4 Week Weight Loss Challenge at Home

4 week weight loss challenge to lose weight and tone your body. Full body fat burning workout to transform your body at home without equipment. Bodyweight fitness routine to get a fit body fast.

Watch the Video

Workout Info

Calorie Burn: 117 - 195

Workout Duration: 15 Minutes

Workout Type: challenge

Exercise Frequency: 4 Days a Week

Body Focus: Core

Workout Routine Snippet

  1. Full Power Crunch - Reps
  2. Rest: 10 seconds
  3. Squat + Plank and Jump - Reps
  4. Rest: 10 seconds
  5. Plank And Jump - 0 Reps
  6. Rest: 10 seconds
  7. Crunch cross Outstretched Leg - 0 Reps Left 0 Reps Right
  8. Rest: 10 seconds
  9. Jumping Jacks with Ankle Touch - Reps
  10. Rest: 10 seconds
  11. Windmill - Reps
  12. Water Break 15 seconds
  13. Rest: 10 seconds
  14. Jump twist - 60 seconds
  15. Rest: 10 seconds
  16. Spiderman Plank - 30 seconds
  17. Rest: 10 seconds
  18. Side lunges + Jump - 30 seconds
  19. Rest: 10 seconds
  20. High Plank Open and Close Legs with jump - 30 seconds
  21. Rest: 10 seconds
  22. Standing Full Side Crunch - Reps
  23. Rest: 10 seconds
  24. Mountain Climbers - 30 seconds
  25. Water Break 15 seconds
  26. Rest: 10 seconds
  27. Lumbar Spine Stretch Knee To Chest - 10 seconds - Left 10 seconds - Right
  28. Rest: 10 seconds
  29. Back Elongation - 20 seconds

Step by Step Exercise Routine

WEEK 1 AND 2: DO THE ROUTINE ONLY ONE TIME

1 Full Power Crunch Reps

WEEK 3 AND 4: REPEAT THE ROUTINE 2 TIMES

Rest: 10 seconds

2 Squat + Plank and Jump Reps

Rest: 10 seconds

3 Plank And Jump 0 Reps

Rest: 10 seconds

4 Crunch cross Outstretched Leg 0 Reps - Left 0 Reps - Right

Rest: 10 seconds

5 Jumping Jacks with Ankle Touch Reps

Rest: 10 seconds

6 Windmill Reps

Water Break 15 seconds

Rest: 10 seconds

7 Jump twist 60 seconds

Rest: 10 seconds

8 Spiderman Plank 30 seconds

Rest: 10 seconds

9 Side lunges + Jump 30 seconds

Rest: 10 seconds

10 High Plank Open and Close Legs with jump 30 seconds

Rest: 10 seconds

11 Standing Full Side Crunch Reps

Rest: 10 seconds

12 Mountain Climbers 30 seconds

Water Break 15 seconds

COOL DOWN

Rest: 10 seconds

13 Lumbar Spine Stretch Knee To Chest 10 seconds - Left 10 seconds - Right

Rest: 10 seconds

14 Back Elongation 20 seconds