4 WEEK FAT LOSS PLYOMETRICS WORKOUT intermediate
WORKOUT SUMMARY
Main Goal
Weight Loss
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
4 week
Days Per Week
Time Per Workout
Equipment Required
Target Gender
Male
Workout Description
4-week Intermediate Plyometrics Fat Loss Workout is crafted for individuals seeking explosive fat loss results. Tailored for both male and female participants at an intermediate level, the program strategically combines power, strength, and endurance exercises over three weekly sessions. Each workout, lasting 20-30 minutes, utilizes minimal equipment (bands and bodyweight), making it accessible for home or gym use. Join this dynamic program and switch up your cardio routine for a more challenging and effective fat loss journey.
Workout Execution
It is recommended to take short breaks of 15 to 30 seconds between each exercise to maintain proper form and prevent fatigue. For this workout, it's best to have two sets of dumbbells available – a heavier set for more challenging lifts and a lighter set for isolation movements. If possible, set up near a dumbbell rack for convenience, allowing you to grab the appropriate dumbbells as needed.
Warm Up & Cool Down
| Exercise | Sets | Reps |
| Jumping Jacks | 1 | 30 secs |
| Quad Walk | 1 | 30 secs |
| Knee huggers | 1 | 30 secs |
| Side Lunges | 1 | 30 secs |
| Soldier walk | 1 | 30 secs |
| Leg swings(side to side) | 1 | 30 secs |
| Leg swings (front to back) | 1 | 30 secs |
| Shoulder swings | 1 | 30 secs |
Monday
| Exercise | Sets | Reps |
| Air Squat Jump Complex (wide to close) | 4 | 45 Secs |
| Plank | 4 | 45 Secs |
| Alternating Lunge Jumps | 4 | 45 Secs |
| Plank (knee to opposite elbow) | 4 | 45 Secs |
| Resisted Jump Throughs (bands on a rack) | 4 | 45 Secs |
| Scissor Kicks | 4 | 45 Secs |
Wednesday
| Exercise | Sets | Reps |
| Clap Push Ups | - | 50 total |
| Broad Jumps | 4 | 10 |
| Tuck Jumps | 4 | 45 Secs |
| Knee Bring-Ins | 4 | 45 Secs |
| Plank Walk Outs | 4 | 45 Secs |
| Jack Knives | 4 | 45 Secs |
