Gym fat-burning workout – Day 4 – beginner

weight lossBeginnerAllUpdated 27/02/2026

Back ♡ Save favorite

Goal

Increase energy expenditure and cardiovascular fitness through intervals and full-body work. Beginner session: fat-burning at the gym Day 4. Alternate intense efforts with active recovery while maintaining good technique. Keep your technique controlled, progress gradually and stop if pain appears.

Workout plan

Lateral lunges with resistance band

#1Beginner

Lateral lunges with resistance band

3 sets20 reps1' rest between series.

Hip extension standing with a cable machine

#2Intermediate

Hip extension standing with a cable machine

3 sets20 reps1' rest between series.

Plank and kick lateral

#3Beginner

Plank and kick lateral

4 sets20 reps

Half squat with barbell and legs apart

#4Intermediate

Half squat with barbell and legs apart

4 sets12 reps1' rest between series. work without hyperextension of knees.

Lateral jump with both feet

#5Beginner

Lateral jump with both feet

4 sets20 reps

Lunges with dumbbells

#6Intermediate

Lunges with dumbbells

2 sets20 reps1' rest between series.

Deadlift with barbell or traditional

#7Intermediate

Deadlift with barbell or traditional

3 sets12 reps1' rest between series.

Leg extension on a machine

#8Intermediate

Leg extension on a machine

4 sets12 reps1' rest between series. work explosivo, tensión muscle constante.

Treadmill of running

#9Beginner

Treadmill of running

15' ritmo middle

Hamstring curl seated on a machine

#10Intermediate

Hamstring curl seated on a machine

3 sets15 reps1 min of recup.