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4-Week Fit and Healthy Summer Workout Plan

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This plan will improve your appearance and SO MUCH MORE!

There are a number of reasons why people jump into diet and exercise programs. One of the most common is to improve overall appearance —  and there’s nothing wrong with that. However, when your primary driver is shedding inches, losing weight or building muscle, it becomes all too easy to get discouraged and quit. Why? Because noticeable, physical changes take time. On the other hand, you WILL notice improvements in your mood and energy levels almost immediately. Our summer workout plan will help you focus on getting fit and healthy at the same time. But, you don’t have to wait until summer to start…you can get these results any time of the year!

Why This Fitness Plan Works

This 4-week plan will not only get you the results you want on the outside, but it will also improve your mental and physical health. Embracing how good you feel when you eat right and move often makes it way easier to trust the process and stick to it long term. Before you know it, you’ll see the incredible physical changes, too!

The (Many) Problems with Crash Dieting

Sometimes we can go to extremes when we’re super focused on losing weight, inches or toning up. And while crash dieting may sound like a solution in theory, realistically, it’s a terrible idea. Crash dieting can lead to a number of problems, including but not limited to:

Slower metabolism, which will not only cause you to gain weight faster later on, but it will also make it more difficult to lose weight 
Nutritional deficiencies that can lead to dry skin, hair loss, brittle nails, and more
A weakened immune system (because your body lacks the nutrition to fight off sickness)
Dehydration and heart palpitations which are caused by an imbalance of electrolytes, blood sugar, and minerals such as sodium and potassium
Loss of muscle mass because your body will need to get its survival energy SOMEWHERE if you aren’t feeding it 
Being tired, unfocused, and irritable because your body NEEDS nutrients and fuel!

Eating Right

The goal of this summer workout plan is to get you fit and healthy on the outside and the inside! The best way to do that is to provide your body with the fuel and nutrients that it needs, not deprive it. Check out these Simple Ways to Start Eating a More Balanced Diet! They can help you reach your fitness goals the right way and maintain them, long term! 

Need some help creating a meal plan? Follow along with any of these or feel free to mix and match recipes from any of them to find healthy meals that you enjoy:

4-Week Fit and Healthy Summer Workout Plan

Follow the workouts below while also sticking to your healthy eating plan. Be sure to rest on the rest days so that you’ll be refreshed and ready for the next workout! Your body needs time to recover from its efforts.

Week 1

Day 1: Cardio/HIIT

The Workout – Get Fit in 15-Minutes a Day with this Highly-Effective Workout Routine

Day 2: Upper Body

The Workout – 30-Minute Upper Body Challenge for Incredible Results

Day 3: Rest

Day 4: Cardio/HIIT

The Workout – 15-Minute Quick & Easy Cardio Workout

Day 5: Lower Body

The Workout – The Best Lower Body Exercises of All Time 

Day 6: Rest

Day 7: Cardio/HIIT

The Workout – Get Fit with the Lean Body HIIT Workout Challenge

Week 2

Day 1: Total Body

The Workout – 15-Minute Total Body Trim Down

Day 2: Rest

Day 3: Upper Body

The Workout – Tone and Tighten Your Upper Body with These 6 Moves

Day 4: Lower Body

The Workout – This Workout is the Best Way to Transform Your Lower Body

Day 5: Cardio/HIIT

The Workout – Get Fit in 15-Minutes a Day with this Highly-Effective Workout Routine

Day 6: Rest

Day 7: Total Body

The Workout – The Best Workout for Total Body Fat Loss in a Short Amount of Time

Week 3

Day 1: Cardio/HIIT

The Workout – 15-Minute Quick & Easy Cardio Workout

Day 2: Chest and Back

The Workout – Try This HIIT Your Chest Workout for Real Results and This is the Best 15-Minute Back Workout for Women

Day 3: Legs

The Workout – 30-Minute Circuit Workout for Athletic-Looking Legs

Day 4: Rest

Day 5: Shoulders and Arms

The Workout – 3-Move Shoulder Workout to get Strong, Defined Shoulders and 15-Minute Workout for Strong and Toned Arms

Day 6: Butt and Abs

The Workout – 5 Best Butt Exercises to Sculpt a Firmer Booty and The Only Workout for Abs You’ll Ever Need

Day 7: Cardio/HIIT

The Workout – Get Fit with the Lean Body HIIT Workout Challenge

Week 4

Day 1: Total Body

The Workout – Give Your Muscles a Makeover with this Easy Dumbbell Routine

Day 2: Rest

Day 3: Upper Body

The Workout – 30-Minute Upper Body Challenge for Incredible Results

Day 4: Cardio/HIIT

The Workout – 20-Minute Bodyweight Workout to Melt the Fat Away

Day 5: Lower Body

The Workout – The Best Lower Body Exercises of All Time 

Day 6: Rest

Day 7: Cardio/HIIT

The Workout – The Ultimate Fat-Blasting Cardio Workout Plan

Are you going to try our 4-Week Fit and Healthy Summer Workout Plan? If you do, be sure to let us know what you thought and how you feel in the comment section! Remember, when you pair a healthy diet that you enjoy with a sustainable exercise routine, you will be able to reach any and all of your fitness goals!

Be sure to like us on Facebook and follow us Pinterest so you never miss out on a healthy recipe, meal plan, or workout routine!

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