How to Lose Weight in 4 Weeks

Get a 4 week workout to lose fat quickly.


Ben Greenfield
3-minute read
Episode #46

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In Part 1 of How to Lose Fat Quickly, you learned how you lose fat, how fast you can safely lose fat, the best fat loss exercises, and a little bit about fast fat loss diets. In this article, you’ll get a four-week workout to lose weight quickly.

Recap: A Fast Fat Loss Review

As you learned in part 1, to lose fat fast you must

  • put your body into a state where it doesn’t have excess fuel coming in;

  • use full body, multi-joint weight training exercises; 

  • use low impact cardio since you’ll be exercising a lot, and

  • cycle your calories.

How to Lose Weight in 4 Weeks

So let’s say your cousin Tony’s wedding is in June, and you’ve got about 30 days to get trim and lose weight. Assuming you’ve been mildly active but not extremely serious in your workouts, your first week of activity should involve preparing your body for what’s to come by being active every day, but not using much weight or impact. Here’s an example of what you could do:

Weight Loss Week 1

Monday morning: 30-60 minutes low-impact, light cardio on an empty stomach (swimming, cycling, elliptical, etc.)

Monday afternoon: body weight only workout circuit, with 3-4 sets of 10-15 repetitions of push-ups, elastic band rows, squats, lunges, jumping jacks, and an abdominal exercise of your choice.

Tuesday: Same as Monday, but instead of afternoon body weight only workout, simply do 5-10 repeats of 30-60 seconds of intense, low-impact cardio, such as bicycling. Recover completely after each intense effort.

Wednesday: Same as Monday.

Thursday: Same as Tuesday.

Friday: Same as Monday and Wednesday.

Saturday: Long hike, bike ride, easy run or any other form of cardiovascular exercise, with minimal eating. Try for 1.5-2 hours.

Sunday: Yoga or stretching


All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.