How to get ripped at home in 4 weeks? This question kept you guys feeling unsettled and made you lose sleep over it! if you are also pondering over the same, then keep reading this article.
The year 2020 brought many challenges and difficult circumstances in our lives, we all were stuck at home and were trying different ways to stay fit and healthy.
I have tried to find the best set of well-researched workouts, which will help you to burn excess fat and achieve a well-toned and chiselled body.
Losing weight in a short period demands lots of patience and self-control because you can very easily lose your focus and fall off the course of losing weight.
What and how you eat matters the most in this 4 week shred program.
Well, let’s jump right on it.
4 Week Shred Program
On average a beginner can lose up to 33 to 40 pounds weight in 4 weeks if you are really dedicated and remain focused on both your diet and workouts.
The number of hours you workout will increase during this program and it can be rigorous for some people, so before you jump on it do consult your physician or medical expert.
You must have seen celebrities, athletes and body-builders how they get fit in a very short period of time!
This can only happen when they are on a high-intensity dedicated workout program where the focus is only on losing weight in the right way.
So are you ready for a 4-week program?
Also Read: How to lose weight in 2 weeks by doing cardio
1 Month Workout Plan To Get Ripped
This workout plan is designed to suit a beginner and for someone who is already working out.
You all have tried many different types of workouts plan in gym or diet plans, but the result was not what you thought will be.
This 1-month workout plan is designed to effectively burn maximum calories in a short period and they all are high-intensity workouts.
Remember to workout 1 hour each in the morning and evening, perform 4-5 steps of each exercise to burn maximum calories.
Take 15-20 seconds of rest between the sets.
Always do stretching and warm up for 5-10 minutes before beginning your workouts.
Week 1
| Days | Morning | Evening |
| Monday | Jumping jack, Squats, Push-ups, Burpees | Brisk walking, Stairs-climbing, Jump-squats, Skipping |
| Tuesday | Crunches, Bicycle crunches, Jumping lunge, Plank | Diamond push-up, side bend, leg raise, Mountain climber |
| Wednesday | Brisk walking, Stairs-climbing, Jump-squats, Skipping | Jumping jack, Squats, Push-ups, Burpees |
| Thursday | Diamond push-up, side bend, leg raise, Mountain climber | Crunches, Bicycle crunches, Jumping lunge, Plank |
| Friday | Jumping jack, Squats, Push-ups, Burpees | Brisk walking, Stairs-climbing, Jump-squats, Skipping |
| Saturday | Crunches, Bicycle crunches, Jumping lunge, Plank | Diamond push-up, side bend, leg raise, Mountain climber |
| Sunday | Skipping, Burpees, Plank, Brisk walking, Jumping jacks, push-ups | Rest |
Week 2
| Days | Morning | Evening |
| Monday | Brisk walking, push-ups, burpees, skipping | Diamond push-ups, plank, squats, jumping jacks |
| Tuesday | Bicycle crunches, Mountain climbers, Jumping lunges, Side bend | Crunches, leg raise, Jump-squats, Stair-climbing |
| Wednesday | Diamond push-ups, plank, squats, jumping jacks | Brisk walking, push-ups, burpees, skipping |
| Thursday | Crunches, leg raise, Jump-squats, Stair-climbing | Bicycle crunches, Mountain climbers, Jumping lunges, Side bend |
| Friday | Brisk walking, push-ups, burpees, skipping | Diamond push-ups, plank, squats, jumping jacks |
| Saturday | Bicycle crunches, Mountain climbers, Jumping lunges, Side bend | Crunches, leg raise, Jump-squats, Stair-climbing |
| Sunday | Skipping, Push-ups, Planks, Burpees, Squats, Moutain climbers | Rest |
Week 3
From 3rd week onwards your body is well versed with all the above different workouts and is ready to do some different more high-intensity workouts.
So here I will include some cardio workouts which are unique but very powerful workouts as they target your whole body muscles.
| Days | Morning | Evening |
| Monday | Alternate Push-ups-Squats, Planks, Skipping, Stair climbing | Alternate Jumping jack-Push-up, Diamond push-up, Mountain climber, Crunches |
| Tuesday | Standing alternating Elbow-Knee touches, Brisk walking, Side bend, Jumping lunge | Leg-raise, Jump-squat, Bicycle crunches, Squats |
| Wednesday | Alternate Jumping jack-Push-up, Diamond push-up, Mountain climber, Crunches | Alternate Push-ups-Squats, Planks, Skipping, Stair climbing |
| Thursday | Leg-raise, Jump-squat, Bicycle crunches, Squats | Standing alternating Elbow-Knee touches, Brisk walking, Side bend, Jumping lunge |
| Friday | Alternate Push-ups-Squats, Planks, Skipping, Stair climbing | Alternate Jumping jack-Push-up, Diamond push-up, Mountain climber, Crunches |
| Saturday | Standing alternating Elbow-Knee touches, Brisk walking, Side bend, Jumping lunge | Leg-raise, Jump-squat, Bicycle crunches, Squats |
| Sunday | Standing alternating Elbow-Knee touches, Alternate Jumping jack-Push-up, Alternate Push-ups-Squats, Planks, Burpees, Skipping | Rest |
Week 4
This week demands more intensity and having yourself ready and fresh for all these workouts because week will test yourself stamina and strength.
If you are comfortable in all these exercises then you can easily increase the workout session time by half an hour.
And don’t forget to miss any session because you will not be able to get the desired result.
| Days | Morning | Evening |
| Monday | Jumping jacks, Burpees, Squats, Push-ups, Crunches | Standing alternating Elbow-Knee touches, Alternate Jumping jack-Push-up, Alternate Push-ups-Squats |
| Tuesday | Skipping, Jump squats, Diamond Push-up, Bicycle crunches, Jumping lunges | Standing alternating Elbow-Knee touches, Alternate Jumping jack-Push-up, Alternate Push-ups-Squats |
| Wednesday | Brisk walking, Plank, Crunches, Push-ups, Jumping jacks | Standing alternating Elbow-Knee touches, Alternate Jumping jack-Push-up, Alternate Push-ups-Squats |
| Thursday | Leg-raise, Bicycle crunches, Diamond push-ups, Skipping, Jump squats | Standing alternating Elbow-Knee touches, Alternate Jumping jack-Push-up, Alternate Push-ups-Squats |
| Friday | Standing alternating Elbow-Knee touches, Alternate Jumping jack-Push-up, Alternate Push-ups-Squats, Planks, Burpees, Skipping | Jumping jacks, Burpees, Squats, Push-ups, Crunches |
| Saturday | Skipping, Jump squats, Diamond Push-up, Bicycle crunches, Jumping lunges | Standing alternating Elbow-Knee touches, Alternate Jumping jack-Push-up, Alternate Push-ups-Squats, Planks, Burpees, Skipping |
| Sunday | Alternate Jumping jack-Push-up, Diamond push-up, Mountain climber, Crunches | Rest |
How To Get Ripped At Home Without Equipment
Losing weight is not easy at all that too at home, but there are many workouts like cardio, bodyweight which certainly helps in shedding excess pounds.
Think of yourself as you have nothing to lose, but if you have committed yourself in the above 4-week weight loss program then you will definitely see the desired result.
How to get ripped at home without equipment is possible if you are willing to sacrifice your time, energy and junk foods. As they are your real enemy here, which is holding you back from achieving the ripped body.
Also Read: Recommended levels of physical activity for adults aged 18 – 64 years
Best Workout To Get Ripped In 30 Days
Well in my research I have found cardio and bodyweight exercises the best workout to get ripped in 30 days. Losing weight at home requires those which are high-intensity and burns maximum calories.
You won’t believe what these workouts are capable of, you have to try them to see the results, they are great for getting ripped body at home in 4 weeks.
Let’s take a look at some of those amazing workouts-
1. Jumping jack
A great cardio exercise which is fairly easy and targets your whole body muscles.
Jumping jack is also a great warm-up exercise as it helps to increases your heart rate and pumps more oxygen to different parts of the body.
2. Burpees
You have to include this exercise to burn maximum calories as it targets your core, hamstrings, glutes and quads muscles.
Burpees is a great body-weight exercise which helps in maintaining a well-toned body.
3. Mountain climber
If you are performing this exercise you are already burning maximum calories and shedding that belly fat.
Mountain climber works your abs, back, hamstrings and glutes muscles. It is suitable for any beginner but always warm-up and do stretch before you start working out.
4. Planks
Plank is most effective for reducing belly fat, it works your abdominal muscles, back and thighs muscles.
This exercise helps to burn calories in a very short period, the most important advantage of the plank is that it can be performed at home without any expensive equipment.
The Bottom Line
Attaining well-toned body and that too with a genuine and natural process is not so easy but with help of above 4-week workout plan, you can very easily reach your goal of how to get ripped at home in 4 weeks.
If you are ready to work hard with utmost dedication throughout these 4-weeks, you will definitely reach your goal.
Do tell me about your process and what are the things you learn or if there is anything you would like to add feel free to comment below.
Cheers!
Get Ripped At Home In 4 Weeks: FAQs
Can I get ripped in 4 weeks?
Oh yes 100%, there are many different types of which you can combine to achieve a perfect well-chiselled body. Workouts like cardio and body-weight exercises are great for achieving that ripped body in a short period of time. But remember to supplement your workout with a proper and healthy diet, as this will expedite your weight loss process.
How can I shred my body in 30 days?
Well, that is possible only if you are willing to work hard and dedicate yourself to a high-intensity training workout. This set of exercises can help you to burn fat and lose an excess pound in much less time. Exercises like jumping jacks, burpees, push-ups, plank are the best cardio and body-weight workouts that work your whole body and burns maximum calories in a short time. They are fairly easy to perform at home, you don’t any equipment for these exercises.
