Is there anything holding you back from going to the gym? No worries, there are times when you can't continue your fitness routine the way you used to. It's because life gets in the way; it can be your job, an emergency at home, spending some family time, and much more. Life is like that. Things change with time so does your fitness routine.
If you go six days a week to the gym, cut it down to 4 and reduce the duration of time because something is better than doing nothing. Also, the main reason people can't hit the gym is a shortage of time. So, don't worry about it as our four-day split workout comes to the rescue. It's also known as the Express Workout Routine.
This workout routine involves many exercises that engage different muscles. In addition, the workouts involved in this routine are meant for weight loss, building strength and muscle mass. It's up to the requirements of a person's body. That said, this workout routine has many benefits as it builds strength, enhances muscle mass, and helps you shed some pounds.
The cherry on top, if you add fat burner supplements to the routine, you'll see the weight loss results soon. It comprises several exercises to be performed daily for 55 minutes straight. So, say no to spending plenty of hours in the gym.
Related Article: Weight Loss: Can You Achieve Your Goal With Exercises Only? | DMoose
In this workout, you'll learn how to follow an express workout routine. Read below to know more.
4 Days Express Routine Workout
This workout routine has different exercises to offer. It's designed for those who can't hit the gym due to a shortage of time. To know more about the express routine workout, go through the details below.
Workout Summary
|
Main Goal |
Fat Loss |
|
Workout Type |
Full Body |
|
Training Level |
Intermediate |
|
Duration |
8 Weeks |
|
Days Per Week |
4 |
|
Time Per Workout |
55 Minutes |
|
Equipment Required |
Bands, Barbell, Bodyweight, Cables, Dumbbells, Machines, Medicine Ball, Other |
|
Target Gender |
Male & Female |
|
Recommended Supps |
Workout Description
A regular exercise routine is important for keeping your body in shape. If you focus on working out only one part of your body, you may be neglecting other important muscles. The Express Workout is designed to engage all of your joints and muscle groups so that every area of your body gets attention.
This workout routine focuses on the biceps, triceps, pectoral muscles, and legs. Some workouts target muscles in isolation, while others target several muscle groups at once. Practising this workout begins lifting lighter weights, which then increase with time.
Some exercises involved are sumo deadlifts, bench press, walk-to-the-floor push-ups, mountain climbers, crunches, cable face pull, and so on. Each has certain benefits, such as doing bench press helps to increase upper body strength, the crunches help to build and tone the abs, improve balance and build core strength.
That said, you will need equipment to get into this workout routine. They include barbells, bodyweight, cables, dumbbells, machines, medicine balls, and a few others. So, if you want to tone your muscles and build core strength without investing much time into the gym, this workout is for you.
The supplement needed during this workout is the fat burner. It's made to help you shed some extra pounds. In addition to weight loss, its ingredients are backed by science. They include caffeine, green tea extracts, L-carnitine, and others. Each of them has a beneficial effect on the body.
When you take these nutritional supplements with a workout, the ingredients in them significantly affect your body. Caffeine helps to keep your brain happy by improving focus and increasing weight loss, as mentioned in a review. Green tea extract has antioxidant properties, thus preventing poor brain functioning, while L-Carnitine burns your calories under resting conditions.
Related Article: The Complete Guide of Fat Burners and How to Use for Best Results
Workout Frequency
This is a four days a week and a 55 minutes a day workout that continues for eight weeks. It means you'll get enough time for rest in between to help recover your muscles. It's a great workout routine to follow as it targets various parts of your body. It also will help you perform so many workouts in a short period.
Workout Routine
- Day 1 - Workout
- Day 2 - Off
- Day 3 - Workout
- Day 4 - Off
- Day 5 - Workout
- Day 6 - Off
- Day 7 - Workout
Workout Details
Go through the details below to follow the workout routine.
Days for Exercise
Monday
The first workout day involves exercises divided into A, B, C, D, E, and F groups. Each group includes workouts with a specific number of sets followed by reps.
So, this workout routine targets the biceps, shoulders, and legs. You are supposed to lift lighter weights than standard sets.
In addition to this, you will have to work at a faster pace with more minor breaks. It will cause your heart rate to increase. Its purpose is not to build strength or muscle mass but to keep you active and stress-free.
|
Exercise |
Sets |
Reps |
|
3 |
10 |
|
|
3 |
10 |
|
|
3 |
10 |
|
|
B. Box Jumps |
3 |
20 |
|
3 |
20 |
|
|
B. Crunches |
3 |
20 |
|
3 |
12 |
|
|
3 |
12 |
|
|
3 |
12 |
|
|
D. Push Ups |
3 |
20 |
|
3 |
20 |
|
|
D. Frog Hops |
3 |
16 |
|
3 |
16 |
|
|
3 |
12 |
|
|
3 |
15 |
|
|
F. Battle Ropes |
8 |
30 Secs |
|
F. Burpees |
8 |
30 Secs |
Wednesday
On day 2, you'll give rest to leg muscles so they can recover. The main target will be on pectoral muscles and biceps. Not to mention, you can use your triceps slightly.
Further, take a break for a day after the first-day workout to give your body time to recover and keep your exercise speed faster. The rest goes the same as day one related to weight lifting and elevating heart rate.
|
Exercise |
Sets |
Reps |
|
A. Bench Press |
3 |
10 |
|
A. Barbell Curl |
3 |
10 |
|
3 |
10 |
|
|
B. Fast Run |
3 |
1 Min |
|
3 |
20 |
|
|
3 |
20 |
|
|
3 |
10 |
|
|
3 |
20 |
|
|
3 |
10 |
|
|
D. Fast Run (3% Incline) |
3 |
1 Min |
|
3 |
20 |
|
|
D. Jump Squats |
3 |
20 |
|
3 |
10 |
|
|
3 |
20 |
|
|
3 |
20 |
|
|
F. Fast Run (3% Incline) |
5 |
1 Min |
|
5 |
30 Secs |
|
|
F. Push Ups |
5 |
20 |
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Friday
On day 3, you will target the leg muscles and the back. For legs, you will have to work efficiently and pump up your back; you will have to perform compound exercises. You will work slower by lifting a little heavier weight than the first two days.
|
Exercise |
Sets |
Reps |
|
3 |
15 |
|
|
3 |
20 |
|
|
A. Inverted Row |
3 |
15 |
|
B. Burpees |
3 |
20 |
|
B. Sprint |
3 |
30 Secs |
|
3 |
10 |
|
|
C. Pull Down |
3 |
10 |
|
3 |
10 Each |
|
|
D. Sprint |
3 |
30 Secs |
|
3 |
30 Secs |
|
|
3 |
30 Secs |
|
|
3 |
10 |
|
|
3 |
10 |
|
|
8 |
30 Secs |
|
|
8 |
30 Secs |
|
|
F. Sprint |
8 |
30 Secs |
Sunday
On day four, you must repeat the same exercises
|
Exercise |
Sets |
Reps |
|
3 |
10 |
|
|
3 |
10 |
|
|
3 |
10 |
|
|
B. Box Jumps |
3 |
20 |
|
3 |
20 |
|
|
B. Crunches |
3 |
20 |
|
3 |
12 |
|
|
3 |
12 |
|
|
3 |
12 |
|
|
D. Push Ups |
3 |
20 |
|
3 |
20 |
|
|
D. Frog Hops |
3 |
16 |
|
3 |
16 |
|
|
3 |
12 |
|
|
3 |
15 |
|
|
F. Battle Ropes |
8 |
30 Secs |
|
F. Burpees |
8 |
30 Secs |
Conclusion
Exercising your body is beneficial for maintaining your health and physique. It keeps you active and energetic to work. You may get busy in life but it doesn’t mean to overlook your physical health. You can still give it time if you can’t hit the gym by following the express routine workout program.
It’s easy to follow and a mix of several workouts with each of them engaging different parts of your body throughout the workout. This way the focus remains on your whole body and you become capable of maintaining your physique by shedding some pounds. Last but certainly not the least, you gain strength too!
Reading List
Article Sources
- Ronai, P. (2018). The Bench Press Exercise. ACSMʼs Health & Fitness Journal, 22(6), 52–57. https://doi.org/10.1249/fit.0000000000000432
- Jeukendrup, A. E., & Randell, R. (2011). Fat burners: nutrition supplements that increase fat metabolism. Obesity Reviews, 12(10), 841–851. https://doi.org/10.1111/j.1467-789x.2011.00908.x
- (2018). The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials [Review of The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials]. Critical Reviews in Food Science and Nutrition.
- Talenezhad, N., Mohammadi, M., Ramezani-Jolfaie, N., Mozaffari-Khosravi, H., & Salehi-Abargouei, A. (2020). Effects of l-carnitine supplementation on weight loss and body composition: A systematic review and meta-analysis of 37 randomized controlled clinical trials with dose-response analysis. Clinical Nutrition ESPEN, 37, 9–23. https://doi.org/10.1016/j.clnesp.2020.03.008
