4-Week Workout Plan for Women Lose Weight & Get Fit Fast!

Here’s a 4-Week Workout Plan designed to help women lose weight, burn fat, and tone up fast! This plan includes strength training, HIIT, and cardio for optimal results.

🔥 4-Week Fat Loss & Fitness Plan for Women 💪

📅 Weekly Schedule:

Day 1: Strength Training (Lower Body)
Day 2: HIIT + Core
Day 3: Strength Training (Upper Body)
Day 4: Active Recovery (Yoga/Walking)
Day 5: Full-Body Strength + HIIT
Day 6: Cardio & Core
Day 7: Rest or Light Yoga

💃 WEEK 1-4: Workouts & Exercises

🏋️‍♀️ Day 1: Lower Body Strength (40 min)

1. Squats – 3×12
2. Lunges – 3×12 per leg
3. Deadlifts – 3×10
4. Step-Ups – 3×12 per leg
5. Glute Bridges – 3×15
6. Plank Hold – 45 sec

💡 Tip: Use dumbbells or resistance bands for extra intensity.

🔥 Day 2: HIIT + Core (30 min)

1. Jump Squats – 30 sec
2. Mountain Climbers – 30 sec
3. Burpees – 30 sec
4. Jump Rope – 30 sec
5. Russian Twists – 30 sec
6. Leg Raises – 30 sec

🔥 Repeat 3-4 Rounds, 30-sec rest between rounds.

🏋️‍♀️ Day 3: Upper Body Strength (40 min)

1. Push-ups – 3×12
2. Dumbbell Shoulder Press – 3×12
3. Bent-over Rows – 3×10
4. Bicep Curls – 3×12
5. Triceps Dips – 3×12
6. Plank Shoulder Taps – 3×15

🧘‍♀️ Day 4: Active Recovery (Yoga/Walking)

• 30-45 min walk
• Yoga flow/stretching

💡 Tip: Recovery is key for fat loss and muscle tone.

🔥 Day 5: Full-Body Strength + HIIT (45 min)

1. Squat to Press – 3×12
2. Jump Lunges – 3×12
3. Deadlifts – 3×10
4. Plank to Push-up – 3×12
5. Jump Rope – 30 sec
6. High Knees – 30 sec

🔥 Repeat 3 Rounds

🏃‍♀️ Day 6: Cardio & Core (30 min)

🏃 Option 1: 30 min jog/run
🚴 Option 2: 30 min cycling
🏋️ Option 3: 20 min Stair Climber

Core Finisher:

1. Bicycle Crunches – 3×15
2. Plank Hold – 60 sec
3. Leg Raises – 3×12

🛌 Day 7: Rest or Light Yoga

💡 Stretching and mobility work to enhance recovery.

🔥 Nutrition & Fat Loss Tips:

✅ Eat High-Protein Meals – Helps with muscle recovery.
✅ Stay Hydrated – Drink at least 2-3L of water per day.
✅ Prioritize Sleep – 7-9 hours for optimal fat loss.
✅ Be Consistent – Stick to the plan for best results!

Would you like a customized version based on your fitness level? 😊💪