4-Week Advanced Weight Loss Program

If you want to lose serious weight, you know you need to do two important things: exercise and eat a healthy, low-calorie diet.

But, just how much exercise do you really need to lose weight? Usually, it's more than you think. For weight loss, The American College of Sports Medicine recommends accumulating 200-300 minutes of exercise each week to lose weight, and that's without changing your eating habits, which translates to about 30-60 minutes of exercise every day.

That's a pretty broad definition, so you may wonder what those workouts actually look like. That's the question this 4-Week Advanced Weight Loss Program answers, giving you four weeks worth of high intensity, advanced workouts that will help you build strength and endurance, and lose weight.

This name of this program says it all—very tough, high-intensity cardio workouts, strength training, and circuit training.

Before starting this program you should be well-versed in exercise and have at least a good six months of consistent exercise under your belt. If you're a beginner, ease into a more basic exercise program to allow your body to get used to exercising before trying these intense workouts.

What You Need

A cardio machine or a favorite activity you can do for up to 30-45 minutes
A few sets of dumbbells—5-40 lbs.
An exercise ball
A resistance band
A mat
A BOSU balance trainer. You can also substitute a step or do the moves on the floor.
A medicine Ball
Six days and 30-60 minutes of time on each of those days to complete your workouts

Overview

Week 1: Your first week starts with six days of workout with a mix of steady state cardio, total body training, high-intensity cardio and core, and flexibility workouts.
Week 2: This week introduces a bit of a different schedule with a couple of new workouts to try. Listen to your body and take extra rest days as needed.
Week 3: This week is the same as last week, so there's nothing really different...just tough workouts to help you get fit and burn calories. Pay attention to how you feel this week since too many high-intensity workouts can lead to burnout or overtraining.
Week 4: For your last week, you'll have one new workout, plus you get an extra rest day this week, something that is well deserved if you finished all the workouts. No matter how many you finished, give yourself a reward for working so hard.

Tips for Better Workouts

Make it work for you: This is a very tough workout schedule, so take extra rest days and skip workouts if you need to. It's perfectly fine to stay at one week for a while rather than moving on if that's what you need to perfect the exercises. Make this schedule work with your life and your fitness level
See your doctor if you have any medical conditions, illnesses or injuries
Substitute your own workouts if you have other activities you enjoy

Week 1	Week 2	Week 3	Week 4
Mon ~ 45-Min Cardio ~Upper Cardio Circuit 1-2 sets	Mon ~Tabata Cardio ~Upper Cardio Circuit-1-2 sets	Mon ~Tabata Cardio ~Upper Cardio Circuit 1-2 sets	Mon ~Tabata Low Impact ~Upper Cardio Circuit 1-2 sets
Tues ~Total Body Superset - 2 sets	Tues ~45-Min Cardio	Tues ~45-Min Cardio	Tues ~30-60-90 Intervals
Wed - Choose 1 ~Tabata Cardio	Wed Active Rest	Wed Active Rest	Wed Active Rest
Thurs Active Rest	Thurs ~Lower Body/Core Circuit-1 set	Thurs ~Lower Body/Core Circuit-1 set	Thurs ~Lower Body/Core Circuit-2 sets
Friday ~35-Min Boredom Buster	Friday ~Choose one 10-Min Cardio-2 sets ~Total Body Stretch	Friday ~Choose one 10-Min Cardio-2 sets ~Total Body Stretch	Friday-Choose 1 ~Free Cardio-Whatever you like ~Total Body Stretch
Sat ~Total Body Superset - 2 sets	Sat ~Total Body Superset - 2 sets	Sat ~Total Body Superset - 2 sets	Sat ~Cardio Strength Circuit
Sun ~Choose one 10-Min Cardio ~Core and Flexibility	Sun ~35-Min HIIT Cardio	Sun ~35-Min HIIT Cardio	Sun Celebrate!