Workout Summary
- Main GoalLose Fat
- Workout TypeFull Body
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBodyweight, Dumbbells, Exercise Ball
- Target Gender Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Fat loss is a tricky thing.
You want to train and keep your strength levels and eat a good satiating diet, but you also want to strip away unwanted fat.
Many will participate in exclusive programs that are either all one way or another. For example, many will perform cardio only and neglect any type of resistance training.
The trick is to keep the muscle you have (since muscle helps burn calories) and to gradually burn fat by combining cardiovascular and resistance training to get a synergistic effect. This will also enable you to avoid long stints of starving yourself and to keep the muscle you have.
Below is a six week workout routine designed to shed fat and either keep or build a little muscle along the way.
Of course it goes without saying that your diet has to be on point in order to burn even more fat. No tricks, just hard work, consistency and the right mindset.
The 6 Week Women's Fat Loss Workout Plan
The following plan is to be performed twice per week and as a circuit. At the end you’ll have a choice of low intensity steady state cardio or high intensity interval cardio. Do each workout twice per week with at least one day of rest after two consecutive days.
Perform the following as a circuit with 3 to 5 rounds and 10 to 15 reps each. Rest 2 to 4 minutes after each completed round. Afterward, you’ll do a session of cardio to round out your fat-burning workout.
Women’s Fat Loss Workout 1
| Exercise | Sets | Reps |
|---|---|---|
| Incline Dumbbell Bench Press | 3-5 | 10-15 |
| Dumbbell Jump Squat | - | 10-15 |
| Renegade Row | - | 10-15 |
| Dumbbell Lateral Lunge | - | 10-15 |
| Dumbbell Squat to Press | - | 10-15 |
| Dumbbell Upright Row | - | 10-15 |
| Dumbbell Curl | - | 10-15 |
| Exercise Ball Crunch | - | 10-15 |
| Plank | - | 10-15 |
Interval cardio (mode of your choice): 2 minutes of warmup, alternate 1 minute of intense interval with 1 minute of low intensity active rest), end with 2 minutes of cool down. Perform a total of 8 to 10 intervals.
Women’s Fat Loss Workout 2
| Exercise | Sets | Reps |
|---|---|---|
| Plyometric Push Up | 3-5 | 10-15 |
| Box Jump | - | 10-15 |
| Inverted Row | - | 10-15 |
| Dumbbell Reverse Lunge | - | 10-15 |
| Dumbbell Overhead Tricep Extension | - | 10-15 |
| Goblet Squat | - | 10-15 |
| Ab Crunch | - | 10-15 |
| Lying Leg Lift | - | 10-15 |
Steady state cardio of your choice: 20 minutes
17 Comments
How many calories do you think is burned for a 135 lbs women 5'3 for day 1 and day 2?
There is no accurate way to predict that. Your effort, metabolism, and calories you've already had all play a factor into that. The best way to determine this would be to use a calorie counter for yourself.
Cardio aftet Workout ir before?
Hey Santhosh - cardio should be done after your workout.
Are we supposed to do these the same all 6 weeks? I thought we were supposed to vary it up? Or is that vary it up after 6 weeks? I’ve been doing a different workout every day and getting stronger and more muscular but not lean so I just wanted to make sure I’m not missing something. Thanks
Hey Jen - an example week would look like this:
Mon - Workout 1
Tues - Workout 2
Wed - REST
Thurs - Workout 1
Fri - Workout 2
Sat - REST
Sun - REST
You'll repeat this split for 6 weeks.
Hi can you do workouts as not a circut like do each one 3-5 times then move on? And still see process? With a busy gym might be easier for me.
Thanks :)
Hello,
Thank you for this program, I have to say it is really hard to find something that works on the internet and I have my hopes that this will be working for me.
I have some questions though:
1. First one is just to confirm that the whole workout plan is designed to be performed 4 times per week, meaning that for example you do - Monday -> Workout 1, Wednesday -> Workout 2, Friday -> Workout 1, Sunday -> Workout 2?
2. What weights would you recommend?
3. Circuit means that you do all exercises in the same order from beginning until the end, and then you repeat up to 5 times? I see this question was answered but not exactly clear for me.
Thanks in advance!
Starting this today and I am wondering how heavy I should go? TIA!
When it says to do.."Interval cardio (mode of your choice): 2 minutes of warmup, alternate 1 minute of intense interval with 1 minute of low intensity active rest), end with 2 minutes of cool down. Perform a total of 8 to 10 intervals.".. Can you give me an example of what this would be. Are talking like a jog for 1 min then run for 1 min. or like jumping jacks, burpees etc. for 1 min and then walk for one min?
Thanks!
There are 9 exercises I have to complete one each 3-5 reps or one by one and again next round please ?
Hey,
I decided to try out this workout program, I believe it can be very effective for fat loss. The day 1 workout feels very intensive. While doing the rounds I saw that the heart rate was quite high, like performing cardio.
I had to take short breaks between exercises, otherwise it would be hard to keep the breathing pace.
Is that how it is supposed to be?
Hi Mayya,
Yep, that is to be expected with circuit workouts. They are a form of weighted cardio designed to get your heart rate up.
Be sure to monitor. If you need to rest, rest.
If I'm doing this workout to lose a little bit of fat but mostly tone up, how many calories per day would you recommend?
Hi Marty,
I recommend everyone these 3 resources:
Start Here: https://www.muscleandstrength.com/tools/bmr-calculator
Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
This may be silly, but is a circuit where I would do each exercise in the order listed with little to no rest period between each exercise, and once through the entire list is one circuit? So basically I’d go trough the entire list as a start to finish 3-5 times, instead of doing all reps of each exercise and moving to the next? I’m prob over complicating it. Thank you!
Hi Amber,
Yes, that is spot on.