4-Week Beginner Fat Burning Plan

By Joanna 28/09/2013 In
Fitness Plans
Weight Loss

If you are a beginner, you would like to start losing weight but do not know which workout routine / plan / video to follow, DO THIS WORKOUT for the next 4-6 weeks!

This is a total body fat burning workout designed for beginner like you to start losing weight quick and effective. No equipment needed, just you and your enthusiasm!

Do this workout 3 times weekly, together with cardio (swimming, jogging, walking, cycling, walking up the stairs etc), 3 times weekly for 30-45mins for best result.


  • Jumping Jacks
  • Knee Push-up
  • Mountain Climber
  • Alternate Lunges
  • High Knees
  • Tricep Dips
  • Burpees
  • Squats
  • Plank
  • Spiderman Plank

Workout Sequence: 40secs Workout, 20secs Rest. Repeat a total of 4 cycles

Duration: 45 minutes (based on 4 cycles)

Estimate calories burned: Between 350 - 500 Cals for a total of 4 sets.

*The heavier you are, the more you burn.

Progress: Lift a pair of light dumbbells, or challenge yourself to increase the workout time to 45 seconds and decrease the rest time to 15 seconds.

Remember that your food intake is 80% to your success so start cleaning up your diet and start seeing your weight dropping. Go to this link for meal plans to guide you through your journey. CLICK HERE

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