The first thing that you need to do is figure out what kind of workout routine you would like to follow. There are many different types of workouts that can help you achieve weight loss, including:

Cardio – Cardio is any exercise that raises your heart rate and keeps it elevated for a period of time. This includes running, biking, swimming and other aerobic activities. If you’re new to exercising and want an easy way to start burning calories, this is probably the best place for you to start.

Strength Training – Strength training involves building muscle by lifting weights or doing body weight exercises such as push-ups or squats. It’s important not only because it helps you build muscle tissue (which burns more calories at rest than fat does), but also because it increases your metabolism which means your body will burn more calories during the day even when you’re not working out.

Flexibility Training – Flexibility training focuses on stretching muscles so they can move through their full range of motion without resistance or pain. This type of exercise helps prevent injury while improving circulation throughout the body which can help with weight loss by improving blood flow to key organs such as the heart and brain while increasing blood flow through

Workout For Weight Loss For Female

Muscle & Strength’s 10 Week Women’s Fat Loss Workout

Muscle & Strength’s 10 Week Women’s Fat Loss Workout

This 10 week women’s fat loss training program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.

WORKOUT SUMMARY
  • Main GoalLose Fat
  • Workout TypeSplit
  • Training LevelIntermediate
  • Program Duration10 weeks
  • Days Per Week7
  • Time Per Workout60-75 minutes
  • Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
  • Target GenderFemale
  • Recommended SuppsWhey Protein Isolate
    Women’s Multi
    Fish Oil
    Fat Burner (optional)

Workout Description

Fat loss is a common goal for a lot of women.

However, there’s a lot of misinformation out there on how women should diet and work out to achieve this goal.

Most women’s magazines will tell you that some fad diet, some basic ab & glute workout circuit, or even tons of cardio is the solution.

The truth is, these things can work (when part of a larger, complete plan) – but there’s nothing special about them and they can make your fat loss journey a lot more difficult than it has to be.

In reality, hard work with some resistance training balanced with some additional cardio to ramp up your daily calorie expenditure is the best approach.

And when paired with a diet that puts you in a slight calorie deficit, will help you shed any unwanted body fat you may have.

Editor’s Note: Make sure you’re doing all the right things you need to be doing to lose body fat. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course.

The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

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Muscle & Strength’s Women’s Fat Loss Program

This 10 week workout program is perfect for any healthy woman who is looking to lose unwanted body fat through a good weight lifting and cardio program.

The goal is to increase the amount of calories you burn by performing exercises that require multiple muscle groups to help complete the exercise. These are known as compound lifts and will help you burn way more calories than isolation exercises will in the long run.

By the end of the 10 weeks you should notice tighter, slimmer, and stronger muscles and a better body composition than when you began.

The workout itself will focus predominately on building the muscles of the legs and glutes. There will also be upper body workouts that will focus on sculpting the muscles of the arms, back, and shoulders.

Lastly, we’ve included cardio and core training to help you burn additional calories during the day and to tighten up your midsection for a more slender figure.

Rest periods for these workout programs should be kept to 30-90 seconds in between sets and exercises. On days you perform a circuit, no rest should be taken until after the circuit is complete.

Day 1: Upper Body Focus

ExerciseSetsReps
1. Pull Down312
2. Dumbbell Incline Bench Press312
3. Cable Lateral Raise315
4. Seated Cable Row312
5. Dumbbell Curls212
6. Tricep Overhead Extension212
7. Machine Curl212
8. Rope Pressdown212

Day 2: Lower Body Focus

ExerciseSetsReps
1. Barbell Squat312
2. Romanian Deadlift410
3. Walking Lunge315 Each
4. Bodyweight Curtsey Lunge312 Each
5. Glute Kick Back315 Each

Perform 10-15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec: 10 Sec work to rest ratio.

Day 3: Cardio, Abs, & Glutes

Perform 20-30 mins of low intensity steady state cardio. After cardio, perform the following abs and glute circuit:

ExerciseSetsReps
Plank330 Secs
Bodyweight Glute Bridge315
Ab Crunch320
Glute Kick Back312
Mountain Climbers312 Each
Side Lying Clams312 Each
Oblique Crunch312 Each

Day 4: Upper Body Focused

ExerciseSetsReps
1. Dumbbell Row412
2. Seated Shoulder Press312
3. Cable Face Pull312
4. Dumbbell Bench Press312
5. Close Grip Pull Down315
6. Seated Curls312
7. Lying Tricep Extensions312

Day 5: Lower Body Focus

ExerciseSetsReps
1. Reverse Hack Squats312
2. Leg Press312
3. Leg Extension315
4. Leg Curls315
5. Standing Calf Raises325

Perform 10-15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec: 10 Sec work to rest ratio.

Weekends: Cardio, Abs, & Glutes

Perform 20-30 mins of low intensity steady state cardio. After cardio, perform the following abs and glute circuit:

ExerciseSetsReps
Plank330 Secs
Bodyweight Glute Bridge315
Ab Crunch320
Glute Kick Back312
Mountain Climbers312 Each
Side Lying Clams312 Each
Oblique Crunch312 Each

10 Week Women’s Fat Loss Workout Notes

The workout listed above is set up so you only have to dedicate 4 days to making it to the gym. Ideally, you’d have some form of physical activity as part of your healthy lifestyle every day. That is why some low intensity cardio is recommended, along with glute and core work, on rest days.

Most intermediate-advanced women trainees should have no problem recovering from the structure of this workout. The layout is structured in such a way to maximize the amount of work that can be done each week while allowing full recovery for women.

If you need to miss a training day during the program (which will happen), try to make sure it’s a cardio, glute, and core day. The key to being successful with this program is ensuring you hit the majority of the weight training sessions during the week.

The main form of progression for this workout should be increasing the weight used when able to do so. That is why your training days will be the same during the entire duration of the program.

Track your workouts, the weight used, and how you feel after each session. This will allow you to better gauge when it’s an appropriate time to increase the weight on a given exercise the following session.

Editor’s Note: Be sure to share your progress with us! We’d love to help out, keep you motivated, and even feature your success. Tag us in your transformation posts on social media!

Women’s Fat Loss Nutrition Overview

The specific diet you use when performing this program will not affect your eventual results too much – so long as you’re in a calorie deficit.

To achieve a calorie deficit, you must burn more calories than you are consuming.

To figure out how many calories you should normally consume, use this bmr calculator.

Once you have your calorie maintenance needs, subtract 100-250 calories from this number. This is a good starting point for a deficit, as you don’t want to drop your calorie intake too drastically.

Measure your progress while you are performing the program and reassess your calorie intake as needed.

As mentioned, the specific type of diet you eat doesn’t matter too much. Although, to get adequate nutrients, you’ll want the majority of your calories to come from whole food sources such as lean meats, whole grains and oats, fruits and veggies, low fat dairy, nuts and seeds, and other healthful food options.

Once You’ve Finished…

Congratulations! You’ve finished the 10 week fat loss specific workout and accomplished a ton of goals along the way! What’s next?

Our first recommendation would be to take a week to deload and relax from the stress caused by weight training and a calorie deficit.

Then, it’s time to continue on with your fitness goals. If you liked this program and still have more weight loss goals, you can continue performing this workout.

Or, you might enjoy our main women’s workout program here.

Whatever you decide, stay motivated and keep achieving your goals!

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