This 4-week training plan will have you feeling strong and fit

This 4-week training plan will have you feeling strong and fit

Are you feeling aimless in your fitness routine? Not sure how to combine your cardio and strength training for the best results? This four-week training plan for women is like your personal trainer and accountability partner rolled into one, providing expert training guidance and a solid schedule to keep you on track. Best part? Most workouts last 20 minutes or less – but be prepared to sweat.

"To really see results, you need to step up your workouts," says Alwyn Cosgrove, owner of Results Fitness in Santa Clarita, California. (It's true; science backs it up.) That's why these quick workouts don't come easily to you. But stay consistent, and you're sure to see results from this workout plan, even without spending crazy hours in the gym. Ready?

Your 4-week training plan

How it works:Follow the exercise program calendar and perform each strength or cardio workout on the specified day. If you have time, add a warm-up and cool-down at the beginning and end of your workout. (Don’t forget to take rest days – your body needs them!)

Strength training workouts:The strength training sessions included in this four-week women's workout plan are short (just four exercises each) but intense. By alternating upper and lower body movements in supersets, which are alternating sets of two different exercises with no rest in between, you'll keep your heart rate elevated and maximize calorie burn while working every muscle in your body. For each workout: Do 12 to 15 reps of the first two exercises back-to-back, then rest for 60 to 90 seconds; Repeat for 2 to 3 sets. Repeat with the second two exercises. Remember to use a weight that is challenging enough to fatigue your muscles by the end of the set. (Don't skip strength days; you'll get all of these benefits from lifting weights.)

Cardio training:This training plan divides cardio into two parts: steady-state cardio and intervals. On the weekend, you'll do a longer workout at a moderate pace (walking, swimming, cycling, etc.) to stay active and improve endurance, and during the week, you'll do two interval training sessions. Below you'll find four-week interval running workouts for the treadmill (although you can technically use any cardio machine, be it a rowing machine, a bike, or an elliptical). They use your rate of perceived exertion (RPE), or how difficult the exercise feels, on a scale of one to 10 (with 10 being the hardest). If the workout feels too easy, try adding the suggested challenge.

You need:5- to 8-pound dumbbells, stability ball, exercise bench (or sturdy chair), body bar or barbell (optional), ankle and hand weights (optional), treadmill or other form of cardio equipment (optional)

Strength training 1

Dumbbell press squats

Goals: Quads, glutes, hamstrings, shoulders

AStand with your feet hip-width apart and hold the 5- to 8-pound dumbbell in each hand at shoulder height, palms facing forward (not shown).

b.Squat down and stretch your arms above your head.

CStand up and lower your arms to the starting position

DRepeat.

Keep it simple:Hold weights at your sides

Challenge yourself:Keep the weights overhead throughout the exercise.

Ball push-up

Goals:Triceps, chest, abs, shoulders

AGet into a push-up position with your hands shoulder-width apart on the stability ball, keeping your back straight and your abs engaged.

b.Lower your chest toward the ball, point your elbows out, keep your abs tight and your head in line with your hips.

CPress back to starting position and repeat.

Keep it simple:Do the movement on the floor without the ball

Challenge yourself:Raise one leg while performing the movement.

Bulgarian split squat

Goals:Hamstrings, quads, glutes

AStand with your back 2 to 3 feet away from the bench or sturdy chair. Place your right foot on the seat.

b.Bend your left knee 90 degrees, keeping your knee in line with your ankle. Hold for 2 counts, straighten the leg for 4 counts and repeat.

CChange sides after 1 set; repeat.

Keep it simple:Do alternating lunges without the bench

Challenge yourself:Hold the dumbbells at your sides while keeping your back leg on the bench.

Clean and press dumbbell

Goals:Shoulders, hamstrings, glutes, quads

AStand with the weights in front of your thighs, palms facing inward.

b.Squat down and drop the weights just above your knees.

CPull the weights as close to your torso as possible (not shown).

DStanding straight, turn palms forward and press weights overhead (not shown).

Elowering to the starting position; repeat.

Keep it simple:Do not squat; Just pull your elbows up towards your shoulders

Challenge yourself:Make the movement explosive as you pull the weights toward your chest and over your head.

Strength training 2

Dynamic lunge

Goals:Hamstrings, quads, glutes

AStand with your feet parallel and shoulders apart, holding the pair of dumbbells at your sides.

b.Lunge forward with your right leg, bending your right knee 90 degrees and bringing your left knee close to the floor.

CFrom this position, push off your right foot explosively and return to the starting position.

Dchange legs; repeat.

Keep it simple:Do not use weights; Make the movement less explosive

Challenge yourself:Hold a body bar or barbell over your shoulders.

Versus arm/leg raises

Goals:Back, stomach, buttocks

ALie facedown on the stability ball with your hands and toes touching the floor.

b.Tense your stomach and buttocks and simultaneously lift your left arm and right leg.

Cchange legs and arms; repeat.

Keep it simple:Perform the exercise on the floor on all fours without the ball

Challenge yourself:Add ankle and hand weights.

Ascend

Goals:Quads, glutes

APlace your right foot on the bench or step (if possible, find a bench or step that is slightly above knee height).

b.Push through right heel, straighten leg, and bring left leg to right (don't let left foot touch step).

CLower your left foot to the floor without touching it, then straighten your right leg again.

DDo 1 set; Switch sides.

Keep it simple:Touch the top of the step and the floor with each repetition

Challenge yourself:Hold the dumbbells with your arms at your sides.

Lying pocket knife

Goals:Para

AGet into a push-up position with your hands on the floor aligned under your shoulders.

b.Place your feet on the exercise ball with your legs straight and draw your abdominal muscles toward your spine to maintain balance.

CSlowly draw your knees toward your chest without twisting your spine or shifting your hips.

DRoll the ball back to the starting position with your feet; repeat.

Keep it simple:Lie on your back on the ball and do crunches

Challenge yourself:Raise your hips toward the ceiling in an inverted “V.”

Strength training 1

Follow the instructions below for the number of seconds or minutes indicated. (If you want to improve your training plan, add another round of sprints!)

Week 1

0:00-5:00:Walk at 3.5-3.8 mph (RPE 4)

5:00-5:20:Sprint at 6.5-8.0 mph (RPE 9)

5:20-6:50:Recover by walking at 3.0-3.5 mph (RPE 3)

6:50-10:30:Repeat the sprint series 2 more times, alternating 20-second sprints with 90 seconds of recovery.

10:30 a.m. - 3:00 p.m.:Walk at 3.5-3.8 mph (RPE 4)

Week 2

0:00-5:00:Walk at 3.5-3.8 mph (RPE 4)

5:00-5:20:Sprint at 6.5-8.0 mph (RPE 9)

5:20-6:20:Recover by walking at 3.0-3.5 mph (RPE 3)

6:20-10:30:Repeat the sprint series 2 more times, alternating 20-second sprints with 60 seconds of recovery.

11:40-20:00:Walk at 3.5-3.8 mph (RPE 4)

Week 3

0:00-5:00:Walk at 3.5-3.8 mph (RPE 4)

5:00-5:30:Sprint at 6.5-8.0 mph (RPE 9)

5:30-6:30:Recover by walking at 3.0-3.5 mph (RPE 3)

6:30-12:30:Repeat the sprint series 4 more times, alternating 30-second sprints with 60 seconds of recovery.

12:30-3:00 p.m.:Walk at 3.5-3.8 mph (RPE 4)

Week 4

0:00-5:00:Walk at 3.5-3.8 mph (RPE 4)

5:00-5:30:Sprint at 6.5-8.0 mph (RPE 9)

5:30-6:00:Recover by walking at 3.0-3.5 mph (RPE 3)

6:00 a.m. - 1:00 p.m.:Repeat the sprint series 7 more times, alternating 30-second sprints with 30 seconds of recovery.

11:40-20:00:Walk at 3.5-3.8 mph (RPE 4)