Get In Shape With This 4-week Workout Plan

Your Four-week Workout Plan

In Shape, In Time 

Fight the flab and get in shape just in time for the festive season with this four week workout plan. Each session is just 30 minutes (or lesser), so you have no excuse.


*Calendar is prepared for beginner-intermediate level. Simply increase the timeframe of each workout to challenge yourself further. 

*If you start to feel physically or emotionally tired, give yourself an additional rest day – however, ensure that you clock at least 3 to 4 sessions of workout each week for noticeable results. 

Get moving

Mr Lim Hun Teck, Chief Physiotherapist of Raffles Rehabilitation Centre, recommends exercises you can do without a gym membership.


Yoga – Known to increase upper and lower body flexibility, along with strength, balance, and weight loss.

Stretching – Simple stretches can be done anytime, anywhere. It helps improve flexibility, and, consequently, the range of motion in your joints. It may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion and enabling your muscles to work most effectively.


Swimming – An hour of active swimming can burn from 400 to 700 calories. What’s more, it’s a great full-body exercise that doesn’t strain your joints.

Running – Running burns about 600 calories per hour. It also helps build strong bones and connective tissue and gets your heart pumping at a healthy rate.

Walking – A popular form of low intensity steady state workout for those who dislike running. Walk at a steady brisk pace for 30 minutes daily and you will burn just as much calories as jogging, studies suggest.

Home – There’s a multitude of cardio exercises that you can do in the comfort of your own home. These include jumping jacks, skipping rope, burpees, mountain climbers, steps exercises, and squat jumps. 


Strength training which can include lifting weights or using your own body weight burns more calories than cardio training. To get leaner and toned, include this in your workout.