Workout Routines for Women’s Weight Loss

  • Home
  • /
  • Blog
  • /
  • Workout Routines for Women’s Weight Loss

Last updated on February 12, 2023

Are you hitting the gym on a regular basis in order to lose weight to hit your weight loss goal but not getting the results that you want? You are not alone.

Women all over the planet are regularly pounding away doing cardio exercises without shedding the pounds that they joined up for. In this article, we present a fat loss workout with a difference. It will take you out of the cardio room, and may take you out of your comfort zone, but it will definitely help you to achieve the fat loss that you want.

A word about nutrition – healthy eating

It doesn’t matter how effective workout plans for a woman to lose weight are if you are not following a sensible healthy meal plan. Essentially, losing weight comes down to being in a daily caloric negative state, a calorie deficit diet.

That means that at the end of the day you have used up more calories in the form of energy then you have taken in in the form of food. To achieve that you need to reduce your caloric intake. Cut back by 500 calories per day on your caloric maintenance level.

At the same time, reduce your intake of processed carbohydrates, increase lean protein content and consume more healthy fats. Make it your goal also to drink around half a gallon of water every day.

High intensity circuit training

In order to perform the most effective fat loss workout plan for women, your exercise program should be ahigh intensity circuit training. Your gym should have an area that is dedicated to this type of workout. The equipment that you will need for this workout plan is a training sled, a pair of dumbbells, a kettlebell and a step-up box.

You will be performing four exercises in a row without any rest between them. When you have completed this circuit, you will then get 60 seconds rest before doing the circuit again. You will eventually work up to doing four circuits of the workout.

The highly intensive nature of this fat loss workout plan will burn a lot more calories than if you stayed in the cardio room. It will also bring on what is known as the excess post exercise oxygen consumption effect (EPOC). This means that you will be burning more calories for at least the next 24 hours after your workout due to the excessive oxygen requirements that this type of workout demands. That means that if you have your workout in the morning, you will still be benefiting from its calorie burning effects that night when you are watching TV.

Another benefit of these type of workout routines is that they incorporate strength training with weight loss, in other words increase strength. The renegade row, sled push and the goblet squat are all very effective strength training exercises that will make you more functionally fit. In addition, this type of circuit workout plan is a great form of physical activity to benefit your cardiovascular system. That means that your heart and lungs are becoming stronger, your blood pressure is normalizing and your resting pulse heart rate is getting lower. These are all markers of peak fitness.


The Exercises

Renegade Row

For this exercise you will need a pair of relatively light dumbbells. Position yourself on the floor as if you were about to do a push-up. The differences that you will be holding the dumbbells in your hands under your body. From the top push-up position, with your body forming a straight line, row one of the dumbbells up to your rib cage. Alternate between the two sides until you have completed 10 repetitions on each side.

Training sled

The training sled is an apparatus that you are able to load with weights and push along the gym floor. Initially, we recommend that you use the sled with no added weight to get used to the movement. Position yourself in front of the sled, grabbing the handle is relatively low and keeping your body low as well. Now push the sled in front of you as you move forward as fast as you can. Go forward 10 yards and then turn the sled and put it back to the starting position.

Kettle bell goblet squat

Hold a medium weighted kettle bell with an overhand grip at chest level. Keeping your torso erect and your lower back slightly arched, initiate from the hips to descend into a full squat. Now drive through the heels to power yourself back up to the start position. Perform 20 reps in a smooth piston like manner.

Step ups

Stand in front of the step-up box with the same dumbbells in your hands that you used for the renegade row exercise. Step up onto the box with your left foot and then bring your right foot through in an exaggerated motion to lift as high as possible. Reverse this movement to return to the start position. On the next repetition lead with your right foot. Perform 20 repetitions in total on this exercise.


For the first week of this routine, perform the circuit just once. In week two, rest for exactly 60 seconds once you’ve completed the circuit and then go through it a second time. Do this for two weeks. By the end of week three, you should be ready to tackle three rounds of the circuit. Then two weeks later challenge yourself to step it up to 4 rounds of the circuit.

Rather than going beyond four rounds, you should look to increase the intensity by increasing the resistances that you are using. Start by adding weight to the sled. Begin with 10 pounds and work up from there. You can also increase the poundage on the dumbbells that you use for the renegade row and the step ups. Finally, you can try using a slightly heavier kettlebell for your goblet squats.

Try not to sacrifice your form or training cadence for increased resistance. You want to maintain a consistent pace with this workout allowing yourself minimal transition time between exercises and sticking strictly to 60 seconds between rounds.

Workout for Women Summary 

There are many weight loss workout programs, this fat loss workout plan for women is not easy. But it is productive and burns calories. By losing body fat you increase your confidence and fit in to those clothes you want to!

Stick with it for six weeks, and you will see impressive results. You will be burn fat, building lean muscle mass, and see your body composition change.

Once you’ve completed your six-week program, and you want another plan for womens weight loss check back here for more result producing womens workout plans.

If you have any injuries or health issues it be good to speak to a personal trainer who can develop a custom weight loss workout plan for you. This will most likely involve a HIIT workout / interval training using weight training and cardio workout plans that loses fat. This will ensure the workout plans for weight loss you follow get results in the fastest time.

Steve Theunissen has qualified from the International Sports Sciences Association (ISSA) and is a certified Personal Trainer and Nutritionist. He has over 30 years experience in fitness and nutrition and currently working with famous fitness professionals. He is currently living in New Zealand with is wife and daughter.

Your Signature