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

M&S Team
Written By: M&S Team
July 31st, 2018
Updated: August 15th, 2019
1M Reads
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

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.

Need help losing fat? Take our FREE 5-part email Fat Loss Course!

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

Exercise Sets Reps
1. Pull Down 3 12
2. Dumbbell Incline Bench Press 3 12
3. Cable Lateral Raise 3 15
4. Seated Cable Row 3 12
5. Dumbbell Curls 2 12
6. Tricep Overhead Extension 2 12
7. Machine Curl 2 12
8. Rope Pressdown 2 12

Day 2: Lower Body Focus

Exercise Sets Reps
1. Barbell Squat 3 12
2. Romanian Deadlift 4 10
3. Walking Lunge 3 15 Each
4. Bodyweight Curtsey Lunge 3 12 Each
5. Glute Kick Back 3 15 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:

Exercise Sets Reps
Plank 3 30 Secs
Bodyweight Glute Bridge 3 15
Ab Crunch 3 20
Glute Kick Back 3 12
Mountain Climbers 3 12 Each
Side Lying Clams 3 12 Each
Oblique Crunch 3 12 Each

Day 4: Upper Body Focused

Exercise Sets Reps
1. Dumbbell Row 4 12
2. Seated Shoulder Press 3 12
3. Cable Face Pull 3 12
4. Dumbbell Bench Press 3 12
5. Close Grip Pull Down 3 15
6. Seated Curls 3 12
7. Lying Tricep Extensions 3 12

Day 5: Lower Body Focus

Exercise Sets Reps
1. Reverse Hack Squats 3 12
2. Leg Press 3 12
3. Leg Extension 3 15
4. Leg Curls 3 15
5. Standing Calf Raises 3 25

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:

Exercise Sets Reps
Plank 3 30 Secs
Bodyweight Glute Bridge 3 15
Ab Crunch 3 20
Glute Kick Back 3 12
Mountain Climbers 3 12 Each
Side Lying Clams 3 12 Each
Oblique Crunch 3 12 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!

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

102 Comments
Alina
Posted on: Tue, 09/06/2022 - 15:51

Hi,
This exercises r for man or for women designed as I am a bit confused by the video examples in day 1 for ex? I don’t want to gain muscle I want to loose weight tone my body. I always need it a plan but here in my country PT is very expensive and I have already an athletic body.
1.pull down
2. Dumbbell Incline Bench Press
3. Cable Lateral Raise
4. Seated Cable Row
5. Dumbbell Curls
6. Tricep Overhead Extension
7. Machine Curl
8. Rope Pressdown

Regards

M&S Team Badge
Roger
Posted on: Wed, 09/07/2022 - 06:47

Anyone can do the exercises you listed, but the program on this article is designed to help women. This one would help you reach your goal. Hope this helps!

M&S Team Badge
Roger
Posted on: Sun, 09/11/2022 - 07:37

Lower the weight and train them light. None of those exercises should really affect your traps.

The abs workout on this program should help you well. You can add one more biceps and triceps exercise to focus on the arms. I prefer preacher curls and the single arm pressdown, but choose exercises based on what you have access to.

Alina
Posted on: Wed, 09/07/2022 - 17:19

Hi,
Great workout;) but the reason I ask for this particular exercises to avoid building trap muscles.my bf laughs that my legs are bigger than his:))
what should I do ,lower the weights or what alternative exercises u suggest?I used to swim a lot and doing classes. The areas I want to focus are arms and belly.

Thanks

Tara
Posted on: Sun, 08/21/2022 - 23:43

Hi there

Thank you so much for this work-out. I've stuck to it for nine weeks now and am losing weight - loving it!! However, I can't seem to lose any of my belly. No matter what I do (I even do 30 leg raises after my workout every day) I can't seem to lose my belly.

Do you have any suggestions for me?

Thank you again for sharing this great workout ;)

T

M&S Team Badge
Roger
Posted on: Mon, 08/22/2022 - 07:15

Hi, T! Thank you for reading M&S, and congrats on your progress!

The bad news is that the belly fat is the last to go, and it's going to take time before you see substantial results. As long as you stay consistent and patient, it will eventually go away. You can do subtle things like add five minutes of cardio, subtract a few calories from later meals in the day, and it can help.

Tara
Posted on: Mon, 08/22/2022 - 07:34

Thank you for the reply and the tips. I'll add five minutes of star jumps. Here's hoping. Thanks again for all that you do.

Makel
Posted on: Thu, 08/18/2022 - 14:11

Hey guys!! Can someone please explain to me this? Perform 10-15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec: 10 Sec work to rest ratio.
So if I'm on the stair climber machine do I change level every 20 and 10 secs for a period of 10-15 mins?

M&S Team Badge
Roger
Posted on: Fri, 08/19/2022 - 08:10

Yes, that is correct. You can stop completely for 10 seconds and resume for 20.

Melissa
Posted on: Fri, 08/05/2022 - 00:07

Hi. I’m on a fitness journey and am looking to do either the 10 or 12 week program. I swim a mile 3x a week currently (Tues/weds/Thurs) and am looking for the next phase which is weight lifting for fat loss. I am going to be Meal prepping, already looked up and calculated macros, bmr, calorie deficit, etc. I cannot do a thing (other than watch my diet) on weekends bc I work 8am to 1am. All gym/cardio will be M-F.

Any advice? Suggestions as to which program may work better? My plan is to continue the swimming for my cardio and use the weight training portion of the workouts. I have about 40-50lbs to lose to get to my goal.

Thank you so much!!!

M&S Team Badge
Roger
Posted on: Sat, 08/13/2022 - 08:07

Hello, Melissa. Props for setting a big goal, and finding ways to make it happen! You'd be surprised how many would rationalize that it couldn't be done, so kudos!

Do your cardio after your weight training on those five days. The swimming can be the cardio on T,W,Th. or do it first thing in the AM, and train later in the day. Outside of those adjustments, this is the program for you. Let us know how it goes!

Jenna
Posted on: Wed, 08/03/2022 - 16:00

Hey!

I love this workout but hate to constantly keep going back and forth in my safari. Do you guys have an app to help navigate?

M&S Team Badge
Roger
Posted on: Fri, 08/12/2022 - 09:09

Afraid not, Jenna. That may change in the future, but M&S has no app at this time.

Jess
Posted on: Sat, 07/09/2022 - 08:38

I am a trap queen. How do I avoid building my traps even more?! What exercises should I avoid or do less of?

M&S Team Badge
Roger
Posted on: Mon, 07/18/2022 - 08:24

Hi, Jess. No direct trap work obviously. So, shrugs, upright rows, etc. are out. Stay away from T-Bar work too. Go light with the weight you're using on shoulder movements such as lateral raises, and focus on keeping the shoulder down when you start the movements. If you need to, lie on an incline bench chest down and let your arms hang. This could also help.

Zoya
Posted on: Mon, 06/06/2022 - 07:24

Hi Dear
I'm starting with this program but I don't want to make muscle like boys :) I'm trying only to lose 5 kg .. Is this workout ok for me?
(160 CM , 60 KG)

M&S Team Badge
Roger
Posted on: Thu, 06/09/2022 - 08:06

Hi, Zoya. This would be a great choice for you.

Fran
Posted on: Tue, 05/17/2022 - 08:42

This may be a silly question but is the HIIT workout done before or after the weight lifting? Thank you.

M&S Team Badge
Roger
Posted on: Wed, 05/25/2022 - 19:10

Actually, great question, Fran. HIIT comes after weights. You'll burn more calories that way because your glycogen storage will be used thanks to the weights.

lan
Posted on: Sun, 04/03/2022 - 04:15

Is it okay if I drink a protein shakes before or after the workout?

M&S Team Badge
Roger
Posted on: Mon, 04/18/2022 - 19:54

That is actually a great idea, Ian. Either before or after works.

Lauren
Posted on: Mon, 03/28/2022 - 00:28

Started this today, very excited. Through all the junk food out of my cupboards and fridge and loaded up on high protein, low-calorie foods & the recommended supplements. Just handed in my masters dissertation, and looking forward to a fitness reset.

def
Posted on: Sun, 03/27/2022 - 01:20

Would this bulk up women in certain ways? And also how long should we expect noticeable weight loss?

M&S Team Badge
Roger
Posted on: Wed, 03/30/2022 - 20:56

As long as you're not eating excessively, then you shouldn't notice any bulking. The time it takes to notice results is up to the individual. Some people notice after two weeks, others may find it takes four or five.

Aubrey
Posted on: Tue, 02/08/2022 - 19:26

What would be the main difference in results between this, and the 12 Week Women's Bikini Prep Workout Program? Is this more of a fat loss program, and the other a muscle building program?

M&S Team Badge
Roger
Posted on: Wed, 02/09/2022 - 19:58

You pretty much nailed it, Aubrey. This one is primarily for weight loss, while the Bikini Prep program is for sculpting and possibly adding muscle. Which one you gonna do?

M&S Team Badge
Roger
Posted on: Wed, 02/09/2022 - 19:58

You pretty much nailed it, Aubrey. This one is primarily for weight loss, while the Bikini Prep program is for sculpting and possibly adding muscle. Which one you gonna do?

Mei
Posted on: Tue, 02/08/2022 - 17:31

How important is it to have the supplements while doing this program? Also, how much fat loss can one expect to see?

M&S Team Badge
Roger
Posted on: Wed, 02/09/2022 - 19:57

Hi, Mei. Supplements are not necessary, but they can be very beneficial. As for results, that is very individual based. Hard to give a solid answer on that one because of factors such as age, experience, activity level, etc. The best thing I could tell you is to run with it and see how far you can go with it. You should start seeing results within a couple of weeks if you go all in.

Kate
Posted on: Tue, 02/08/2022 - 17:20

I am going to do this program. However, I have a question about the BMR calculator: should I use my current activity level, or the activity level that I'll have when I start the program. Would that be the moderately active option?

M&S Team Badge
Roger
Posted on: Wed, 02/09/2022 - 19:55

Hi, Kate. This is an excellent question. So, hopefully people can see this answer and apply it.

Start with your current activity level. After four to six weeks, come back and use the calculator again with your adjusted activity level.

Kate
Posted on: Wed, 02/09/2022 - 20:17

Thanks for the quick reply!

MTM
Posted on: Mon, 02/07/2022 - 20:30

I would love to do this program but many of the exercises are machine dependant. I do not have access to a gym. Is there a place that lists dumbell substitutes for the machine exercises?

M&S Team Badge
Roger
Posted on: Wed, 02/09/2022 - 19:54

Hello, MTM! If you click the Exercises tab at the top, and click on the muscle group for that workout, there are plenty of substitutes for you to choose from. Take your pick of which exercises you feel you can execute with the equipment you have.

Bleasin Roberts
Posted on: Sun, 01/30/2022 - 14:57

Should I complete the entire set for each exercise or should I go from machine to machine for each set?

M&S Team Badge
Roger
Posted on: Sun, 01/30/2022 - 16:23

All sets for each exercise, Bleasin.

Tori Villarreal
Posted on: Mon, 12/13/2021 - 10:14

If I feel that it is too easy can I up the reps?

M&S Team Badge
Roger
Posted on: Thu, 12/16/2021 - 15:25

Hello, Tori! You can up the reps by three to five, cut your rest time to push yourself, or you can add weight and work to achieve the same number of reps. Try them all and see which way challenges you the most.

Jess
Posted on: Wed, 12/01/2021 - 11:51

Can you switch out when you do HIIT and steady cardio and still get the same results? For instance, I'd like to do HIIT on days that are for glutes & abs and do steady cardio on lower body day.

M&S Team Badge
Roger
Posted on: Wed, 12/01/2021 - 21:30

That is a good idea, Jess. If you implement this, let us know how it works for you.

dawn
Posted on: Fri, 09/03/2021 - 03:50

thanks for this program. Using it, I have lost 8kgs and at 47 years old, I honestly did not think it was possible. I am also alot stronger and my back is straighter. I am really excited to start the 12 week program next. :-)

M&S Team Badge
Roger
Posted on: Thu, 09/09/2021 - 19:44

Hi, Dawn! That is fantastic! Thank you for sharing your progress and for supporting M&S.

Erica DeLuna
Posted on: Tue, 08/24/2021 - 23:55

Hello, do I keep repeating the same exercises over the course of 10 weeks or where would I access the remaining workouts

M&S Team Badge
Roger
Posted on: Thu, 09/09/2021 - 19:43

Hi, Erica. Follow the same workout for all ten weeks. Let us know how it works for you.

Sunshine
Posted on: Sun, 04/11/2021 - 22:13

Hi I noticed on day 3/cardia and core day there side laying crunches and also oblique crunches. Is it supposed to be like that?

M&S Team Badge
Abigail
Posted on: Mon, 04/12/2021 - 10:21

Hey Sunshine - those exercises are correct.

Tishya Kurmi
Posted on: Wed, 03/31/2021 - 18:10

Hey, thank you for this workout.
I have started the workout however the side laying clam and oblique crunch are very difficult for me. I dont know maybe i am not able to do it properly. Is there any alternative workout to these?
Your help is highly appreciated. Thank you again

M&S Team Badge
Roger
Posted on: Thu, 09/23/2021 - 13:47

Hi, Tishya. Have you considered doing side bends? You can find it or other movements in the Abs section of the Exercise section here at M&S. There will surely be exercises you can use in place of those you can't do.

Vanessa
Posted on: Sat, 03/13/2021 - 22:07

Hi, Day 2 & 5 have preferred HIIT cardio - can you please provide a example of what type of hiit cardio to do.
Day 3 & Weekends has low intensity steady cardio - can you please provide example of what to do for this as well.
Thank you

M&S Team Badge
Abigail
Posted on: Tue, 03/16/2021 - 11:18

Hey Vanessa - steady-state cardio can be running, the stair climber, a brisk walk, or any activity that keeps your heart steadily rate elevated. For a HIIT workout, check out this workout: https://www.muscleandstrength.com/workouts/best-hiit-workouts