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How to Lose 8 Pounds of Fat In 4 Weeks – Workout Week 1

All right since we're just starting off the New Year, I thought I'd be nice and give you a 4 week in home fat loss workout program that will help you lose 8 pounds of fat in just 4 weeks.

Of course, you will have to combine this with a healthy eating plan or else all bets are off.

The video below shows you the workout for week #1.  By the way, can you believe what Jen did to me at the beginning of the video?  Sheesh!

So for this fat burning workout, you'll want to perform each exercise for 25 seconds with 35 seconds break in between exercises. Repeat for a total of 3 rounds.

And you'll want to do this 3 times per week.  Remember, you must combine this with a clean diet or you won't lose the 8 pounds of fat.

OK here are the exercises.  Watch the video below for a demonstration of each.

Stability Ball Dumbbell Chest Press

Step Jumps


Squat Thrusts (advanced add a push up)

Dumbbell Renegade Rows

Overhead One Legged Step Ups (25 seconds each leg)


Mountain Climbers

And one last thing…please Click the LIKE button and also Leave a Comment.  Let me know what you thought of the workout.




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11 Responses to “ “How to Lose 8 Pounds of Fat In 4 Weeks – Workout Week 1”

  1. Dan says:

    Awesome workout! Love the step jumps!


  2. January says:

    I've got 30 30 set up on my ipod as music with gaps every 30 seconds. Can I do this 30 30?

  3. scottcolby says:

    January – this is a 4 week progressively challenging workout program. Your work-rest will be different all 4 weeks, going from 25-35, 30-30, 35-25, and ending in week 4 with 40-20.

    Make sense?

  4. Tony says:

    Awesome workout Scott…Keep them coming

  5. Belinda Benn says:

    Awesome workout Scott!

  6. Barrie says:

    Nice clean hardworking set of exercises, will definitly get your heart pumpin and fat losing.

  7. Andreas says:

    Hey Scott,

    Thank you so much for all the great workouts. Everytime you post a new workout I am getting so exited and try it the same day. It is also a pleasure to watch Jen showing the exercises.


    Greeting from Germany


  8. celia says:

    Looks easy to do but of course, it is not easy. The interval and intensity time is just right.

  9. Dean says:

    Wow, I thought this was going to be easy but it wasn't. I'm surprised. I just did 12 weeks of P90X and a few weeks of Insanity and thought I would wiz right through Scott's workout but here I am sweating and breathing easy. Here's a tip: if you don't have someone to run the stopwatch, type Countdown Timer into Google and you will find many free on-line counters that will buzz when the 25 seconds is done. This worked nice for me. Scott, thanks for the workout.

  10. Karen Tinnes says:

    Scott…you are my hero! THank you so much for the video's. These are hard for me, but so nice to have YOU here helping me. Thanks.

  11. tinneskaren says:

    It's already March 18th and I am starting today. Better late than never, right? I am so happy you are doing this, Scott. I need all the help I can get. Thanks!

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