How to Lose Weight FAST in just 4 weeks!

this is an image of exercising at home

How to Lose Weight at Home FAST

Our body chooses to store fat all over our body. People get this misconception about fat being just around our belly.

When I started getting more serious about going to the gym and growing my muscles, no matter how much weight I lifted, my muscles never looked defined.

After changing up my diet, I noticed I could see more definition with my muscles, especially on my arms.

The most effective way of losing weight is by eating right and exercising more, increasing this is an image of weight on scalethe intensity as you become more fit.

To do this, we must replace body fat with lean, sexy muscles. Oh yea!

To turn your body into a fat burning terminator, you must focus on compound exercises which target a variety of muscles at the same time.

Why compound exercises and not isolation exercises? Well, compound exercises help you burn fat much quicker since you’re using more parts of your body when you do a compound exercise.

My favorite compound lift would be the squat. The squat exercise with a barbell is known in the weight fitting world as the king of all lifts.

When I was a newbie at the gym, I noticed a lot of muscle development when I just focused on lifting heavy with the squat exercises.

woman wearing pink sports bra and black draw string pantsThe amazing part about focusing on squats was that I was also able to break through plateaus.

Compound exercises are just efficient and you’ll spend less time in the gym.

However, I know some people may not have access to a gym or have any equipment, I have put together a routine which uses only your body weight.

Whether you’re in the gym or at home, bodyweight exercises can also be an effective alternative in helping you shred all that fat off your body.

Doing bodyweight exercises regularly can also help you correct any bad form you may have developed over time in and outside of the gym.


10 Body Weight Workout Routine

Perform each exercise for 40 seconds and take a 20-second break. Perform all 10 exercises back to back and resting for 1 minute.

Your goal is to complete a total of 4 circuits approximately 40 minutes.

If this is your first time performing something a bit vigorous you can always complete 1 circuit today and progress as you feel more comfortable.

Jumping Jacks

As you are performing jumping jacks, using your breathing as a rhythm can help you perform this exercise more easily.

When extending your arms, be careful of how flexible you are in case you injure your rotator cuff. You could also try half-jacks, bringing your arms parallel and back down.


Depending on your flexibility, start with hands shoulder-width apart, keeping your core tight and back straight, go down and push up using your chest.

Try and do as many reps as you can. Don’t worry if you struggle, there is always room for improvement. Just enjoy the process for now. This applies to all the exercises in this routine.

Mountain Climber

Mountain climber is a great compound movement which helps target multiple muscle groups.

When you are performing this exercise, imagine if you were climbing a mountain. This exercise with target your legs, upper body, and core.

Alternate lunges

This exercise can be a total lower body workout itself and great for when you’re running low on time if you’re looking for a quick workout.

Try and keep your legs at a 90-degree angle and focus on squeezing your glutes when performing this exercise.

High Knee

Try and touch your knees with your hands when you jump up. This exercise is great for increasing your rate which helps your body burn more fat.

Tricep Dip

Start with hands on the floor shoulder width apart, place both legs in front of your body and knees slightly bent, push up using your arms, focusing on your triceps.


Burpees are one of the best bodyweight exercises you can do to lose body fat fast. If this is your first time trying burpees, it’s ok if you struggle.

But don’t worry as you progress over time burpees will be easy peasy.

Start off with placing your hands like you would start off a push-up, then bring both legs in and jump up like you’re reaching for the sky. Try and complete as many as you can within 40 seconds.


The king of lifts. Squats are awesome because it requires many muscle groups thus promoting muscle growth around your body.

Squats increase not just your lower body but also upper body strength.

Squats have helped me break through plateaus when I’m using weights.

That’s because squats help the body produce vital hormones responsible for more muscle growth, which means more strength.

If I could only do one exercise forever I would choose squats.

When doing the squat at home, remember to keep your back straight, legs shoulder apart and push through your heels.

Imagine if you were sitting in a chair, concentrate on your breathing and keeping your whole body tight.


The plank focuses on using our core and lower back muscles. This is an excellent core exercise which will make your abs burn up in no time.

Start with placing your elbows on the floor, keeping your back straight and your abs tight. Hold this position as long as you can.

Spiderman plank

Similar to the previous plank exercise, the spiderman plank works out your side abs. Place your hands apart and bring the knee in towards your waste, repeating on each side. Do as many as you can in 40 seconds. Just take your time and focus on the form if this is your first time.



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