4 Week Weight Loss Workout Schedule for Beginners

We’ve put together a comprehensive 4-week weight loss workout schedule for beginners that is easy to follow.  This will give you a good foundation to help you get started on your fitness journey,

It is designed to build your strength, endurance, and confidence gradually while you shed off unwanted fat. Whether your goal is to tone up for the summer or just to get healthier, this plan is a great starting point.

Beginner Workout Schedule

Starting with a structured plan is key to staying motivated and seeing progress. Our beginner workout schedule is simple yet effective, ensuring you cover all the major muscle groups while also incorporating cardio to burn calories and improve cardiovascular health.

beginner workout schedule

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Week 1:
–  Monday: Full Body Workout
– Tuesday: Rest or Light Cardio (e.g., walking)
– Wednesday: Upper Body Workout
– Thursday: Rest or Light Cardio
– Friday: Lower Body Workout
– Saturday: Cardio (e.g., jogging or cycling)
– Sunday: Rest

Week 2:
– Monday: Full Body Workout
– Tuesday: Rest or Light Cardio
– Wednesday: Core and Abs Workout
– Thursday: Rest or Light Cardio
– Friday: Full Body Workout
– Saturday: Cardio
– Sunday: Rest

Fitness Before After

Tracking your progress is a great way to stay motivated. Take “before” photos at the beginning of your journey and “after” photos at the end of each month. You’ll be amazed at how much progress you can make in just four weeks!

4 Week Workout

This 4-week weight loss workout schedule for beginners is designed to ease you into a fitness routine. Each week, the intensity and complexity of the exercises will gradually increase, helping you to build a solid fitness foundation without overwhelming yourself.

Weeks 3-4:

– Monday: Upper Body Workout
– Tuesday: Cardio
– Wednesday: Lower Body Workout
– Thursday: Rest or Light Cardio
– Friday: Full Body Workout
– Saturday: High-Intensity Interval Training (HIIT)
– Sunday: Rest

keto diet for beginners

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Keto Diet

To maximize your results, consider pairing your workout plan with a ketogenic diet. The keto diet can help you shed fat more efficiently by putting your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. Focus on high-fat, low-carb foods like avocados, nuts, and lean proteins.

Keto Diet Recipes Breakfast

Plant-Based Keto Breakfast Burrito

Ingredients:

  • 1 large low-carb tortilla or collard green leaves (for a grain-free option)
  • 1 block of firm tofu
  • 1 tablespoon olive oil
  • 1 teaspoon turmeric
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • 1 cup fresh spinach
  • 1/2 avocado, sliced
  • 1/4 cup salsa (sugar-free)
  • 2 tablespoons nutritional yeast (optional, for a cheesy flavor)
  • Fresh cilantro, chopped (optional)

Steps:

  1. Prepare the Tofu Scramble:
    • Drain the tofu and pat it dry with a paper towel. Crumble the tofu into small pieces using your hands or a fork.
    • Heat the olive oil in a non-stick pan over medium heat. Add the crumbled tofu to the pan and cook for 2-3 minutes.
    • Sprinkle the turmeric, cumin, and paprika over the tofu. Stir well to coat evenly. Cook for an additional 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly golden. Season with salt and pepper to taste.
  2. Add the Spinach:
    • Add the fresh spinach to the pan with the tofu scramble. Cook for another 2-3 minutes, stirring occasionally, until the spinach is wilted. Remove from heat.
  3. Assemble the Burrito:
    • Warm the low-carb tortilla or collard green leaves slightly to make them more pliable.
    • Place the tofu scramble with spinach in the center of the tortilla or leaves.
    • Top with sliced avocado, salsa, and nutritional yeast (if using). Add chopped cilantro if desired.
  4. Wrap and Serve:
    • Fold in the sides of the tortilla or leaves and then roll it up tightly from the bottom to create a burrito.
    • Serve immediately and enjoy your plant-based keto breakfast burrito!

keto diet recipes breakfast

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Nutritional Benefits:

  • Tofu: Provides plant-based protein and essential amino acids.
  • Spinach: Rich in vitamins and minerals, low in carbs.
  • Avocado: Offers healthy fats and fiber.
  • Salsa: Adds flavor without extra carbs.

This plant-based keto breakfast burrito is packed with flavor and nutrition, making it a perfect way to start your day!

 

keto diet recipes breakfast

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Vegan Breakfast Skillet

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 medium onion, chopped
  • 1 red bell pepper, chopped
  • 1 tomato, chopped
  • 1 cup mushrooms, sliced
  • 2 cups fresh spinach
  • 2 medium potatoes, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Optional: fresh herbs (e.g., parsley, cilantro) for garnish

Steps:

  1. Roast the Potatoes:
    • Preheat your oven to 400°F (200°C). Toss the diced potatoes with 1 tablespoon of olive oil, salt, and pepper. Spread them evenly on a baking sheet and roast for 20-25 minutes, or until golden and crispy.
  2. Sauté the Vegetables:
    • While the potatoes are roasting, heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and red bell pepper, and sauté for 5-7 minutes, until they start to soften.
  3. Add Chickpeas and Other Veggies:
    • Add the chickpeas, mushrooms, and tomato to the skillet. Cook for another 5-7 minutes, stirring occasionally, until the mushrooms are tender and the chickpeas are heated through. Season with salt and pepper to taste.
  4. Combine and Finish:
    • Add the roasted potatoes and fresh spinach to the skillet. Stir everything together and cook for another 2-3 minutes, until the spinach is wilted. Garnish with fresh herbs if desired, and serve hot.

Nutritional Benefits:

  • Chickpeas: High in protein and fiber.
  • Vegetables: Rich in vitamins, minerals, and antioxidants.
  • Spinach: Provides iron and other essential nutrients.
  • Potatoes: Offer complex carbohydrates and fiber.

This Vegan Breakfast Skillet is a hearty and nutritious way to start your day!

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