The Ultimate 4-Week Workout Program to Lose Weight at Home

Author: Lee Bell

January 30th 2019

In this 4-week workout plan at home you’ll be shredding fat, building fitness and gaining confidence – all in the comfort of your front room.

Gyms can be intimidating places.

If it’s not the clanging of weights or grunting of the over-eager bodybuilders, it’s the relentless sales talk from trainers who just won’t hear no for an answer.

Sometimes you just want to get fit in your own home and not have to hit up the gym.

And with this program that’s what you’ll get – fat burning, muscle toning, fitness building, all without leaving the house.

This program focuses solely on body weight exercises that don’t rely on special equipment or loads of space.

Goal:Fat loss, muscular fitness
Aimed at:Beginner
Program duration:4 weeks
Workout duration:45-60 minutes
Equipment needed:Body weight

This is the ultimate 4-week workout plan to lose weight at home

Finding a workout plan that suits your individual needs can be a pain.

Even the ones that do let you work out from home force you to use equipment you just don’t have (or in some cases haven’t even heard of).

Luckily, we’re here to give you exactly what you need – a 4-week workout plan from home that’s as simple as it is effective.

You don’t need fancy gym wear or even equipment.

All you need is this plan, a little motivation and enough time to commit to 3 weekly home workouts.

In four short weeks you’ll be able to fit in that dress, run that mile and wear that smile you’ve been missing for so long.

How does the plan work?

Over the next month you’ll be working out just 3 times per week.

There’s an optional fourth session in there if you want it – but the core of the program revolves around 3 resistance-based circuit workouts.

The idea is for you to take part in two circuits each workout.

Both circuits are 15 minutes long – that’s 30 minutes of furious fat burning each time you clear the front room and get down to work.

How you approach your work out is up to you.

You can start off light and ramp up the effort as your confidence builds… or you can use this 4-week workout plan for weight loss as an intense short-term fat burner.

You can go at your own pace and take little breaks if you must – but you will get out what you put in, so try to push yourself for the best results.

We’ve given you a program overview below showing you what this 4-week workout plan for weight loss might look like. It’s only a guide though, so don’t worry too much about the actual days you take part in exercise – fit it in wherever you can.

What do you need to take part in this program?


Providing you’ve got space in your living room, you’re good to go.

Wear clothing that isn’t restrictive and feels comfortable when you get hot and sweaty. It doesn’t need to be gym gear, but it does help if its baggy and allows a good range of movement – sweat pants and a tee work well (and a good sports bra too if you need one).


Program overview

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Week 1Home workout 1Optional cardioHome workout 2RestHome workout 1RestRest
Week 2Home workout 2Optional cardioHome workout 1RestHome workout 2RestRest
Week 3Home workout 3Optional cardioHome workout 4RestHome workout 3RestRest
Week 4Home workout 4Optional cardioHome workout 3RestHome workout 4RestRest

Over the next 4-weeks you’ll be hitting all major muscles hard… but with a strong and curvy emphasis on your booty, legs and tummy.

Set a timer for 15 minutes and go from one exercise to the next in a continuous circuit until the buzzer goes off. The idea is to complete as many total reps as you can by limiting your rest time.

Think strategy here.

If you set off too hard and too fast, you’ll burn out well before the 15 minutes is up. Go too slow and you’ll limit the benefits of the workout.

As the sessions pass on this 4-week workout for weight loss you’ll soon learn more about what your body can do.

Optional cardio

While 3 home workouts per week is enough to burn calories, tighten up problem areas and build fitness, cardio workouts are an added extra way to shred excess body fat.

We’ve added in one optional cardio workout each week for you to try if you have time. All you need to do is get outside and jog or walk at a pace that gets you feeling warm and raises your breathing rate for 20 or more minutes.

That’s all.

Even at that pace you’re priming your body to tap into stored fat and use it for energy.

Combined with your weekly strength circuits you’ll soon be punching fat directly in the face.

Workout 1

Circuit 1

  1. Body weight air squat – 10 reps
  2. Kneeling push-ups – 10 reps
  3. High knee jogging – 10 reps (each side)
  4. Plank – 30 seconds
  5. Chair dips – 10 reps

Circuit 2

  1. Mountain climbers – 10 reps (each side)
  2. Sumo squats – 10 reps
  3. Crunches – 10 reps
  4. Glute bridges – 10 reps
  5. Alternating uppercut punches – 10 reps (each side)

Workout 2

Circuit 1

  1. Squat jumps – 10 reps
  2. Crunches – 10 reps
  3. Single leg deadlift – 10 reps each side
  4. Wall sit – 30 seconds
  5. Inchworm – 10 reps

Circuit 2

  1. Alternate lunges – 10 reps (each side)
  2. Burpees – 10 reps
  3. Superman – 10 reps
  4. Tuck jumps – 10 reps
  5. Glute kickback – 10 reps (each side)

Workout 3

Circuit 1

  1. Prisoner squat – 10 reps
  2. Narrow kneeling push-up – 10 reps
  3. Straight punches – 10 reps (each side)
  4. Flutter kick – 10 reps
  5. Russian twist – 10 reps

Circuit 2

  1. Mountain climber with opposite knee to hand touch – 10 reps (each side)
  2. Reverse lunges -10 reps (each side)
  3. Lateral leg raise – 10 reps (each side)
  4. Skater hops – 10 reps (each side)
  5. Standing oblique crunch – 10 reps (each side)

Workout 4

Circuit 1

  1. Single leg glute march – 10 reps (each side)
  2. Wide grip kneeling push-ups 10 reps
  3. Plank jacks – 10 reps
  4. Side step squats – 10 reps (each side)
  5. Cycle crunch – 10 reps (each side)

Circuit 2

  1. Lateral plank walk – 10 reps (each side)
  2. Side-kicks – 10 reps (each side)
  3. V-sit – 10 reps
  4. Rear foot elevated split squat – 10 reps (each side)
  5. Heel flick running on the spot – 10 reps (each side)


What makes this 4-week workout plan at home so effective for weight loss?

When it comes to shredding fat and sculpting a lean, toned figure it is all down to energy balance.

If you burn off more calories than you put in your mouth you trigger the release of stored fat to make the difference.

This workout maximizes how many calories you burn by combining the power of cardio with muscle strengthening resistance exercise.

This double-barrelled effect benefits you in the following ways:

  • Resistance training raises your metabolic rate both during and after exercise
  • Circuit work increases heart rate, breathing and energy burn
  • Boosts endurance, fitness and stamina
  • Gets fast results
  • It’s time efficient

Where next?

Once you’ve mastered this workout plan there are several options.

Firstly, you can repeat it as many times as you want. There’s nothing wrong with going back to an old program that you’re comfortable with and used to.

However, if you want to optimize weight loss with your new level of fitness you can try the following Greatest Physiques workout guides:

Gym routine for losing weight

Workout plans to get ripped

Women’s gym routine for weight loss and toning

Weekly workout routine to build muscle

The bottom line

With this 4-week workout plan at home you’ll scorch through fat and shred those extra pounds.

You’ve got your program sorted… all you need now is to get started.

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