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
1.7M 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!

212 Comments
Naomi
Posted on: Tue, 04/30/2024 - 02:32

I do not have a seated cable row machine at my gym. What can I replace the exercise with?

I do have a rowing machine and dual axis row/rear delt.

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Roger
Posted on: Fri, 05/10/2024 - 21:22

That dual axis row would be the way to go in my opinion, Naomi!

Lacey
Posted on: Fri, 04/12/2024 - 07:34

I’m wondering if I should include barbell hip thrusts to target the glutes more on one of the lower body days?

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Roger
Posted on: Fri, 04/12/2024 - 08:24

Put them in on Day 5 before Leg Press, Lacey. I think that would help if glutes are a priority.

Thanks for choosing M&S!

Alysia
Posted on: Wed, 03/27/2024 - 06:46

I can only work out 5 days a week. My main goal is fat loss. What can I drop in this work out to do it 5 days or am I better trying to incorporate the weekend exercises into another days workout

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Roger
Posted on: Wed, 03/27/2024 - 20:43

Hi Alysia, thank you for reading M&S!

You can drop one of the ab and glute workouts. I think you would still be fine if you remove that so you have five days to train.

B
Posted on: Mon, 03/11/2024 - 11:39

Is it normal to see 2 quad exercises back to back? It seems redundant. Leg press and leg extensions. Would you mind please explaining the benefit of this? ty so much!

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Roger
Posted on: Tue, 03/12/2024 - 18:44

Hi B, yes, this is common among many exercises. The leg press works more than the quads alone. It also hits the glutes and hamstrings. The leg extension is a quad exercise only. Since the quads are larger than most muscle groups, it can withstand the extra volume. Hope this helps.

B
Posted on: Tue, 03/12/2024 - 18:53

Thanks so much!

Tasha King
Posted on: Fri, 03/01/2024 - 15:00

Hi! Just needed a little clarification on the weekend workout. Would I do the cardio/abs/glutes on both Saturday AND Sunday or just pick one of the days? Thank you!

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Roger
Posted on: Tue, 03/12/2024 - 18:43

Hi Tasha, I didn't write this one, but my recommendation is to do it on one weekend day so you have the other as a complete off day. Hope this helps.

Rosa Puglisi
Posted on: Fri, 02/02/2024 - 17:48

Can I do squats instead of lunges my knees won't be able to cope.

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Roger
Posted on: Sat, 02/10/2024 - 12:33

You can. No problem.

Rosa Puglisi
Posted on: Thu, 02/01/2024 - 23:05

I am looking at changing things up at the gym because I am working out 5 days a week with no real change. When you start do you do a warmup and what would this be?

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Roger
Posted on: Sat, 02/10/2024 - 12:33

Hi Rosa, you can do a warmup before if you like, and we have plenty of options for you here.

https://www.muscleandstrength.com/workouts/the-best-15-minute-warm-up

You can also do 1-2 lighter sets of each movement and stretch in between to prepare for the work sets.

Liz
Posted on: Sat, 01/20/2024 - 22:09

It took me 14 weeks to complete this program due to some unexpected periods when I could not complete a week. I modified it a bit based on ability, injury, and available equipment. I rarely did the cardio and didn't really alter my diet. Instead of skipping a workout if I couldn't go to the gym on that day, I committed to two upper and two lower workouts a week no matter what. Despite all of that, I am thrilled with the results. I have gotten stronger and my body is firmer. People have noticed the difference. Thank you!

Ivanka Kramar
Posted on: Tue, 01/09/2024 - 12:48

How would you recommend to do this workout for somebody who can’t workout every day?

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Roger
Posted on: Thu, 01/11/2024 - 09:34

What days can you work out, Ivanka? Let me know, and I will try to come up with a sample schedule for you.

Ivanka Kramar
Posted on: Tue, 01/16/2024 - 17:23

Thank you!! It is variable every week, I don’t have specific days, but I try to go 2-4 times a week.

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Roger
Posted on: Sun, 01/28/2024 - 12:06

If you can make it four, then do cardio along with the workout days and sprinkle abs/glutes in two workouts each. I think this would work for you. Keep me posted, and thank you for reading M&S!

Ari
Posted on: Sun, 01/07/2024 - 09:44

I have lower back bulge discs but I have been trying to strengthen them. I feel I have to compromise on the amount I can lift on lower body days due to that challenge.
Any alt exercises you would have me try vs some of the heavier squatting and deadlifts? I know those are ideally great compound exercises, however my back limits me right now.

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Roger
Posted on: Sun, 01/07/2024 - 20:23

Couple of questions so I can give the best answer, Ari.

First, have you talked to your doctor about your discs? Second, training in a gym or at home. If at home, what equipment do you got?

Shreya
Posted on: Sat, 01/06/2024 - 00:29

I have completed this workout.can you suggest me some new workout plan like this,

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Roger
Posted on: Sun, 01/07/2024 - 20:22

Congrats on finishing, Shreya. Here is a list of great workouts to consider for your next program.

https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...

June
Posted on: Sat, 12/02/2023 - 15:31

Also for clarification, is the 10-15 min hiit supposed to be done after both upper and lower or just lower?

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Roger
Posted on: Mon, 12/18/2023 - 18:00

Both upper and lower.

June
Posted on: Sat, 12/02/2023 - 15:22

Hi should I start using the 12 Week Women's Bikini Prep Workout Program after the deload week, or should I continue using the 10 week program till I see results?

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Roger
Posted on: Mon, 12/18/2023 - 18:00

Hi, June. I would suggest making a change if you think it will keep your progress going. However, if you really like the 10-week program, then by all means stay with it.

Either way, thanks for reading M&S!

Carami
Posted on: Mon, 11/13/2023 - 11:15

Hello, I am planning to start this workout program this week and I'm very excited! Two quick questions - are the walking lunges meant to always be without weight, and are the glute kickbacks always as shown in the video or can these be done on a glute kickback machine?

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Roger
Posted on: Mon, 11/27/2023 - 19:27

Hi, Carami. Apologies for the delay answering, but the lunges can be with or without weight, depending on your strength. The kickbacks can be done on a machine. Thanks for reading M&S!

Bahar Bozorgkhoo
Posted on: Tue, 10/24/2023 - 16:38

How to choose the Weights?
Any Min or Max?

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Roger
Posted on: Wed, 10/25/2023 - 08:35

Use a lighter weight on the first set. After that, you should feel challenged but still be able to complete all the reps without sacrificing form. Hope this helps!

Liz
Posted on: Wed, 10/04/2023 - 20:35

Walking lunges - 15 each. Each what? There isn't a side since they alternate. So is it 45 or 90 total? Thanks!

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Roger
Posted on: Wed, 10/18/2023 - 11:31

15 each leg.

Liz
Posted on: Mon, 10/02/2023 - 22:42

No cardio on upper body days? Please say this is so because I HATE cardio! LOL

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Roger
Posted on: Wed, 10/18/2023 - 11:30

You can do it if you like, but not mandatory!

Liz
Posted on: Sat, 10/21/2023 - 01:41

Thanks for answering. I am enjoying this workout.

Liz
Posted on: Mon, 10/02/2023 - 20:49

Starting this plan today. I cannot do the cable lateral raise. I am strongly everywhere but these types of exercises.I am starting with dumbbell lateral raises. Is that an acceptable substitution? Also, I'm too small for the machine curl at one branch of the gym. What can I substitute? Double sets of dumbbell curls? Thanks!

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Roger
Posted on: Wed, 10/18/2023 - 11:30

Yes to both, Liz. Cable curls could also be a good alternative.

Liz
Posted on: Sat, 10/21/2023 - 01:40

Thanks! That's what I did!

Sal
Posted on: Sat, 09/02/2023 - 02:51

I’m on my 14th week of this plan. I’ve never been a regular gym-goer- normally do cardio classes or yoga- but finding this really easy to follow. I’ve dropped two dress sizes, and lost over a stone, and my body looks totally different, especially my shoulders.
Is there a good core/abs workout I could do on day three as a substitute? It’s the one place I don’t feel I’m making a lot of progress.

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Roger
Posted on: Sun, 09/17/2023 - 09:28

Plenty of abs workouts to choose from here, Sal.

https://www.muscleandstrength.com/workouts/abs

Sakshi
Posted on: Mon, 07/31/2023 - 06:02

I m intermediate in excersize because its been 4 year i am doinh excersize . But now my wieght63kg, body fat33.4%
Is stuck last 1 year ... n i wanted to reduce body fat percentage. But no workout is effective ..
My question is about how much wieght i have to take to reduce that body fat percentage ?

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Roger
Posted on: Tue, 08/15/2023 - 09:49

What is your diet like? That is more important than the exercise program you're following.

Pam
Posted on: Mon, 07/24/2023 - 17:24

Hi I want to begin this program, it says 7 days but confusingly also 4 days per week. Is 7 days without a total rest day ok? Will doing this M-F be sufficient?

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Roger
Posted on: Mon, 07/31/2023 - 08:59

Monday through Friday will be sufficient. The four days references the days you do full weight workouts, not counting Day 3. Hope this helps!

linda
Posted on: Wed, 07/05/2023 - 01:56

I am 43 years old.I have pain in my hand and wrist, the doctor said it is "early osteoarthritis"symptom.

Are there exercises that help with hand pain? Do I need to remove any exercises in this section?

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Roger
Posted on: Mon, 07/10/2023 - 08:14

I would suggest talking to your doctor about this program and getting your info that way. You can do grip exercises like squeezing a tennis ball or stretching a small band with your fingers, but ultimately your physician needs to be the final answer to this one. I do suggest using lifting straps for the pulling exercises so you don't have to use your grip as much.

linda
Posted on: Mon, 07/10/2023 - 10:27

Thank you for your advice :)

Karen Lourdes Howes
Posted on: Sun, 04/28/2024 - 04:43

Hi I’m 48 I used to have the same problem in my hand would go like now as well. What really helped me is when I cleaned up my diet and I took my salt and sodium leveled out I’d have like 1500 mg a day of salt so I’m about to start this again because I put some weight on I lost 141 pounds kept it off for 17 years and it’s bad relationship that I made I started eating and now I’m 60 pounds overweight I’m thinking if I hands starting to hurt everything starting to hurt and swell. So I’m gonna do a clean diet wanna do this program and take the salt down best of luck to you and I’m sorry about that pain
But there is strength in the struggle. Best of luck