4 Week Weight Loss Programme for a Busy Person – Intermediate

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Green Weight Loss Logo Fat Burn

 

Suitable for:

Anyone looking to lose weight and tone up.

Person with a busy schedule who does not always have time to commit to go to the gym.

 

 

Week 1 - 4

 

 

 

 

 

The aim of this​​ programme is to develop muscular endurance and stability in the entire body.​​ 

 

The programme is designed so that the two resistance​​ session can be completed at home with minimal space and equipment. ​​ They could also be completed in an office space.

 

The programme is based around interval and circuit training. ​​ Rest periods and work periods should be closely observed to maximise the effect of the programme.

 

Perform a thorough warm up and cool down for each session. ​​ Follow a full body static stretch as part​​ of the cool down process.

 

 

 

 

Suggested Weekly Timetable:

Day

Session

Time

Monday

 

Cardio

 

Tuesday

 

REST

 

Wednesday

 

Circuit​​ 

 

Thursday

 

REST

 

Friday

 

Cardio

 

Saturday

 

Circuit

 

Sunday

 

Rest

 

 

Timings to be decided by the subject to fit with​​ schedule.

Subject to complete a full body stretch at least once each day.

To be completed in conjunction with a calorie controlled diet.

Warm Up for 5 minutes with dynamic stretching before each resistance session. ​​ 

Cool down with a static stretch at the​​ end of each session.

 

Cardio Session​​ 

 

Exercise

Instructions

Warm Up

Choice of cardio equipment – 5 minute pulse raise to 60% MHR.

1

2000m Row

Complete the row in as fast a time as possible. ​​ Concentrate on a powerful pull rather than the total number​​ of strokes. ​​ Aim for under 10 minutes. ​​ 7 minutes or better is outstanding.

 

2

Cycling Intervals

Cycle for 16 minutes. ​​ You will work in 2 minute intervals. ​​ 80%+ MHR for 2 minutes followed by a slow cycle for 2 minutes before repeating. ​​ There will be a​​ total of 4 work periods and 4 periods of active rest.

Cool Down

3 minute walk followed by full body static stretch.

 

The session should last no more than 40 minutes.

Perform an effective warm up and cool down before each session.

 

Circuit Session​​ 

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

Cardio

3 minute Jog followed by dynamic stretching

1

Narrow Grip Press Up

Bodyweight

3

20

2-0-2-0

Perform as many circuits as possible in 20 minutes. Only rest as required. ​​ Keep count of the number of​​ completed circuits.

 

2

BW Squat Jump

Bodyweight

3

20

Explosive

3

DB Single Arm Row

60% 1RM

3

20

2-0-2-0

4

Hamstring Bridge

Bodyweight

3

20

2-0-2-0

5

Plank​​ 

Bodyweight

3

60s hold

2-0-2-0

Cool Down

3 minute walk followed by full body static stretch

 

Maintain technique throughout the circuit. ​​ Rest if technique is suffering.

Gradually increase heart rate during the warm up to about 60% MHR.

 

 

 

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