A common belief is that females lose weight much slower than men.
But what if we tell you, it’s not just a misconception, but a harsh reality?
According to UPMC Healthbeat, women have a lower metabolic rate than men, which stores leftover calories in fat. Besides, other things in a woman’s body, such as hormones and enzymes, make weight loss a challenging part.
However, with a proper diet and exercise, women can also significantly lose weight and maintain it throughout their lives.
In this article, we’ll share an effective female weight loss workout plan for beginners that helps you lose weight while preventing burnout and boredom.
Stay with us!
Why is Cardio Training Important for Weight Loss?
Cardiovascular activity is an awesome exercise for weight loss because it gets your heart rate up and targets your large muscles, such as your torso and legs. Some of the best effective cardio exercises are running, swimming, biking, dancing, hiking, and anything that races your heart.
And the reason cardio is important for weight loss is that it allows your body to use calories for extra energy. The more you move, the more calories you burn.
Therefore, professional trainers recommend doing cardio exercises as the absolute best fat-burning workouts for women combined with a balanced, nutritious diet.
Regular cardio is effective for better endurance and allows you to exercise for longer periods, burning more calories than you consume.
If you’re more persistent about losing weight, you can also try high-intensity interval training (HIIT) due to the afterburn effect. That simply means your body burns calories at an elevated rate even after you stop exercising. Pretty fascinating, right?
So, if you’re trying to lose weight and looking for an amazing beginner gym workout plan for weight loss , don’t forget cardio exercises and burn more calories while creating a calorie deficit!
Why is Strength Training Important for Weight Loss?
If you simply want to lose weight, cardio would suffice. However, if you want to lose and change your body composition, cardio with strength training is a game changer.
Strength training builds your muscle mass, which in turn burns more calories, boosting your body’s metabolism. Also, it allows you to sculpt a proper physique as you build muscle.
The thing with strength training is it doesn’t change your numbers on the scale easily, but you’ll feel visible differences in your body composition. That’s because strength training helps you lose fat and replace the fat with lean muscle.
Strength training is not just a workout plan for women to lose weight, but it improves your bone density, boosts your mood, and increases your strength.
Weekly Schedule Overview
To lose weight and build muscles, we’ve curated a complete weekly schedule suitable for a female gym workout plan for weight loss beginners.
Feel free to switch the days or repeat exercises as per your needs and preferences.
- Monday: Full-Body Strength Training
- Tuesday: Cardio and Core
- Wednesday: Rest or Active Recovery
- Thursday: Upper Body Strength Training
- Friday: Cardio and Lower Body
- Saturday: Full-Body Strength Training
- Sunday: Rest or Active Recovery
Detailed 8-Week Beginner Fat Loss Workout Plan for Women
Looking to start your weight loss journey, but to no avail?
Effective fat-burning workouts for women should combine cardio and strength training to burn calories, build muscle, and sculpt a toned physique you’ve been wanting.
That’s because cardio gets your heart rate substantially up for calorie burn and strength training promotes muscle building that keeps you burning while sleeping even.
Therefore, if you want to lose weight, this 8-week beginner-friendly weight loss gym routine for females is a wonderful start that incorporates cardio and strength training at its best.
Please note: Even though the exercises mentioned in this 8-week plan are beginner-friendly, it’s still recommended to take a health assessment and consult your dietitian before starting the workout, especially if you have certain health conditions.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1-2 | Full-Body Strength Training: – Squats (3×12) – Push-ups (3×10) – Bent-over rows (3×12) – Lunges (3×10 each leg) – Plank (3×20 sec) | Cardio and Core: – Cardio (20-30 min) – Crunches (3×15) – Russian twists (3×20) – Leg raises (3×15) – Plank (3×20 sec) | Rest or Active Recovery: – Light walking – Gentle Yoga – Stretching | Cardio and Core: – Cardio (20-30 min) – Crunches (3×15) – Russian twists (3×20) – Leg raises (3×15) – Plank (3×20 sec) | Full-Body Strength Training: – Squats (3×12) – Push-ups (3×10) – Bent-over rows (3×12) – Lunges (3×10 each leg) – Plank (3×20 sec) | Full-Body Strength Training: – Squats (3×12) – Push-ups (3×10) – Bent-over rows (3×12) – Lunges (3×10 each leg) – Plank (3×20 sec) | Rest or Active Recovery: – Light walking – Gentle Yoga – Stretching |
| 3-4 | Full-Body Strength Training: – Squats (3-4 x 12-15) – Push-ups (3-4 x 12) – Bent-over rows (3-4 x 12-15) – Lunges (3-4 x 12 each leg) – Plank (3-4 x 30 sec) | Cardio and Core: – Cardio (30-35 min) – Crunches (3-4 x 20) – Russian twists (3-4×25) – Leg raises (3-4 x 20) – Plank (3-4 x 30 sec) | Rest or Active Recovery: – Light walking – Gentle Yoga – Stretching | Cardio and Core: – Cardio (30-35 min) – Crunches (3-4 x 20) – Russian twists (3-4×25) – Leg raises (3-4 x 20) – Plank (3-4 x 30 sec) | Full-Body Strength Training: – Squats (3-4 x 12-15) – Push-ups (3-4 x 12) – Bent-over rows (3-4 x 12-15) – Lunges (3-4 x 12 each leg) – Plank (3-4 x 30 sec) | Full-Body Strength Training: – Squats (3-4 x 12-15) – Push-ups (3-4 x 12) – Bent-over rows (3-4 x 12-15) – Lunges (3-4 x 12 each leg) – Plank (3-4 x 30 sec) | Rest or Active Recovery: – Light walking – Gentle Yoga – Stretching |
| 5-6 | Full-Body Strength Training: – Squats (4×15) – Push-ups (4×12-15) – Bent-over rows (4×15) – Lunges (4×12 each leg) – Plank (4×30 sec) | Cardio and Core: – Cardio (35-40 min) – Crunches (4×20) – Russian twists (4×25) – Leg raises (4×20) – Plank (4×30 sec) | Rest or Active Recovery: – Light walking – Gentle Yoga – Stretching | Cardio and Core: – Cardio (35-40 min) – Crunches (4×20) – Russian twists (4×25) – Leg raises (4×20) – Plank (4×30 sec) | Full-Body Strength Training: – Squats (4×15) – Push-ups (4×12-15) – Bent-over rows (4×15) – Lunges (4×12 each leg) – Plank (4×30 sec) | Full-Body Strength Training: – Squats (4×15) – Push-ups (4×12-15) – Bent-over rows (4×15) – Lunges (4×12 each leg) – Plank (4×30 sec) | Rest or Active Recovery: – Light walking – Gentle Yoga – Stretching |
| 7-8 | Full-Body Strength Training: – Squats with weights (4×15) – Push-ups (4×15) – Bent-over rows with heavier weights (4×15) – Weighted lunges (4×12 each leg) – Plank with arm lifts (4×30 sec) | Cardio and Core: – Interval training (30-40 min) – Bicycle crunches (4×20) – Russian twists with weights (4×25) – Leg raises (4×20) – Plank with leg lifts (4×30 sec) | Rest or Active Recovery: – Light walking – Gentle Yoga – Stretching | Cardio and Core: – Interval training (30-40 min) – Bicycle crunches (4×20) – Russian twists with weights (4×25) – Leg raises (4×20) – Plank with leg lifts (4×30 sec) | Full-Body Strength Training: – Squats with weights (4×15) – Push-ups (4×15) – Bent-over rows with heavier weights (4×15) – Weighted lunges (4×12 each leg) – Plank with arm lifts (4×30 sec) | Full-Body Strength Training: – Squats with weights (4×15) – Push-ups (4×15) – Bent-over rows with heavier weights (4×15) – Weighted lunges (4×12 each leg) – Plank with arm lifts (4×30 sec) | Rest or Active Recovery: – Light walking – Gentle Yoga – Stretching |
3 Worst Cardio Mistakes to Avoid
Trying to lose weight through diet and cardio, here are some of the worst cardio mistakes to avoid for weight loss.
Not Eating Before Cardio
Many individuals believe hitting the gym on an empty stomach is the best weight-loss strategy. If you’re one of them, STOP!
Professional trainers and fitness experts suggest eating a small snack before cardio provides an energy boost while feeling lighter. Take a protein bar, a banana, or a boiled potato that is light and easy to digest.
Choosing the Wrong Type of Cardio
A fun fact about cardio is, that it isn’t created equal.
For example, if you want stronger glutes and legs while slimming down a bit, spinning is not the right choice for your fitness goals. Instead, go for bodyweight exercises that do not target your legs as much.
Therefore, as a beginner, it is crucial to choose the right type of cardio suitable for your fitness goals, body needs, and preferences.
Sticking to Treadmill Only
We get that the treadmill is easy and convenient, but it’s recommended to mix things up and bring some variety to your cardio workouts.
Going for a walk or choosing to swim, bike, dance, and perform HIIT workouts are excellent to let your body taste different workout routines while garnering the same results.
Now You Know Female Weight Loss Workout Plan For Beginners
The female body, as complex as it is, requires dedication, consistency, and devotion to lose weight. While trying to lose weight, keep in mind that 80% of weight loss happens in the kitchen. Therefore, incorporating a balanced diet rich in protein, carbs, and minerals is essential for losing weight.
More importantly, you should always keep moving. Whether in the kitchen, cooking your favourite meals, or in the laundry, an active lifestyle keeps you young and fit.
Additionally, one of the best workouts for fat-loss females is cardio combined with strength training. Cardio helps to increase your heart rate and strength training keeps your body toned and sculpted.
If you’re unsure of how to start cardio with strength training, our 4-week workout plan for women to lose weight is a beginner-friendly approach to lose weight effectively.
However, like other workout routines, it’s important to consult your dietician and take health assessments before starting this 4-week workout plan for women to lose weight.
FAQs
What Is The Most Effective Workout For Weight Loss For Females?
One of the most effective fat-burning workouts for women is cardio combined with strength training. You should aim for 150 minutes a week of vigorous activity to lose weight.
What Exercise Burns The Most Belly Fat For Females?
Spot reduction in weight loss is a myth because you cannot control where your body loses fat. However, some of the best exercises for females are cardio and spot training. Therefore, running, swimming, cycling, running on the treadmill, etc are the most fat-burning exercises for women.
How Can A Lazy Girl Lose Weight Fast?
There’s no easy way to lose weight. Therefore, if you want to see fruitful results, doing regular exercises with a balanced diet is essential.
However, if you’re new to workout, it’s recommended to start 30 minutes of brisk walking at least once a day and increase the intensity and frequency slowly.
How Much Exercise Should A Woman Do A Day To Lose Weight?
You should aim for at least 30 to 45 minutes of exercise a day to lose weight.
What Burns The Most Belly Fat?
Aerobic exercises or cardio workouts burn the most belly fat and liver fat.
Can I Lose Weight By Running 30 Minutes A Day?
Running for 30 minutes can burn up to 671 calories if the right conditions are met. Research suggests that three hours of cardio a week is excellent for maintaining weight.
