IWB 1 Month 4 Kgs Weight Loss : Workout Plan Day 1


IWB 1 Month 4 Kgs Weight Loss :

Workout Plan Day 1


Keeping in view the resharing of our IWB 1 Month 4 Kgs Weight Loss challenge, here we present

IWB 1 Month 4 Kgs Weight Loss : Workout Plan Day 1

Here is the workout plan for the first day. Please don’t be afraid :). I have made the plan for this whole week but I want your feedback first for this workout plan as if it was too easy or too difficult or okay. Depending on that I will do any modifications for the subsequent days if required.

Before I really show you what to do, I will explain in a few lines how it will benefit you.

No need to join a gym:-

I will show you workouts that you could do at your home.

Full Body Conditioning exercises:-

I have targeted exercises that will improve your cardiovascular and muscular health along with your stamina and fat loss at the same time. We will be doing a lot of compound movements (including multiple muscles) and we will incorporate HIIT to get max results


Please let me know if you have any prior injuries (muscle, ligament, tendon, joints, etc). Since these exercises involve each and every muscle group in your body, I may need to customize the routine for some people.

IWB 1 Month 4 Kgs Weight Loss: Workout Plan Day 1

Preworkout Stretching

  1. Crossover reverse lunge: 6 reps each side
  2. Chest stretch: 15 seconds, 2 times
  3. Superman:  3 seconds, 5 times


  1. Walk on the treadmill/elliptical trainer for 10 minutes. For people at home,  do step-ups
  2. 40 jumping jacks, 10 seconds break
  3. 40 Lateral hops, 10 seconds break

Exercise routine

We are going to follow a circuit (doing a set of exercises repeatedly) of 4 rounds. Each circuit will consist of 4 exercises.


  • Jumping jack: 40 reps (don’t  do it too slowly !), 30 seconds break
  • Pushups: 8 reps, 30 seconds break

IWB 1 Month 4 Kgs Weight Loss : Workout Plan Day 1

  • Plank: hold for 30 seconds, 1 minute break

Repeat the circuit 3 more times (total 4 circuits) with 1 minute of rest in between the circuit rounds and 30 seconds of rest between the exercises. Should take close to 15 minutes.

Post-workout stretching;

Hamstring stretch: 10 reps on each side

Quad stretch: 10 seconds each side

Lower back stretch: 10 seconds, 2 times


I have made this program keeping beginner also in mind. So I have made it a bit easier. Although I hope this is enough to get all of you out of your breath 🙂

Listen to your body while doing this. It is good to push your body hard but not out of its limits. If you feel sore the next day it is normal, but if you start to feel any pain or problem while doing a particular exercise, do not continue that movement and update me about the same.

These exercises will keep your heart rate up full time. Enjoy J

One sincere piece of advice:

Girls, 4 kgs in 4 weeks is a big target and the only way to achieve is to be very strict with your diet and lifestyle, apart from working out. Many people can go to the gym for an hour and workout, but what goes into your plate for the next 23 hours, makes all the difference.

Weight loss = 30 % workout + 70 % lifestyle (diet, sleep and avoid alcohol totally)

To get results you have never got, you have to do things you have never done. stay strong and start the countdown!

 IWB Weight Loss Challenge Workout Plan Day 1

Make sure you get 8 hours of sound sleep 🙂 and don’t forget to share the feedback.


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  1. Ok people, If you face a tough time learning the exercises, I would say, skip the stretching part for now (only stretching, not the warmup), but please learn these stretching moves as soon as you can, because they play a very crucial role in injury prevention ..

  2. Rahul, Thanks is not sufficient for your efforts.

    I had a ankle ligament tear in 2007. It pains me if i am on heels for more than 2-3 hours, else it is fine.
    So even if i exercise at home, i wear shoes, compulsory. Yday workout did not strain it as i did very less.

    I was done with Preworkout Stretching.. did not want to end the day without any workout.. for remaining, i have to 1st learn and then do it.

    Will post feedback daily. 🙂

  3. Thanks for your feedback Anjalee.

    And yes, These workouts wont take more than 30 minutes, including the stretching and warm ups. So your ankle should not trouble you.

    In addition I would recommend you to buy an ankle support and silicone heel support. You can buy them for very reasonable prices.

    I myself use them while lifting heavy weights as a measure of injury prevention. Rest I will post a separate article on how to prevent injuries while working out. Stay tuned

    Stay strong !

  4. That is what they say, If you are sore today, you did something right yesterday:). This is called DOMS (delayed onset muscle soreness) and is perfectly normal. So take rest today and do the stretching exercises !

  5. I will b a push up first time and will be surprised if I even execute 3 push ups completely :p but will keep trying n increase them. I hope rest of the exercises can go well with my back problem

  6. I will b a push up first timer and will be surprised if I even execute 3 push ups completely :p but will keep trying n increase them. I hope rest of the exercises can go well with my back problem

  7. Hi Shradha
    Few tips for you
    1. Do push ups with your knees on the ground, instead of your toes. Do you get me ?
    2. Do small jumps for jumping jacks
    3. Make sure you keep your back straight while doing mountain climbers and planks.If possible ask someone to see if your back is straight while you are doing the exercise because many a times, our form is nice when we start but as we progress and fatigue, the form starts to get compromised.
    4. If you find mountain climbers too difficult, there is a variation where you get in the push up position, with your feet close, then bring one foot towards your belly (as much as possible) and back to the starting position, then the other foot and so on.
    This means you move one foot at a time instead of moving both feet simultaneously (as in conventional mountain climbers, where we move one foot forward and one foot backward, simultaneously) thus preventing that little jump that is involved. This move is not as efficient but will be easy on you back.
    Please let me know if you are not clear with the suggestions 🙂

  8. Super sorry for the late reply. Was out of town to attend 3 day conference in Delhi n lost the track of everything. 🙁
    Will begin again with the regime from scratch tomorrow.
    Well, Thank You for making it easy Rahul.. I had doubts on myself if I can do all these but now they seem quite very possible.
    As I understand:
    1. Push ups from the knee will be like.. the knee to toe portion will lie on ground?
    2. 3. n 4 – got It.

  9. Report for day 1:
    I enjoy jumping Jack. :p
    Push ups are still little tough. could only do 5. Also got confused figuring out if m doing it right.
    Did only 15 reps of mountain climbers d way suggested by you Rahul. No soreness yet and I doubt I might have any bcz of such less reps. and just 2 circuits.
    I added some 30 sit ups (15-15) n 20 (10-10) crunches to feel less guilty of not doing enough :p

  10. Shradha, see this https://www.youtube.com/watch?v=FaIpD_zfrJI. She explains very nicely how to do knee pushups.
    try completing 30 reps of mountain climbers and if you feel okay u may try doing it how it is demonstrated in the video (the unmodified form).
    try to complete 4 circuits if not too difficult.

    Keep up the good work 🙂


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