4 Week Fat Loss Beginner Plyometric Workout

Alex Costa
Written By: Alex Costa
June 26th, 2018
Updated: May 28th, 2021
Categories: Workouts Cardio
38.2K Reads
4 Week Fat Loss Beginner Plyometric Workout
Tired of trotting along on the treadmill to get your cardio in? Make the switch to plyometrics for explosive fat loss results with this 4 week beginner plan!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout20-30 minutes
  • Equipment Required
    Bands, Bodyweight
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

Workout Description

This program is divided up into a 3 day program but by all means, throw some traditional weightlifting in and a little extra cardio if you really want to torch the body fat off.

We will go on Monday, Wednesday and Friday. Each day, we will hit a full body workout with some of these exercises.

Volume will vary slightly, but most of the time we will be going for as many reps as you can in a certain amount of time.

Not only are these workouts intense enough to bring on the sweat but I have this all planned out if you are a beginner. Intermediate and advanced trainees, two more programs are coming in the near future.

The best part: these workouts won’t have you spending all day in the gym! These can be done within 15-25 minutes.

It doesn’t stop there, feel like you don’t have time to make it out to the gym today? Busy with work at your house? These workouts can be done at home with a few slight modifications that will leave you just as worked as if you made it into the gym!

This is everything in one for someone that doesn’t have gym access and is low on spare time. Time to work!

Warm Up & Cool Down

With any workout program, make sure you get some kind of a warm up in so you reduce the chance of injury. This will also get the blood flowing in your body to get you ready for activity. With these exercises, you are working out at a higher intensity and using a lot more muscles than traditional weight lifting so I would definitely make sure you get about 5-10 minutes minimum.

I personally like to perform dynamic warm ups like leg swings and shoulder swings mainly. A sample warm up might look like the following:

Exercise Sets Reps
1. Jumping Jacks 1 30 Secs
2. Quad Walk 1 30 Secs
3. Knee Huggers 1 30 Secs
4. Side Lunges 1 30 Secs
5. Soldier Walks 1 30 Secs
6. Leg Swings (side to side) 1 30 Secs
7. Leg Swings (front to back) 1 30 Secs
8. Shoulder Swings 1 30 Secs


For this workout, you will go through each exercise right after each other with very little to no rest until you finish the whole round! Time to get ripped!

You will do 3 rounds of this circuit with about a 2 minute rest after the circuit is complete. If you have a short time limit then do 2 rounds with as little rest as possible.

Exercise Sets Reps
1a. Air Squat Jump Complex (wide to close) 3 30 Secs
1b. Plank 3 30 Secs
1c. Alternating Lunge Jumps 3 30 Secs
1d. Plank (knee to opposite elbow) 3 30 Secs
1e. Resisted Jump Throughs (bands on a rack)* 3 30 Secs
1f. Scissor Kicks 3 30 Secs

* Substitute with burpees if no rack is available


Today's workout will not be in a circuit style but I expect maximum effort on all of the exercises today.

Exercise Sets Reps
1. Clap Push Ups - 25 Total
2. Broad Jumps 3 10
3. Tuck Jumps 3 30 Secs
4a. Knee Bring-Ins 3 30 Secs
4b. Plank Walk Outs 3 30 Secs
4c. Jack Knives 3 30 Secs


We’re back with our circuit style training today but first, we will start off with a little twist. The rest of the workout will be done in a circuit style. We will have 3 rounds of everything listed here below!

Exercise Sets Reps
1. Push Ups 10 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
2a. Lateral Power Skips (bands around thighs) 3 10 Each
2b. Alternating Plyo Push Up w/ Medicine Ball 3 10 Each
2c. Supine Figure 8s to the Left 3 30 Secs
2d. Long Lever Plank 3 30 Secs
2e. Supine Figure 8s to the Right 3 30 Secs

Stick to this program for 4-6 weeks to see results. You may want to also throw in more time to train if your schedule allows it. For even more results, try eating cleaner and getting better quality food into your diet. Also keep up with plenty of water and rest to keep your body performing at a high level.

Mike Wold
Posted on: Tue, 08/03/2021 - 00:21

Is there a substitute for the jumps. I got bad ankles?

Posted on: Sun, 06/09/2019 - 10:12

Is there something other than clap push ups for beginner workout?

Deci Jaques
Posted on: Tue, 09/07/2021 - 14:25

Alternative to clap push ups is 3/4 body length with tempo 3:1 so slow down wards and fast pushing up: aim is to lift hands off the floor.

Posted on: Sat, 06/08/2019 - 16:42

When I am doing the circuit style days, am I supposed to complete 3 sets of each exercise in one round for 3 total rounds (so 9 sets of each exercise would be completed in the end), or am I doing one set of each exercise on the list per circuit round for 3 rounds so just 3 sets of each exercise would be completed in the end? Thank you for the help; I am new to this.

Amir Abas
Posted on: Mon, 03/30/2020 - 03:45

No, you do one set of each exercise in a round and you do a total 3 rounds so that will be 3 sets of each exercise in the end.