4-day beginner home workout plan to lose fat

1. 

   Incline push-ups (hands on a counter)

   3 × 10 · rest 60 s

   Hands on a stable counter or chair, body in a straight line, lower your chest toward it.

2. 

   Bent-over dumbbell row

   3 × 12 · rest 60 s

   Hinge forward with a flat back and pull the dumbbells to your navel, squeezing your shoulder blades.

3. 

   Standing dumbbell shoulder press

   3 × 12 · rest 60 s

   Stand tall with your abs tight and press the dumbbells overhead without arching your back.

4. 

   Dumbbell biceps curl

   2 × 12 · rest 45 s

   Keep your elbows by your sides and curl the dumbbells without swinging.

5. 

   Overhead dumbbell triceps extension

   2 × 12 · rest 45 s

   Hold one dumbbell with both hands behind your head and straighten your arms, elbows tucked in.

Same warm-up as the first session.

1. 

   Dumbbell squat

   3 × 12 · rest 75 s

   Hold a dumbbell in each hand at your sides, sit your hips back with a straight back and your heels down.

2. 

   Dumbbell Romanian deadlift

   3 × 12 · rest 75 s

   Keep a slight knee bend, push your hips back and slide the dumbbells down your thighs.

3. 

   Glute bridge

   3 × 15 · rest 45 s

   Lie on your back, drive through your heels and squeeze your glutes at the top.

4. 

   Plank

   2 × 30 s · rest 45 s

   On your forearms, body straight, abs tight, keep your hips from dropping.

Same warm-up as the first session.

1. 

   Dumbbell floor press

   3 × 12 · rest 60 s

   Lying on the floor, lower your elbows until they touch the ground, then press the dumbbells up.

2. 

   One-arm dumbbell row

   3 × 12 · rest 60 s

   One hand on a chair, back flat, pull your elbow toward your hip.

3. 

   Lateral raises

   3 × 15 · rest 45 s

   Keep a soft bend in your elbows and raise your arms to shoulder height without swinging.

4. 

   Neutral-grip bent-over dumbbell row

   2 × 15 · rest 45 s

   Hinge with a flat back, palms facing each other, and drive your elbows back along your sides.

5. 

   Hammer curl

   2 × 12 · rest 45 s

   Palms facing each other, curl the dumbbells with straight wrists.

Same warm-up as the first session.

1. 

   Dumbbell reverse lunge

   3 × 10 · rest 60 s

   Step back far and lower your back knee close to the floor, chest up.

2. 

   Dumbbell Romanian deadlift

   3 × 12 · rest 75 s

   Keep a slight knee bend, push your hips back and slide the dumbbells down your thighs.

3. 

   Single-leg glute bridge

   3 × 12 · rest 45 s

   Extend one leg, lift your hips without twisting and lower with control.

4. 

   Standing dumbbell calf raise

   2 × 15 · rest 45 s

   Rise onto your toes, pause at the top and lower slowly.

5. 

   Dead bug

   2 × 12 · rest 45 s

   Lie on your back and extend opposite arm and leg, keeping your lower back on the floor.