forget to pay attention to safety because if something goes wrong it may be hours before anyone finds you! Avoid injury by taking care of yourself while exercising, but also follow these tips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take breaks every few minutes when you&#8217;re lifting weights while standing or sitting down (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). When using dumbbells make sure that they&#8217;re not swaying as you finish each movement so that your muscles don&#8217;t get a sudden shock from the weights moving.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is great for beginners because it&#8217;s so simple to follow, and can be adjusted to fit into just about any schedule.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32548 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-1024x576.jpg\" alt=\"4 week workout plan for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/2-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_At_Home_Workout_Plan\"><\/span><b>What Is The Best At Home Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This four-week workout plan is perfect in terms of creating an exercise program: It has enough variety to keep things interesting, but not so much as to overwhelm you or make it hard to stick to. The same three workouts are performed each week, which makes this workout easy for beginners since you won\u2019t need extra equipment or a lot of space. Plus, there&#8217;s plenty of variety within each workout so that you&#8217;ll never get bored and give up when trying to lose weight!\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up\"><\/span><b>Warm Up\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a routine that takes about 10 minutes. It&#8217;s essential for preventing injury and getting your body ready for the workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perform a 15-minute cardio routine at home to burn calories and boost your metabolism\u2014you&#8217;ll be surprised at how many calories you can burn simply by jumping rope, doing jumping jacks, walking, or running (<\/span><a href=\"https:\/\/www.helpguide.org\/harvard\/whats-the-best-exercise-plan-for-me.htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). (just remember to consume adequate water during each of these activities).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/2-day-full-body-workout\/\">2-Day Full Body Workout: Hit All Of Your Major Muscle Groups In One Sweat Sesh<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32552 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1024x576.jpg\" alt=\"4 week workout plan for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Beginner_4_Day_A_Week_Fat_Burning_Workout\"><\/span><b>The Beginner 4 Day A Week Fat Burning Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is one of the easiest routines for beginners because it only requires 30 seconds on with 15 seconds rest! It&#8217;s perfect for burning fat and although it might seem too simple, research shows that alternating intense work with short periods of recovery can be just as effective as high intensity workouts without the risk of injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4657417\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Upper_Body_Workout_Routine\"><\/span><b>Upper Body Workout Routine<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This consists of three different exercises, each performed for 30 seconds with a 15-second rest period in between:<\/span><\/p>\n<p><b>Pushups<\/b><span style=\"font-weight: 400;\"><strong>:<\/strong> Before starting make sure to test yourself by seeing how many pushups you can do without stopping\u2014you should be able to at least do 10 before too much fatigue sets in. Then, perform as many consecutive pushups as possible and repeat that same amount for these reps until you have finished the entire set. Keep your back straight and face forward throughout the exercise.<\/span><\/p>\n<p><b>Incline Bench Press:<\/b><span style=\"font-weight: 400;\"> This exercise is done on a flat bench and you will use dumbbells to allow for greater variety when working out at home! The incline bench press should be performed with an equal amount of weight in each hand so that you\u2019re able to focus on chest development instead of struggling with uneven weights whenever one side becomes too heavy. Each rep is performed by lowering the weight slowly until it touches your breastbone\u2014make sure there&#8217;s no arching or rounding of your spine during this process, as this can increase risk factors for spinal disc herniations and other injuries.<\/span><\/p>\n<p><b>Side Delt Dumbbell Flyes:<\/b><span style=\"font-weight: 400;\"> The dumbbells are brought together in an arc shape, above your chest and the exercise is done by extending your arms outwards as if you were doing a reverse pushup. Make sure to start off with light weights and don&#8217;t bounce up from the floor during this movement\u2014if you can find a bench that&#8217;s comfortable enough, it may be worth it to lie on your side when completing these moves!<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-32599 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-1024x576.jpg\" alt=\"4 week workout plan for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Body_Workout_Routine\"><\/span><b>Lower Body Workout Routine\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Perform each of these exercises for 30 seconds with 15-second rest periods in between. Then repeat this entire routine until your timer sounds.\u00a0\u00a0<\/span><\/p>\n<p><b>Squats: <\/b><span style=\"font-weight: 400;\">To get the most out of squats make sure that you are doing them correctly. Stand with your feet in a slightly wider than shoulder width apart position and lower yourself gradually (about 8-10 inches) while making sure to keep your eyes forward throughout the exercise. Make sure you are going down until your knees break past the 90-degree mark! Squats will start working out all of your leg muscles as well as give benefits to hamstrings, back, calves, glutes, and even core stabilization.\u00a0<\/span><\/p>\n<p><b>Overhead Press:<\/b><span style=\"font-weight: 400;\"> This is done by standing up straight and keeping both arms locked out overhead at all times\u2014unlock them during each rep which can enable greater chest development if performed properly!<\/span><\/p>\n<p><b>Bent Rows:<\/b><span style=\"font-weight: 400;\"> Look for an object that\u2019s about knee level such as a chair and place one knee on it for bent rows. This exercise is performed with an overhand grip so that you can create as much tension as possible in the muscles of your upper back\u2014it&#8217;s essential to be able to perform this exercise correctly, otherwise you risk injuring your lower back if not done properly!<\/span><\/p>\n<p><b>Deadlifts:<\/b><span style=\"font-weight: 400;\"> Stand on a flat bench or platform like a table and make sure that both feet are off the floor with knees locked out straight (use straps for added support). Use dumbbells if needed but try to use heavier weights which will require greater balance skills when lifting. Watch yourself in a mirror for form\u2014make sure that your hips stay level throughout each rep instead of inclining toward the ceiling!<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking for a workout routine that will fit into your busy schedule as well as add some extra muscle to your frame, this is the perfect workout plan for you! It combines high intensity workouts and cardio in order to help shed excess fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4-week workout plan for weight loss also includes exercises that target each body part which helps reduce risk factors for injuries while also increasing consistency when exercising. You can also easily adjust this workout plan based on your own preferences. Every individual has different skill sets so make sure that you keep adjusting these exercises depending on what works best for you!<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Workout_Plan_For_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/span><\/p>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/7176\/8-reasons-to-take-a-rest-day\/\"><span style=\"font-weight: 400;\">8 Reasons to Take a Rest Day<\/span><\/a><span style=\"font-weight: 400;\"> (2018, acefitness.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">High-Intensity Intermittent Exercise and Fat Loss<\/span><\/a><span style=\"font-weight: 400;\"> (2011, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.helpguide.org\/harvard\/whats-the-best-exercise-plan-for-me.htm\"><span style=\"font-weight: 400;\">How to Build an Exercise Plan<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., helpguide.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5889545\/\"><span style=\"font-weight: 400;\">Postural awareness and its relation to pain: validation of an innovative instrument measuring awareness of body posture in patients with chronic pain<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4657417\/\"><span style=\"font-weight: 400;\">The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\">Weight training: Do\u2019s and don\u2019ts of proper technique<\/a> (2020, mayoclinic.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>When you&#8217;re trying to lose weight, it can be hard to find a workout plan that works. Some can be too intense to stick to, and others quickly get boring. Plus, you need a regimen that fits your lifestyle. With this in mind, before you get frustrated and give up on working out entirely, here&#8217;s [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":25659,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[122],"class_list":["post-25654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4-Week Workout Plan For Weight Loss: How To Stay Consistent And See Progress - BetterMe<\/title>\n<meta name=\"description\" content=\"The 4-week workout plan for weight loss works if you&#039;re consistent. Choose these easy to do, progressive workouts to get started!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4-Week Workout Plan For Weight Loss: How To Stay Consistent And See Progress\" \/>\n<meta property=\"og:description\" content=\"The 4-week workout plan for weight loss works if you&#039;re consistent. Choose these easy to do, progressive workouts to get started!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1710372625.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"4-Week Workout Plan For Weight Loss: How To Stay Consistent And See Progress\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/\"},\"wordCount\":2301,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1710372625.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When you're trying to lose weight, it can be hard to find a workout plan that works. Some can be too intense to stick to, and others quickly get boring. Plus, you need a regimen that fits your lifestyle. With this in mind, before you get frustrated and give up on working out entirely, here's what you need to know, plus a 4-week workout plan for weight loss.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are no hard rules when it comes to creating a workout plan. All you need is the right mix of cardio and strength training for optimal fat burn and muscle building. Other than that, the best workout plan is one that's easy to stick to. The difficulty of exercises and weights you use all depends on your fitness level, health, and <a href=\\\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/\\\">fitness goals<\/a>. That said, here's how to create the perfect four week workout plan for <a href=\\\"https:\/\/betterme.world\/articles\/250-calorie-meals\/\\\">weight loss<\/a>:<\/span>\\r\\n<h3><b>Set Goals<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Set your goals and strength training <a href=\\\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\\\">exercises<\/a>. When you set up your exercise regimen, it's important to know exactly what you expect from it. What are your health goals, what kind of weight-loss result do you want? Also consider how much time you can devote to working out every week. Aim for at least five workout days per week, but not more. Remember, rest is just as important as exercise (<\/span><a href=\\\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/7176\/8-reasons-to-take-a-rest-day\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/realistic-weight-loss-goals\/\\\">Realistic Weight Loss Goals: A Reality Check You Need<\/a><\/span><\/i> ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/\",\"name\":\"4-Week Workout Plan For Weight Loss: How To Stay Consistent And See Progress - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1710372625.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"The 4-week workout plan for weight loss works if you're consistent. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"4-Week Workout Plan For Weight Loss: How To Stay Consistent And See Progress - BetterMe","description":"The 4-week workout plan for weight loss works if you're consistent. Choose these easy to do, progressive workouts to get started!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"4-Week Workout Plan For Weight Loss: How To Stay Consistent And See Progress","og_description":"The 4-week workout plan for weight loss works if you're consistent. Choose these easy to do, progressive workouts to get started!","og_url":"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1710372625.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"4-Week Workout Plan For Weight Loss: How To Stay Consistent And See Progress","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/"},"wordCount":2301,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1710372625.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When you're trying to lose weight, it can be hard to find a workout plan that works. Some can be too intense to stick to, and others quickly get boring. Plus, you need a regimen that fits your lifestyle. With this in mind, before you get frustrated and give up on working out entirely, here's what you need to know, plus a 4-week workout plan for weight loss.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are no hard rules when it comes to creating a workout plan. All you need is the right mix of cardio and strength training for optimal fat burn and muscle building. Other than that, the best workout plan is one that's easy to stick to. The difficulty of exercises and weights you use all depends on your fitness level, health, and <a href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/\">fitness goals<\/a>. That said, here's how to create the perfect four week workout plan for <a href=\"https:\/\/betterme.world\/articles\/250-calorie-meals\/\">weight loss<\/a>:<\/span>\r\n<h3><b>Set Goals<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Set your goals and strength training <a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\">exercises<\/a>. When you set up your exercise regimen, it's important to know exactly what you expect from it. What are your health goals, what kind of weight-loss result do you want? Also consider how much time you can devote to working out every week. Aim for at least five workout days per week, but not more. Remember, rest is just as important as exercise (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/7176\/8-reasons-to-take-a-rest-day\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/realistic-weight-loss-goals\/\">Realistic Weight Loss Goals: A Reality Check You Need<\/a><\/span><\/i> ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/","url":"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/","name":"4-Week Workout Plan For Weight Loss: How To Stay Consistent And See Progress - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1710372625.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"The 4-week workout plan for weight loss works if you're consistent. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/25654","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=25654"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/25654\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/25659"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=25654"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=25654"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=25654"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=25654"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}