The Four Weeks to Fabulous Exercise Plan

By on July 1, 2011

By Alice Burron –

Are you ready to pull out the swimsuit and show off your fit and firm body? If not, follow this amazingly effective exercise plan that will help you lose weight, feel better, and look fabulous in just four weeks!

The strategy that makes this tested and proven plan work like no other is that it contains three fat attacking blows.

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• The first blow comes from the increase in calories you burn overall throughout the week.

• The second blow comes from the strength circuit training—which is high-intensity and keeps the heart rate up as you pump weight, which increases overall calorie burn, and…

• The third final blow comes from the muscle you build with the strength circuits, which revs up your metabolism throughout the day—every day.

Boost the workout benefit by following the menu plan in the Four Weeks to Fabulous book. Now, it’s time to get started!

Endurance: For endurance, you can walk briskly (so you are out of breath but can still talk) or run, use any cardio machine, or do any aerobic activity such as swimming, bicycling, or attending a fitness class. Follow the schedule below.

Strength: Be sure to warm up by first walking, then jogging in place and moving your arms overhead for at least 5 minutes.

Find your weights and then do 10-12 reps of each exercise in each circuit in the order given without resting in between exercises, and then perform the exercises in the circuit once again. Take a brief breather/water break, if needed, and then move onto the next circuit of exercises and do the same as the first circuit. You will be performing all three circuits at least two times. If you’re an over-achiever—do the circuits three times!

Note: Your muscles should be tired by the last rep. If not, increase the weight. Here’s your schedule for the next four weeks:

The Four Weeks Weekly Workout Schedule
Day 1 Endurance (20 min with 3 one-minute bursts of speed) and Strength Circuits
Day 2 Endurance (30 min fast)
Day 3 Endurance (20 min with 3 one-minute bursts of speed) and Strength Circuits
Day 4 Endurance (30 min fast)
Day 5 Endurance (20 min with 3 one-minute bursts of speed) and Strength Circuits
Day 6 Endurance (30 min fast)
Day 7 Rest

(Exercises are modified from the Four Weeks to Fabulous book by Alice Burron, available on

Alice Burron earned a master’s in physical education with an emphasis in exercise physiology from the University of Wyoming. She is an affiliate spokesperson for the American Council on Exercise (ACE) and is an ACE certified personal trainer and certified Lifestyle and Weight Management Consultant. Her first book, Four Weeks to Fabulous, is aimed at helping the busy person lose weight using sound nutrition, weight control and exercise principles that are proven successful. Visit her on her website at

About Alice Burron

Alice Burron, one of the co-authors of the “Stress As Trigger, Your Body As Target” book, is a life-long student of health and wellness. Her experience includes worksite wellness, wellness coaching, personal training, writing, speaking and community wellness initiatives. She can be contacted at [email protected] The book can be purchased at

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The Four Weeks to Fabulous Exercise Plan