4-Week Weight Loss Workout Plan For Men (Fast Results for Beginners)

If you’re looking for a weight loss workout plan for men then you’ve found what you’re looking for.

Here you’ll find a 4-week workout plan you can do anywhere that will have you losing weight fast.

And you shouldn’t expect to bulk up while on this workout plan but it’s designed specifically for fat and weight loss.

This workout plan for men is focused on beginners and intermediate level who want to lose weight. It’s not designed for advanced users.

So that means you don’t have to be in excellent shape and you don’t even need to have a base level to start out.

These are shorter workouts that are 20-40 minutes long tops. So they’ll also be great if you’re short on time due to responsibilities.

I’m sure you can agree it’s hard to find a killer weight loss workout plan for men but here you’ll find the best short workouts to get fast results.

4-Week Weight Loss Workout Plan

Even though this workout plan will help you lose weight and burn fat it’s still a good idea to watch what you eat.

There’s a saying that you can’t out train a bad diet and it’s 100% correct.

It’s going to be pretty hard to lose weight if you’re eating too many calories every day. It’s going to be hard to see great results even with the best workouts in the world.

Plus with working out you’re going to build some lean muscle too. So it’s a good idea to also go by inches and body fat percentage instead of just the weight scale.

But keep in mind these are without a doubt the best workouts to burn a massive amount of calories while at the same time melting fat.

Both of which will have the flabby pounds falling off your body faster than any other exercise and workout plan.

With these workouts, you’re going to be exercising 4-6 days per week. I like to start off on the lesser side and then build your way up to 6 days a week.

This will be the ideal gym routine for getting the best results in the shortest amount of time. Also, it’ll help to reduce the risk of burnout from going too hard too fast.

Fastest Weight Loss Exercise Method

This isn’t going to be the typical cookie cutter workout plan for men.

It’s instead going to combine the best weight loss and fat burning science-backed principles.

The first is High-Intensity Interval Training also known as HIIT.

HIIT workouts have been found by science to burn up to 900% more fat than traditional steady state cardio workouts.

Plus you’re able to get these workouts done in half the time that you would with other workouts. So more results in half the time sounds like a total no brainer.

The other part of this weight loss workout plan is Metabolic Resistance Training (MRT).

With MRT workouts you’ll turn your body into a fat melting and calorie burning machine.

And you’ll also build some lean muscle so you can better tone up and shape your body. Otherwise, it’s way too easy to become “skinny fat” from if you just lose weight.

Both HIIT and Metabolic Resistance Training create what’s known as an Afterburn Effect.

This is the science-backed method of creating a “metabolic disturbance” in your body. This just means your body is going to have to work harder to get back to its normal state.

To do so your body is going to have to burn through more calories and fat to bring itself back to its normal state. This is known as Excess Post-Exercise Oxygen Consumption (EPOC)

All of which means more weight loss and fat burning for you!

Workout Routine Tips for Weight Loss

With the HIIT workouts there are a few tips you need to know about to greatly enhance the results you’ll get.

The first is to make sure you’re training until exhausted. When it comes to HIIT workouts you shouldn’t feel like the workout was easy at all.

This is kinda the price you’re going to have to pay to get the results you want.

So every time you’ll be performing an exercise for the allotted time you should be going a 9 or 10 out of 10 on intensity.

You should then be using every second of rest time to recuperate between sets. If you’re really pushing yourself to the limit then this should be time well spent.

With the Metabolic Resistance Training workouts you’ll be using the following principles:

  • multi-joint compound exercises
  • short rest periods
  • challenging weights
  • supersets with non-competing body parts
  • longer time under tension

The good news is even though that sounds super complicated I’ve broken it all down for you with the workout plan below.

And to top it all off I’m going to throw in some fasted cardio days and times.

Fasted cardio will force your body to burn more fat for fuel since you’ll be working out without any energy coming in.

But if you’re feeling like your burning out with the other workouts then you can skip them. Keep in mind though you probably won’t get the best results if you do end up skipping them.

Weight Loss Workout Plan for Men (Beginners & Intermediate)

Week 1:

A1. Squats 3×8

A2. Low rows 3×8

B1. Jumping Jacks 3×15

B2. Pushups 3×10

C1. Lunges 3×12

C2. High Knee Sprints 3×20 sec.

D1. Treadmill Sprints 4×20 sec ON (30 sec. rest)


Week 2:

A1. Step-ups 3×12

A2. Mountain Climbers 3×20

B1. DB Goblet Squats 3×10

B2. Pull ups 3×8

C1. DB Chest Press 3×15

C2. Jump Squats 3×10

D1. Jump Rope 4x30sec. ON (30 sec. rest)


Week 3:

A1. DB Swings 3×12

A2. Plank-to-Pushups 3×8

B1. Lunge Jumps 3×12

B2. 1-Arm DB Swings 3×8/side

C1. Squat Press 3×10

C2. Cross-Body Mountain Climbers 3×16

D1. Hill Sprints (or incline treadmill) 5×20 sec. ON (30 sec. rest)


Week 4:

A1. Burpees 3×10

A2. DB Rows 3×12

B1. X-Jumps 3×10

B2. Judo Pushups 3×8

C1. Bulgarian Split Squats 3×8/side

C2. DB Half Jacks 3×15

D1. Jump rope 4×40 sec.

D2. Planks 4×30 sec.

Weight Loss Dieting for Men 101

So even though this was intended to be a workout plan it’s a good idea to also talk about diet.

Without a diet, you’ll never get the full results of any workout plan.

Sure you’ll burn fat and drop weight but the results you’ll get will be greatly enhanced by dieting too.

Think of it as trying to drain a bucket of water by poking holes in the bottom. Some will naturally drain out but if you keep dumping and gallon in the bucket then it’ll never empty out.

The first step is to kick the junk out of your diet.

I’d highly recommend getting rid of the following foods from your diet:

  • processed foods
  • refined carbohydrates
  • sugar
  • artificial sweeteners
  • vegetable oils
  • alcohol

If there’s only one thing you do for your diet then cutting out the above junk foods should be your top priority.

You should expect to drop a good amount of flabby pounds just by stopping to eat the above junk foods.

You’ll also cut down on inflammation which will improve your overall appearance and how you feel.

If you really can’t kick the alcohol out of your diet completely then check out my list of the best and worst alcohol drinks for weight loss.

For more advanced dieting I’d fully recommend adding in Intermittent Fasting.

You can find my more complete guide on intermittent fasting for weight loss here.

How Many Days a Week Should You Go to the Gym to Lose Weight?

It’s not so much about how many days as opposed to how effective your workouts are.

If you’re doing the right workouts then there’s no reason why you have to be there for a long time. It’s going to be more effective to do 5 days of 20-minute workouts then it would 3 days of 80-minute workouts.

Like everything in life you’ll get the best results from your workouts when you focus on quality over quantity.

How Can a Man Lose Weight Fast?

If you’re a man wanting to lose weight then focusing on your diet and workout plan is key.

On one side you’re never going to be able to drop pounds if you’re overeating bad foods.

But adding in these kinds of workouts will help crank up how many calories and fat your body is able to burn off too.

This can give you some breathing room if you’re diet isn’t 100%. If you’re burning through a massive amount of calories and fat from these kinds of workouts then you can still expect to lose weight.


Now that you know the best weight loss workout plan for men it’s time to put it into action.

The best part about these workouts is you don’t need to go to a gym to get them done.

You can quickly do these workouts in the convenience of your own home with minimal equipment needed. Or if you do want to do these workouts at a gym then you can do that too.

Time is of the essence these days so getting your workouts in fast so you can get on with your day is critical.

That’s why I designed this workout plan to not only force your body to lose weight fast but also to keep them short and sweet.

You can expect to not only lose flabby weight but also add on some lean muscle without bulking up big.

Adding some lean muscle with these workouts will better shape your body making it appear more attractive than a skinny fat body.

Hopefully, you’ll put this men’s weight loss workout plan to work ASAP so you can start getting the results you want fast.