4-12 Week Weight Loss Workout Plan | Home Exercise Program (Week 6)

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12 week weight loss workout plan

4-12 Week Weight Loss Workout Plan | Home Exercise Program (Week 6)

Hello again, thank you for coming back for week 6 of my 4-12 week challenge. If you are reading this post you have decided to do the full 12 weeks rather then stopping at week 4. If you have just joined use please start at week 1 and perform the exercises in sequence.


home exercise program

HIIT Workout

The workout
These 5 exercises must be performed in sequence for the time displayed below according to your fitness level. This is a 20-minute workout, so perform the circuit 4 times for best results. Remember to give a maximum effort every set for every exercise.
HIIT Work & Rest Periods According To Ability Level

Exercise Length (seconds) Rest (seconds)
Beginner 15 45
Intermediate 20 40
Advanced 30 30

 
Exercises to perform in rotation

  1. High knees
  2. Hammers
  3. Star crump thrusts
  4. Triceps push us
  5. Plank with hip dips

Exercises with full description

High knees
Run on the spot making sure you raise your knees higher than your hips. Make sure you keep your elbows at 90 degrees and drive your elbows back and swing your arms forward to the height of your forehead.

Hammers
Squat down as low as you can and push your bum back. Lean forward and keep the weight on the balls of your feet. Move your feet up and down as quickly as you can by only moving your feet one to two inches from the floor.

Star crump thrusts
After performing the star crump you are going to jump your knees under your body by bending your hips and knees. Bring your feet as high up as you can as you jump your feet forward and then jump your feet back.

Triceps push ups
Like the push up, but have your hands are shoulder width apart. When you lower your body make sure your arms squeeze your ribs.

Plank with hip dips
Elongate your body by having only your toes and elbows in contact with your body. There should be a straight line between shoulders, hips, knees, and ankles. Rotate your hips by moving them towards the floor to your right and then left. Do as many reps as you can.
 

Ab workout

The workout

Perform these 5 exercises in sequence to complete 1 set. Once you have finished one set rest for the time stated in the table according to your fitness level. The table below will also display the amount of repetitions to perform according to your fitness level

Ab Workout Routine for Your Ability

Beginner Intermediate Advanced
Exercise Reps Sets Rest Reps Sets Rest Reps Sets Rest
Belly buster 10 3 45 15 4 45 20 4 30
Oblique Curl 10 3 45 15 4 45 20 4 30
Side Plank Star 10 sec 3 45 30 sec 4 45 60 sec 4 30
Knee Tucks 10 3 45 15 4 45 20 4 30
Dorsal raises 10 3 45 15 4 45 20 4 30

 
Exercises with full description

Belly buster
Place your hands on your temple and cross one of your legs over your knee. Lie down on your back and make sure one leg is fully extended and raised a few inches from the floor. Curl your trunk up until your lower back is off the floor and at the same time bring your knee as close to your chest as you can. Lower both your upper body and lower body towards the floor. Keep repeating this movement.

Oblique curl with single leg raise
Lie on your side and bend one knee while the other one is straight. At the same time keep one hand on your temple and the other hand on the floor. Raise one leg in the air as high as you can and curl your body to the side as high as you can. Use your arm on the floor to help raise your body.

Side plank star
You are only going to have your hand and one foot in contact with the floor. Raise your leg up in the air and have your opposite arm directly above the arm on the floor. Hold this position for as long as you can.

Knee tucks
Lie on your back with your hands on your temple and your feet raised off the floor slightly. Bring your knees to your chest and raise your body as high in the air as you can.

Dorsal raise with single leg and arm raise
Lie on your tummy with your arms fully extended and your head looking at the floor. Raise one leg and the opposite arm while raising your trunk as high as you can.
 

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Gerald has a bachelor’s degree in Exercise, Nutrition & Health. He is an ASA qualified swimming teacher, and a qualified personal trainer. Gerald has developed his own exclusion diet, which he uses to help his clients lose weight.

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