Four Week Fat Loss Challenge

July 25, 2010

If you have been looking for a great home workout program that you can follow to the tee, there are unfortunately not many free and detailed videos out there. And so, following a request of a very good friend of mine who’s been looking to build up muscle mass and lose fat without spending countless hours at the gym, I have put together what I view as the best four week fat loss program video currently on the Internet. But because it is free doesn’t mean it doesn’t work. Over the course of this four week fat loss program, you will be pushed past your limits, with high intensity interval training routines focused on strength, power, resistance, and agility. These exercises are designed in superset sequence such that they contribute to the highest degree of fat burn. Also, no fancy gym equipment or weight is needed for the entire duration of the fat loss challenge. All you need to bring to the table is a strong, unshakable will to change your body forever!

How is The Four Week Fat Loss Program Designed

Set aside the nutrition aspect of the workout program (I’ve always proclaimed that proper nutrition is 70-75% of the game – so keep that in mind), this four week fat burning program is based on turbulence training. Turbulence training is a combination of interval training and resistance training. In that sense, the program is focused mostly on bodyweight workout, where you use your body as your primary gym equipment. You have to bear in mind that plain cardio exercise routines do not boost your fat burn process after your workout is over. Only turbulence training is known to favor metabolism even post workout (for at least 24 hours after your routine is completed). And that’s why this fat loss program is effective, because your body’s natural fat burning process continues even while you are resting.

This four week fitness program is also based on a minimal use of gym equipment. If you know me, you probably know that I am not a big fan of weight machines. And I would bet that you are not either. Most of these machines are unnecessary, and some present risks, especially to those who are new to working out. I designed the four week fat loss program with that in mind. The only equipment you will need through the entire program are: a Gymboss interval timer, a jump rope, and a treadmill. The irony of this is that you don’t even need these three equipment. As a replacement for the Gymboss interval timer, you can use a simple clock or timer. The jump rope can be “faked” i.e. you just need to jump using an imaginary rope. And in lieu of a treadmill, you can run outdoors if you so choose.

The second aspect of this 4-week fat loss program is that you do not need to be working out for long minutes. I know of workout programs that promote 90-minute workout sessions. The truth is we are all busy and no one has the time or the motivation to go through an hour and half workout session, no matter how committed you are. And so I’ve designed my workouts with that in mind. However, it doesn’t mean that my program is any easier. In fact, you will feel the challenge right from the onset, as the exercises are performed with minimal to no rest in between sets.

How Should the Workout be Performed

Similar to p90x2, all the high intensity interval training routines in the program are performed back to back with no rest in between sets. Once you complete the session (series of sets), take a 30 seconds break and go through the entire session again multiple times. You will be working out Monday through Friday (or any other 5-days) and you will take 2 days off a week (Saturday and Sunday, if you work out Monday through Friday). All exercises performed on Monday should be repeated on Wednesday and Friday. Those performed on Tuesday will be repeated on Thursday. The Monday, Wednesday and Friday exercises will be done 10 times (as opposed to 3 times in the video). If however, you consider yourself an absolute novice, then feel free to repeat the session only 3 times. Each set lasts 20 seconds (except the Tuesday and Thursday intensity cardio of the first week).

Workout Details

4-Week Fat Loss Challenge

WEEK 1

MON | WED | FRI

-Mountain Climbers (20 Sec)
-Burpees (20 Sec)
-Prison Squat (20 Sec)
-Regular Pushups (20 Sec)

Rest 30 Seconds
Do this 10 times total: 18 min

TUE | THURS

-Run 8miles/Hr (1min)
-Run 5miles/Hr (2min)
-Walk 2miles/Hr (5min)

Do this 5 times total: 40min

If you want an extra challenge, do this high intensity treadmill workout instead.

WEEK 2

MON | WED | FRI

-Regular Plank (20 Sec)
-Squat Hold (20 Sec)
-Explosive Pushups (20 Sec)
-Ball Pass Crunches (20 Sec)

Rest 30 Seconds
Do this 10 times total: 18 min

TUE | THURS

-Hook, Uppercut, Front Kick (20 Sec)
-High Power Jumps (20 Sec)

Rest 30 Seconds
Do this 10 times total: 10 min

WEEK 3

MON | WED | FRI

-Dreya Roll (20 Sec)
-Side Plank (20 Sec)
-Crunches on Ball (20 Sec)
-Diamond Pushups (20 Sec)

Rest 30 Seconds
Do this 10 times total: 18 min

TUE | THURS

-Power Jacks (20 Sec)
-High Knees (20 Sec)

Rest 30 Seconds
Do this 10 times total: 10 min

WEEK 4

MON | WED | FRI

-Jack Knife on Ball (20 Sec)
-Plank on Ball (20 Sec)
-Spiderman Pushups (20 Sec)
-Bird Crunches (20 Sec)

Rest 30 Seconds
Do this 10 times total: 18 min

TUE | THURS

-Squat Jumps (20 Sec)
-Jump Rope (20 Sec)

Rest 30 Seconds
Do this 10 times total: 10 min



If you enjoyed this post, I’d be very grateful if you’d help it spread by emailing it to a friend, or sharing it on Twitter or Facebook. Also if you haven't done so yet, go grab your Gymboss Interval Timer below. Thank you!

Gymboss Interval Timer    

{ 11 comments… read them below or add one }

cooking club October 15, 2013 at 11:17 am

Hi it’s me, I am also visiting this website on a regular basis, this site is genuinely good and the
users are in fact sharing good thoughts.

Reply

Tish Henderson January 21, 2013 at 11:02 pm

Great article. Do you have to take the 2 days off, or can you continue to alternate? If you can alternate and do more workouts, which one would you suggest for the saturday and sunday? Do you think it will excelerate the weight loss?

Reply

Kodjo January 22, 2013 at 12:13 pm

Take 2 days off, but if you want to see faster results, do the following workout on one of the off days
https://www.youtube.com/watch?v=ZqEblrqXg4Q

Reply

Katie January 1, 2013 at 9:55 pm

Just finished my first day of this plan. What a challenge. My legs feel like lead! This new momma is grateful for an 18 minute workout that feels like I hit the gym for an hour!

Do you have a link to a good stretching/ warm up and cool down?

Thank you Kodjo!

Reply

Kodjo January 2, 2013 at 9:59 am

Katie
Thanks for the feedback and congrats for getting yourself back on a workout routine! Here’s a stretching session for you: http://kodjoworkout.com/2011/01/stretching-exercises-part-1/

Reply

Katie January 3, 2013 at 10:16 am

Thanks Kodjo! Loving these workouts.

Reply

Kodjo January 3, 2013 at 10:17 am

My pleasure, Katie :-)

Reply

Jon October 5, 2012 at 12:45 am

Aye Kodjo!!! Thanks a lot for this 4 weeks workout plan. I have always searched online to try and find a workout plan like this. Thanks a lot. Watching your videos, and reading your posts have given me inspiration, and the will to change my life. Thanks a lot. I really admire and respect what you are doing, for posting videos and blogs to help people improve their health. There are many people out there that have plans like yours, but you have to pay. I thank you so much for the great advice and workout plans for free, in order to help people to obtain a healthier life. Thanks a lot, from a new subscriber and a new fan!

Reply

Kodjo October 5, 2012 at 9:34 am

I truly appreciate your compliments, from the bottom of my heart.

Reply

Jack June 23, 2012 at 6:02 am

Question: at 66 y.o. I need to continue strength training to maintain muscle so as not to lose weight; however, the affects of osteo-arthritist is affecting my ability to perform many exercises with heavier weights. what are alternative exercises for maintaining upper body mass using lighter weights or bands or self-weight?

Reply

Stephen April 11, 2011 at 3:57 pm

I’m doing a whole calorie counting thing, and I was wondering if you knew an estimate of about how many calories are burned by doing the daily routine. I was also wondering how any sec you give yourself in between each individual exorcise to get ready for that particular exorcise.

Reply

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