The Beginners 4-Day Workout Routine for Weight Loss and Toning

The sheer number of workout splits (aka how you divide up your workouts) and exercises to choose from can make starting a workout routine feel intimidating. Should you do full-body workouts or split your focus by muscle group? Are compound lifts better or should you focus on isolation movements? Is a 3-day or 4-day routine more effective?

While there’s no one-size-fits-all answer, a 4-day workout routine can be a great starting point for beginners who are looking to lose weight and tone their muscles. This type of routine allows for adequate rest and recovery time while still providing enough frequency to see progress.

To get you started, we’ve compiled all the info you need to create your own 4-day workout routine for weight loss and toning. We’ve also shared a sample routine to give you some ideas and guidance.

Benefits of a 4-Day Workout Routine

A 4-day workout routine offers several benefits for beginners who are looking to achieve weight loss and toning goals:

Balanced Training

One of the main advantages of a 4-day workout routine is its ability to provide balanced training for all muscle groups. With four days dedicated to working out, you have the opportunity to target different muscle groups each day, ensuring no area is neglected. You can also focus on other aspects of fitness, such as cardiovascular endurance and flexibility, on your rest days.

You may be interested in our Yoga After Eating article that we published on our blog

Adequate Rest and Recovery

Rest and recovery are crucial for progress in any workout routine (7). With a 4-day split, you have three dedicated rest days each week, which allows your muscles to repair and grow stronger. This also reduces the risk of overtraining and injury, both of which can hinder progress.

Frequency for Progress

A 4-day workout routine offers enough frequency to see progress without being too overwhelming for beginners. By dedicating four days each week to working out, you can consistently challenge your muscles and give them enough stimulus to grow and tone.

Consistency

With only four days of workouts per week, this type of schedule is manageable for beginners and increases the likelihood of sticking to the routine in the long term. Without consistency, it’s difficult to see progress and achieve your desired results.

Time Management

A 4-day workout routine for men and women also allows for efficient time management. With four dedicated workout days, you can plan your schedule accordingly and still have time for other commitments or activities. In addition, with only four days of training, you can still have time for active rest days or other forms of exercise like yoga or hiking.

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How to Create a 4-Day Workout Routine

When creating the best 4-day workout routine for weight loss, there are several key factors to consider:

Goals and Fitness Level

First and foremost, determine your fitness goals and current fitness level. This will help you choose the right exercises and intensity for your workouts.

If your main goal is weight loss and toning, focus on incorporating a mix of strength training and cardio into your routine (5). As a beginner, it’s important to start with lighter weights and gradually increase as you build strength and confidence.

Your goals should influence the structure of your workouts as far as sets, reps, and rest time in between exercises.

Below, we list the recommended set, rep, and rest time ranges for different goals:

• Strength: 3-5 sets of 4-8 reps with rest periods of 2-3 minutes for each exercise
• Hypertrophy (muscle growth): 3 sets of 8-12 reps with rest periods of 60-90 seconds for each exercise
• Endurance: 2 sets of 15+ reps with rest periods of under a minute for each exercise

The length of your workouts will also be influenced by your fitness level. Beginners should aim for 30 to 45 minutes per workout session. However, this is highly variable depending on the intensity of your session. You can get a great workout in 15 minutes with high-intensity interval training (HIIT) or spend an hour or more in a workout if you’re training for strength and taking longer rest breaks.

Split Your Workouts

A 4-day workout routine typically follows an upper/lower or push/pull split. This means that you’ll focus on working out specific muscle groups each day, such as chest and triceps one day and back and biceps another day. A 4-day upper/lower workout routine for weight loss allows for balanced training while also giving your muscles adequate time to rest and recover.

Exercise Selection

Choose exercises that target all the major muscle groups, including legs, back, chest, shoulders, arms, and core. It’s also essential to incorporate a mix of compound and isolation movements to ensure balanced training. Below, we list the different categories and considerations for exercise selection:

• Compound Movements: These are exercises that work multiple muscle groups at once, such as squats, deadlifts, and push-ups. They should make up the bulk of your routine (10).
• Isolation Movements: These exercises target specific muscles, such as bicep curls or tricep extensions. While not essential, they can be added as accessory exercises to target weaker or lagging muscle groups.
• Bodyweight vs. Weights: As a beginner, it’s important to start with bodyweight exercises and gradually progress to using weights. This will help you develop proper form and avoid injury (4).
• Equipment: You can choose between using free weights (dumbbells and barbells) or machines for your strength training exercises. Both have their benefits, but free weights require more stabilization and can lead to greater muscle activation.

Our Bodyweight vs Weights article can help you decide which is best for you.

Workout Progression

You should incorporate progressive overload into your routine by gradually increasing weights or reps to continue challenging your muscles and seeing progress. After 3 months or so, it’s recommended that you reassess your routine and make adjustments as required. This could include changing up exercises, increasing weights, or adding more challenging variations.

Read more: The Best Exercises to Include in a 5-Day Workout Routine for Women

Components of a Beginner 4-Day Workout Routine

Now we’ve discussed the benefits of a 4-day workout routine, let’s break down the essential components that should be included in a beginner’s program:

1. Warm-up and Cool-down

Before you jump into any workout, it’s essential that you properly warm up your muscles to prevent injury. A warm-up can consist of light cardio or dynamic stretches. Similarly, a cool-down after your workout allows your body to gradually return to its resting state and can help reduce muscle soreness (8).

2. Resistance Training

Resistance training is a crucial component of any workout routine, particularly for beginners who are looking to lose weight and tone their muscles (2). This can include bodyweight exercises or using equipment such as barbells, dumbbells, resistance bands, or machines.

3. Cardiovascular Exercise

In addition to resistance training, incorporating cardiovascular exercise into your routine is essential for weight loss and overall health (1). This can include activities such as running, cycling, or using the elliptical machine.

4. Flexibility and Mobility

Flexibility and mobility exercises are often overlooked in workout routines, but they’re essential for injury prevention and improving range of motion. Incorporating stretches or yoga poses into your routine can help improve flexibility and mobility (6).

Sample Beginner 4-Day Workout Routine

Here’s an example of a 4-day workout routine for weight loss and toning that’s ideal for beginners:

Day 1: Full-Body Resistance Training

Warm-up: Jogging in place for 5 minutes, followed by dynamic stretches.

Resistance training exercises:

• Squats (3 sets of 12 reps)
• Push-ups (3 sets of 10 reps)
• Lunges (3 sets of 12 reps per leg)
• Dumbbell shoulder press (3 sets of 10 reps)
• Bent-over rows (3 sets of 10 reps)

Cool-down: Walking for 5 minutes, followed by static stretches.

Day 2: Cardiovascular Exercise

Warm-up: Jumping jacks for 5 minutes, followed by dynamic stretches.

Cardio exercises:

• Running on a treadmill (20 minutes)
• Cycling (15 minutes)
• Elliptical machine (10 minutes)

Cool-down: Walking for 5 minutes, followed by static stretches.

Day 3: Lower-Body Resistance Training

Warm-up: Jogging in place for 5 minutes, followed by dynamic stretches.

Resistance training exercises:

• Deadlifts (3 sets of 5 reps)
• Leg press (3 sets of 12 reps)
• Bulgarian split squats (3 sets of 10 reps per leg)
• Glute bridges (3 sets of 15 reps)

Cool-down: Walking for 5 minutes, followed by static stretches.

Day 4: Upper-Body Resistance Training

Warm-up: Jumping jacks for 5 minutes, followed by dynamic stretches.

Resistance training exercises:

• Chest press (3 sets of 12 reps)
• Lat pulldowns (3 sets of 10 reps)
• Bicep curls (3 sets of 12 reps)
• Tricep dips (3 sets of 10 reps)

Cool-down: Walking for 5 minutes, followed by static stretches.

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FAQs

• Is a 4-day workout program good for weight loss?

A 4-day workout program is good for weight loss because:

• It allows for balanced training with adequate rest and recovery time.
• Resistance training helps build muscle, which can increase metabolism and aid in weight loss.
• Incorporating cardiovascular exercise can help burn calories and promote overall health.
• Consistency with a 4-day workout routine can lead to long-term weight loss results.
• It can be modified to suit individual goals and preferences.

• Can I lose 10 pounds in 4 days?

Losing 10 pounds in 4 days is neither healthy nor sustainable. The recommended safe and effective weight loss rate is a maximum of 1-2 pounds per week through a combination of proper nutrition and exercise (3). To lose 10 pounds, you would need at least 5 weeks of consistent effort and healthy habits.

• Can you lose weight from a 4-day fast?

You can lose weight from a 4-day fast, but this will likely be temporary weight loss due to water and food weight. When you fast, the initial process of burning stored glycogen can lead to a quick drop in weight (9).

This causes your body to retain less water, which can make you feel lighter. However, sustainable weight loss requires a balanced diet and consistent exercise, rather than extreme fasting.

Check out our previous blog, Should I Work Out on An Empty Stomach, to learn more about the effects of fasting on workouts.

• Can I reduce weight in 4 days?

You can reduce a little weight in 4 days by following a healthy and balanced diet, taking regular exercise, and staying hydrated. While you may see some initial weight loss through these methods, it’s important to maintain these habits in order to see long-term results. Sustainable weight loss takes time and consistent effort (3).

The Bottom Line

A 4-day workout routine is an effective and manageable way to reach your fitness goals. It allows for a balance of strength training, cardiovascular exercise, and flexibility work while providing adequate rest and recovery time. To create a successful routine, make sure you incorporate progressive overload and adjust your routine as necessary.