The Ultimate Weight Loss Workout Plan for Women

If you are like most women, you want a lean but not too skinny type of body. Unlike men, women have different goals when it comes to fitness. Women don't wanna look bulky, they just want to shed some extra pounds and fit in their favourite dress. However, there is a lot of misinformation out there on how women should diet and workout. In India, I see most of the women just hop on the treadmill, run for hours or follow crazy diets like detox diets or eat very fewer calories. While some find short-term success with these diets and exercise fads, it is not feasible to sustain in the long run.

The most common approach that women follow for losing weight is to starve, eating little food especially avoiding bread and rice, too much cardio and long workouts. This will make you tired, hungry and will make you annoyed all the time. Fitness is not a race it's a marathon. The key for being fit is simply an intelligent combination of modalities like a healthy balanced diet, Strength training and moderate-intensity cardio. Below is the ultimate weight loss workout plan for women designed specifically for losing fat and build your desired physique.

Women's Fat Loss Workout

Weight Loss Workout Plan for Women | Training Frequency 

The training frequency in the workout plan is 3 days a week, most of you will argue that this won't be enough but training for 3 days a week is optimal for weight loss. Training alternate days allows your body to recover and put less stress on your central nervous system. Train only on Monday, Wednesday and Friday for the workout plan and active recovery. Rest of the days are active rest day, on these days perform any form of aerobic activity that you like for 20-30 mins. It could be as simple as walking or skipping or cycling anything you like.

  • Monday       :- Upper Body  
  • Tuesday       :- Active rest 
  • Wednesday :-  Abs
  • Thrusday    :-  Active rest 
  • Friday         :-  Lower Body 
  • Saturday     :-  Active rest 
  • Sunday        :-  Full rest

Weight Loss Workout Plan for Women | Exercise Selection

The exercise selected is simple with minimum equipment with some compound lifts and isolation work.  A compound exercise is a multi-joint movement that works on several muscle groups at the same time. Isolation exercise work for only one muscle group at a time. Some of the exercises will be performed in supersets. In supersets, the 2 or 3 different exercises are performed one after the other without taking the break.

Weight Loss Workout Plan for Women | Workout Split

The workout split is upper, lower and Abs. In the upper day, we train chest, back, shoulders, biceps and triceps, For the lower day, we train quads, hamstring, glutes and calves and for the abs day, we train our abdomen and love handles.

Weight Loss Workout Plan for Women | Sets and Repetitions

In this workout plan, we will be performing different reps for exercises mostly performing medium to higher reps. 3-4 sets will be optimum for this workout plan. There will be superset to keep the intensity higher to get the most out of the workout and burn more calories.

Weight Loss Workout Plan for Women | Static Loading

For this workout, I want you guys to use static loading which means the weight should be kept constant across all the sets. This way you would have a better understanding of your maximum lift and it is easier to progress and track. The key is to keep the workout challenging and intense.

Weight Loss Workout Plan for Women | Weight Selection

This is something that comes with little trial and error. You need to choose a weight heavy enough that you can do the required reps for the sets. You can choose to perform the reps close to failure. Don't be scared to go with heavyweights as a woman you don't have enough hormonal boost to built massive muscles like guys.

Weight Loss Workout Plan for Women | Progressive Overload

Progressive overload is one of the most important aspects of resistance training when it comes to progressing. In this workout plan, you need to progressively overload the muscle. This means you need to increase the load over time. You need to make sure that the workout should be challenging.

Weight Loss Workout Plan for Women

Upper Body:-

Machine chest press/Pec fly ( 3 sets x 12 reps - 45 secs break )
Dumbell Bicep Curl / Shoulder press ( 3 sets x 12 reps - 45 secs break )
Tricep Kickback / Tricep Dips  ( 3 sets x 12 reps - 45 secs break )
Lat pulldown / Machine rows ( 3 sets x 15 reps - 45 secs break )
Front raises / Upright rows ( 3 sets x 12 reps - 45 secs break )
One arm rows ( 3 sets x 33 reps - 60 secs break )

Lower Body:-

Bodyweight Squats ( 4 sets x 25 reps - 60 secs break )
Donkey Kicks ( 3 sets x 15 reps - 45 secs break )
Stiff legged Deadlifts ( 3 sets x 20 reps - 90 secs break )
Dumbell static lunges ( 4 sets x 20 reps - 90 secs break )
Butt bridge/ Wall sit ( 45 secs hold x 5 sets - 45 secs break)


Leg Raises / Plank ( 20 reps/ 30 secs x 3 sets )
Wipers / Plank ( 20 reps/ 30 secs x 3 sets )
Curl ups / Plank ( 20 reps/ 30 secs x 3 sets )
Half crunches / Plank ( 20 reps/ 30 secs x 3 sets )
Reverse crunches / Plank ( 20 reps/ 30 secs x 3 sets )

Weight Loss Workout Plan for Women | Final Thoughts

It is important to stretch your body before performing this exercise to promote flexibility and prevent injury. No workout plan is successful without proper nutrition. This workout plan paired with diet will put in a slight caloric deficit and help you to shed the extra fat from your body. By the end of 8-10 weeks of this workout, your body will be slimmer, stronger and in better composition from where you begin.

If you are looking for a science and evidence-based coach who can design a customised diet and workout plan for your fitness goal, Drop an email to

If you looking for some diet plans here are some of the sample diet plans

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