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Most Challenging Program Yet? FB Fit Round 4 is Here!

4 Week Fat Loss Program for Busy People Now Available!

4 Week Fat Loss Program for Busy People Now Available!

Our Fitness Blender audience spoke, and we listened. We know you love the structure and effectiveness of our 8 Week Fat Loss Programs, but some of you have such busy lives that you were having trouble fitting 45-80 minute workout sessions into your days. With that in mind, we have built this express - but still incredibly comprehensive and effective - workout program with routines that are much shorter.

--> Buy the 4 Week Fat Loss Program Here

You can also check out our other 8 Week Fat Loss Programs here

About this Program

Fitness Blender's 4 Week Fat Loss Program for Busy People features workouts that are 30 minutes or less, combining fat blasting HIIT with metabolism boosting strength training to bring about incredible results quickly. This challenging home workout program only requires dumbbells. The detailed, day-by-day plan uses Fitness Blender's free online workout videos to challenge & change your body fast. HIIT, cardio, strength training, circuit training, supersets, plyometrics, Pilates, yoga, & kettlebell training (dumbbells are an ample substitute) come together to create the ideal workout program. Many people who complete these programs see weight loss - often 8-12 lbs in just 1 month - reduced body fat, drastic improvements in body tone, endurance, strength, & flexibility gains. Each day you get a Calorie Burn estimate & we include a brief but effective nutrition section to give you the essentials on how to properly nourish yourself during the program.

Common Questions

What equipment will I need?

The only equipment that you really need is a set of dumbbells - but you can creative if you have to in terms of adding extra resistance to a routine. We use some kettlebell training in this program but a dumbbell can easily take the place of a kettlebell. There are times when a bench, table, chair, or step may be called for; each should be easily improvised with things around the house.

How long are the workouts on average?

Most range between 25-29 minutes, with just a few of the day's plans going over half an hour by a few minutes.

What do the workouts include?

Total workout time includes warm up and cool down, plus a combination of any of the following; HIIT, bodyweight cardio, strength training, kettlebell, circuit training, Pilates, etc - not unlike our 8 week programs, it utilizes a wide range of training styles in order to bring about the best results, even with time restraints.

What fitness level is this program meant for?

Because the workouts are limited in the amount of time they can span (to work with busy schedules), the routines are pretty intense. If you're going to limit your sweat sessions to no more than 30 minutes a day, you're going to need to be willing to work hard and make them count. With that said, though this program is challenging, it will work for a wide range of fitness levels due to the easily modified exercises and the ability to change difficulty levels by selecting a weight specific to an individual's own strength needs. We always encourage you to move at whatever pace you need to to get the work done, and you can always do fewer reps, complete shorter intervals, or increase the quantity and length of your rest periods.


30 Minutes is 1/48th of your day; no more excuses.