4-Week Workout Plan to Lose Weight and Tone Up for Women


Looking for a workout plan that will help you lose weight and tone up? If so, you have come to the right place! We will provide a weight loss workout plan for women. This workout plan is easy to follow, and it can be done at home with minimal equipment. So, what are you waiting for? Start your weight loss journey today!

A sample workout plan

Here is a sample one-week workout plan that you can customize and expand to formulate a complete one-month workout regimen.

Day 1:

Full body strength training.

Try burpees, weighted Russian twists, or lunge-to-single-arm row.

Day 2:

Cardio- 10,000 steps.

Day 3:

Core exercises.

Alternate between planks, plank-shoulder-tap, mountain-climbers, ball crunches, etc

Day 4:

Rest- Do some light stretches.

Day 5:

Lower body training.

Do some jump squats, lunges, donkey kicks, etc.

Day 6:

Cardio- 10,000 steps

Day 7:

Rest day.

4-week workout plan

It is easy to expand the above weekly workout plan over the entire month. You can do this by steadily increasing the intensity of every exercise over weeks 2 and 3. Stick to the week three level of intensity in week 4.

You can increase the intensity by increasing the number of reps, sets, weight, or duration of each exercise. For instance, you can do more reps of your weight training with a lighter weight in the second week and progress to more reps or heavier weights in week 3.

Start with two sets of 12 repetitions and increase it to three sets of 15 repetitions by the end of the second week. In the third week, try to increase the weight while keeping the number of repetitions and sets constant.

You can also try introducing one new exercise each week. For instance, replace your 10,000-step walking with light jogging in the second week. Or, swap your lower body workout with some arm or back exercises like pull-ups or rows.

And there you have it! Your customized 4-week workout plan for weight loss.

Tips to remember

Here are a few things to remember that will help you make the most out of your workout plan:

  • Make sure to warm up for at least five minutes before starting your workout.
  • Cool down for five minutes at the end of your workout.
  • Start slow and gradually increase the intensity of your workouts.
  • Listen to your body and take a break if you feel dizzy, lightheaded, or tired.
  • Make sure to stay hydrated throughout your workout.
  • Eat a healthy diet and avoid processed foods.
  • Get enough sleep to allow your body to recover from your workouts.


We hope you found this 4-week workout plan helpful. Discover many more useful workout plans at beactivefit.com. Remember to start slow, gradually increase the intensity of your workouts, and listen to your body. With consistency and dedication, you will see results in no time! Good luck on your weight loss journey!




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