Feeling directionless in your fitness regimen? Unsure how to merge your cardio and strength workouts effectively to achieve optimal results? This four-week exercise plan for women will serve as your personal trainer and accountability partner, providing expert guidance and a structured schedule to keep you on track. The best part? Most of the workouts can be completed in 20 minutes or less. However, be prepared to exert yourself.
“To truly witness results, you must intensify your workouts,” affirms Alwyn Cosgrove, the proprietor of Results Fitness in Santa Clarita, California. (This statement is supported by scientific evidence.) That’s why these quick workouts won’t go easy on you. But if you maintain consistency, you will undoubtedly reap the benefits of this exercise plan, even without spending excessive hours at the gym. Are you ready?
Your 4-Week Exercise Plan
How it operates: Adhere to the designated strength or cardio workouts on the specified days as outlined by the workout program calendar. If time permits, include a warm-up and cool-down before and after your workout, respectively. (Remember to take rest days — your body requires them!)
Strength training workouts: The strength workouts included in this four-week exercise plan for women are brief, comprising only four exercises each. However, they are highly intense. By employing supersets, which involve alternating sets of two different exercises without rest in between, and alternating upper- and lower-body movements, you will elevate your heart rate and maximize calorie burn while engaging every muscle group. For each workout: Complete 12 to 15 repetitions of the first two exercises consecutively, then rest for 60 to 90 seconds. Repeat this process for 2 to 3 sets. Repeat the same pattern with the second two exercises. Remember to select weights that provide ample challenge and lead to muscle fatigue by the end of each set. (Do not neglect strength training days; you will gain various advantages from weightlifting.)
Cardio workouts: This exercise plan divides cardio into two sections: steady-state cardio and intervals.
On weekends, you’ll engage in a lengthier, moderately paced exercise (strolling, swimming, cycling, etc.) to remain active and enhance stamina. Furthermore, during the week, you’ll undertake two interim exercises. Beneath, you’ll discover all four weeks’ worth of interim running exercises for the treadmill (although technically any cardio equipment could be utilized, whether it be a rower, bike, or elliptical machine). You’ll employ your rate of perceived exertion (RPE), or the level of difficulty the workout presents on a scale of one to ten (with ten signifying the most strenuous). If the exercise seems excessively simple, consider incorporating the recommended challenge.
You’ll Need: 5- to 8-pound hand weights, stability ball, exercise bench (or sturdy chair), body bar or barbell (optional), ankle and hand weights (optional), treadmill or other type of cardiovascular equipment (optional)
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Power Training 1
Dumbbell Press Squat
Targets: quadriceps, buttocks, hamstrings, deltoids
A. Stand with feet hip-width apart, holding the 5- to 8-pound hand weights in each hand at shoulder level, palms facing forward (not shown).
B. Squat down, extending arms above the head.
C. Rise up and bring arms back to starting position.
D. Repeat.
Keep it simple: Hold weights at the sides.
Test your limits: Keep weights raised above head throughout the exercise.
Ball Push-Up
Targets: triceps, pectoral muscles, abdominal muscles, deltoids
A. Assume a push-up position, with hands shoulder-width apart on the stability ball, maintaining a straight back and engaging the abdominal muscles.
B. Lower the chest towards the ball, extending the elbows outwards, while keeping the abdominal muscles tightened and the head aligned with the hips.
C. Push back to the starting position and repeat.
Keep it simple: Perform the same movement on the floor without using the ball.
Test your limits: Raise one leg while performing the exercise.
Bulgarian Split Squat
Targets: hamstrings, quadriceps, buttocks
A. Stand with the back positioned 2 to 3 feet away from the exercise bench or sturdy chair. Place the top of the right foot on the seat.
B. Bend the left knee 90 degrees, aligning it with the ankle. Hold for 2 counts, straighten the leg in 4 counts, and repeat.
C. Switch sides after completing 1 set; repeat.
Keep it simple: Perform alternating lunges without using the bench.
Test your limits: Hold the hand weights at the sides while keeping the back leg on the bench.
Dumbbell Clean and Press
Targets: deltoids, hamstrings, buttocks, quadriceps
A. Stand with the weights in front of the thighs, palms facing inward.
B. Squat down, allowing the weights to hover just above the knees.
C. Bring the weights up to the chest, as close to the body as possible (not shown).
D. Stand upright, rotating the palms to face forward, and press the weights above the head (not shown).
E. Descend to the initial position; repeat.
Keep it simple: Avoid crouching down; bring elbows up only towards shoulders.
Take on the challenge: Make the movement forceful as you pull the weights towards your chest and above your head.
Strength Workout 2
Dynamic Step
Targets: posterior thigh muscles, quadriceps, glutes
A. Stand with feet parallel and shoulder-width apart, gripping the pair of dumbbells at the sides.
B. Step forward with the right leg, bending the right knee at a 90-degree angle and bringing the left knee close to the ground.
C. From this position, explosively push off with the right foot and return to the starting position.
D. Switch legs; repeat.
Keep it simple: Do not use any weights; make the movement less forceful.
Take on the challenge: Hold a body bar or barbell across your shoulders.
Contrary Arm/Leg Raise
Targets: back muscles, abdominal muscles, glutes
A. Lie facedown on the stability ball with hands and toes touching the floor.
B. Tighten abdominal muscles and glutes, and simultaneously raise the left arm and right leg.
C. Switch legs and arms; repeat.
Keep it simple: Perform the exercise on the floor on all fours without the ball.
Take on the challenge: Add ankle and hand weights.
Step-up
Targets: quadriceps, glutes
A. Place the right foot on the bench or step (if possible, find a bench or step that is slightly higher than knee height).
B. Pushing through the right heel, straighten the leg and bring the left leg towards the right (do not let the left foot touch the step).
C. Lower the left foot towards the floor without touching it, then straighten the right leg again.
D. Complete 1 set; switch sides.
Keep it simple: Touch the top of the step and the floor with each repetition.
Take on the challenge: Hold the dumbbells with arms at the sides.
Prone Jackknife
Targets: abdominal muscles
A. Assume a push-up position with hands on the floor aligned under the shoulders.
B. Place the feet on the stability ball with legs extended and pull the abdominal muscles in towards the spine for balance.
C. Slowly bring the knees towards the chest without twisting the spine or shifting the hips.
D. Roll the ball back to the starting position using your feet; repeat.
Keep it simple: Lie on top of the ball with your back and perform crunches.
Challenge yourself: Raise your hips towards the ceiling in an inverted “V.”
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Strength Workout 1
Follow the instructions below for the specified number of seconds or minutes. (If you want to enhance your workout plan, add another round of sprints!)
Week 1
0:00-5:00: Walk at a speed of 3.5-3.8 mph (RPE 4)
5:00-5:20: Sprint at a speed of 6.5-8.0 mph (RPE 9)
5:20-6:50: Recover by walking at a speed of 3.0-3.5 mph (RPE 3)
6:50-10:30: Repeat the sprint series 2 more times, alternating between 20-second sprints and 90 seconds of recovery.
10:30-15:00: Walk at a speed of 3.5-3.8 mph (RPE 4)
Week 2
0:00-5:00: Walk at a speed of 3.5-3.8 mph (RPE 4)
5:00-5:20: Sprint at a speed of 6.5-8.0 mph (RPE 9)
5:20-6:20: Recover by walking at a speed of 3.0-3.5 mph (RPE 3)
6:20-10:30: Repeat the sprint series 2 more times, alternating between 20-second sprints and 60 seconds of recovery.
11:40-20:00: Walk at a speed of 3.5-3.8 mph (RPE 4)
Week 3
0:00-5:00: Walk at a speed of 3.5-3.8 mph (RPE 4)
5:00-5:30: Sprint at a speed of 6.5-8.0 mph (RPE 9)
5:30-6:30: Recover by walking at a speed of 3.0-3.5 mph (RPE 3)
6:30-12:30: Repeat the sprint series 4 more times, alternating between 30-second sprints and 60 seconds of recovery.
12:30-15:00: Walk at a speed of 3.5-3.8 mph (RPE 4)
Week 4
0:00-5:00: Walk at a speed of 3.5-3.8 mph (RPE 4)
5:00-5:30: Sprint at a speed of 6.5-8.0 mph (RPE 9)
5:30-6:00: Recover by walking at a speed of 3.0-3.5 mph (RPE 3)
6:00-13:00: Repeat the sprint series 7 more times, alternating between 30-second sprints and 30 seconds of recovery.
11:40-20:00: Walk at a speed of 3.5-3.8 mph (RPE 4)
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