4-Week Home Workout Plan
This 4-week workout plan is designed to help you tone up and reduce belly fat through a
combination of strength training, cardio, and core exercises. Consistency is key, and it usually takes
about 4-6 weeks to start seeing noticeable changes, depending on your diet, consistency, and
individual body type.
Week 1-2
Day 1: Strength Training (Upper Body)
- Push-Ups: 3 sets of 10-15 reps
- Planks: 3 sets of 30 seconds
- Dumbbell Rows (use household items if you don't have dumbbells): 3 sets of 10 reps each side
- Tricep Dips (using a sturdy chair): 3 sets of 10-15 reps
Day 2: Cardio + Core
- Invisible Jump Rope: 5 minutes or High Knees: 3 sets of 1 minute
- Butt Kicks: 3 sets of 1 minute
- Bicycle Crunches: 3 sets of 20 reps each side
- Leg Raises: 3 sets of 15 reps
Day 3: Strength Training (Lower Body)
- Squats: 3 sets of 15-20 reps
- Lunges: 3 sets of 15 reps each leg
- Glute Bridges: 3 sets of 15-20 reps
- Calf Raises: 3 sets of 20 reps
Day 4: Active Rest/Light Activity
- Yoga or Pilates: 20-30 minutes
- Light walking or stretching
Day 5: Cardio + Core
- Burpees: 3 sets of 10 reps
- Mountain Climbers: 3 sets of 1 minute
- Russian Twists: 3 sets of 20 reps each side
- Flutter Kicks: 3 sets of 20 reps
Day 6: Strength Training (Full Body)
- Push-Ups: 3 sets of 10-15 reps
- Squats: 3 sets of 15-20 reps
- Dumbbell Rows: 3 sets of 10 reps each side
- Planks: 3 sets of 30-45 seconds
Day 7: Rest
Week 3-4
Day 1: Strength Training (Upper Body)
- Push-Ups: 3 sets of 15-20 reps
- Planks: 3 sets of 45 seconds
- Dumbbell Rows: 3 sets of 12 reps each side
- Tricep Dips: 3 sets of 15-20 reps
Day 2: Cardio + Core
- Invisible Jump Rope: 7 minutes or High Knees: 3 sets of 1.5 minutes
- Butt Kicks: 3 sets of 1 minute
- Bicycle Crunches: 3 sets of 25 reps each side
- Leg Raises: 3 sets of 20 reps
Day 3: Strength Training (Lower Body)
- Squats: 3 sets of 20-25 reps
- Lunges: 3 sets of 20 reps each leg
- Glute Bridges: 3 sets of 20-25 reps
- Calf Raises: 3 sets of 25 reps
Day 4: Active Rest/Light Activity
- Yoga or Pilates: 30-45 minutes
- Light walking or stretching
Day 5: Cardio + Core
- Burpees: 3 sets of 15 reps
- Mountain Climbers: 3 sets of 1.5 minutes
- Russian Twists: 3 sets of 25 reps each side
- Flutter Kicks: 3 sets of 25 reps
Day 6: Strength Training (Full Body)
- Push-Ups: 3 sets of 15-20 reps
- Squats: 3 sets of 20-25 reps
- Dumbbell Rows: 3 sets of 12 reps each side
- Planks: 3 sets of 45-60 seconds
Day 7: Rest
Additional Information
How Long to See Results?
- Initial Changes: Within the first 2-4 weeks, you may start feeling stronger, more energetic, and notice som
- Visible Changes: Generally, it takes about 4-6 weeks to start seeing visible changes in your physique, su
- Sustainable Results: Continued commitment to your workout routine and healthy diet will lead to more si
Tips for Success
- Nutrition: Follow a balanced diet with adequate protein, healthy fats, and complex carbs.
- Hydration: Drink plenty of water.
- Rest: Ensure you get enough sleep and take rest days seriously.
- Consistency: Stick to the plan and make it a habit.
- Progression: Gradually increase the intensity or reps as you get stronger.
