Regular workout routines for women can seem daunting when you’re not sure which exercises produce real results. But, you don’t have to work out for hours each day to stay slim and trim!
Simply focus on strength training, continuous cardiovascular exercise, and high-intensity interval training, and change up your routine often.
Use the fat-burning workout routines for women we lay out below to help get you started!
If you’re looking to lose some weight, try these 8 exercises that burn fat!
How Many Sets and Reps Should I Do?
The number of sets and repetitions of strength exercises you should do varies based on your fitness goals, but here are a few tips from the American College of Sports Medicine (ACSM).
To increase strength, complete 2-6 sets of 8-12 repetitions
To boost muscular endurance, complete 2-4 sets of 10-25 repetitions
Work each muscle group 2-3 times per week
Instead of counting repetitions, you can also time yourself and complete strength exercises for about 30-90 seconds. To maximize fat burning, take short rest periods or no rest periods (super sets) between sets.
7-Day Fat-Burning Workout Routine for Women
Aim to work out most days of the week to achieve optimal results. Take a day or two off if you’d like, or simply walk or do yoga on off days to remain active and keep your metabolism going strong.
The following is a sample 7-day fat-burning workout routine for women that yields real results:
DAY 1: Cardio HIIT and Abs (35-50 minutes)
Begin your new workout routine for women with a high-intensity interval training (HIIT) cardio day! Choose your favorite aerobic exercises for this workout. It might be power walking, jogging, cycling, stair climbing, using an elliptical machine, or rowing.
Warmup (5 minutes)
HIIT (20-30 minutes)
Work at a high intensity for 1-2 minutes.
Recover at a lower intensity for 1-2 minutes.
Sprint at a high intensity for 1-2 minutes.
Alternate high-intensity with low-intensity bouts for 20-30 minutes.
Cool Down (5 minutes)
Cool down for 5 minutes and stretch.
Renegade Rows (1 minute)
Find two dumbbell weights (you can complete arm motions without weights if you don’t have dumbbells) and hold them beneath your hands while in a plank position with your arms straight.
Stay in this plank position during the entire exercise. Slowly lift the weight with your right hand up toward your right shoulder and back down. Repeat with your left hand and alternate for about 1 minute.
Click here for a video tutorial on renegade rows.
Mountain Climbers (1 minute)
Get into a plank position, or extended push-up position, with your arms straight. Rapidly move your knees toward your chest, one at a time, as fast as you can, for about 1 minute. Click here to see a video tutorial on mountain climbers.
Plank Jacks (1 minute)
While in a plank position, rapidly spread your feet apart and together (like jumping jacks) for 1 minute. Keep your legs and arms straight during the entire exercise.
Plank Side-to-Side Hip Dips (1 minute)
Get into a plank position and slowly dip your hips from side to side by moving your right hip toward the ground until it almost touches, then your left hip, and so forth. Sway from side to side continuously for about 1 minute.
Ab Wheel Rollouts (1 minute)
Begin in a kneeling position and slowly roll an ab wheel out in front of you as far as you can without letting your upper body touch the floor. Roll the wheel back toward your knees, and repeat for 1 minute. View a video tutorial of ab wheel rollouts here.
Repeat
Complete steps 4-8 (Renegade Rows to Ab Wheel Rollouts) one more time if you’d like.
DAY 2: Fat-Burning Circuit Training (40 minutes)
Get ready to tighten and tone up and boost your metabolism on day two. Try the following fat-burning circuit training routine for women:
Warm Up (5 minutes)
Slowly warm up with light jogging or jogging in place, jumping jacks, and walking lunges.
Begin Circuit Training (30 minutes)
Circuit #1 (10 minutes)
1 minute of rope jumping
1 minute of squat to press
1 minute of kettlebell swings
Repeat this circuit two more times
Circuit #2 (10 minutes)
1 minute of burpees
1 minute of single leg dumbbell deadlifts
1 minute of walking dumbbell lunges with biceps curls
Repeat this circuit two more times
Circuit #3 (10 minutes)
1 minute of alternating jumping lunches
1 minute of box jumps or step-ups
1 minute of triceps pushups
Repeat this circuit two more times
Abs and Stretching (5 minutes)
Complete 3 minutes of lying leg raises and side planks, and stretch to cool down.
DAY 3: Long Continuous Cardio (60 minutes)
On day three of your fat-burning workout routine for women, try continuous cardiovascular exercise to change things up a bit. It’s a more relaxing way than HIIT to shed excess weight and fat when you have a few extra minutes to spare. Studies show that continuous cardiovascular exercise improves fat distribution in overweight adults.
To complete longer cardiovascular workouts, choose walking uphill, jogging, cycling, swimming, using an elliptical or stair climbing machine, or rowing. Try the following:
Continuous Cardiovascular Exercise (50 minutes)
Warm up for 2-3 minutes
Complete continuous cardiovascular exercise at a moderate intensity for 45 minutes.
Cool down for 2-3 minutes.
Body Weight Resistance and Abs (10 minutes)
1 minute of regular sit-ups or crunches
1 minute of bicycle crunches
1 minute of plank holds
1 minute of leg raise holds (lie on your back and hold your legs straight a few inches from the ground)
Superset push-ups and squats (don’t take breaks between sets) for 1-2 minutes
Repeat steps 1-5
DAY 4: Rest, Yoga, or Light Cardio
On day four of your fat-burning workout routine for women, it’s time to relax! Take the day off or do yoga or light cardio, such as walking or cycling, for 30 minutes instead of high-intensity exercises.
DAY 5: Cardio HIIT and Abs (35-50 minutes)
It’s time for some more HIIT using your favorite cardio exercises (power walking, jogging, cycling, stair climbing, using an elliptical machine, or rowing) and ab workouts.
Warm Up (5 minutes)
HIIT (20-30 minutes)
Work at a high intensity for 1-2 minutes.
Recover at a lower intensity for 1-2 minutes.
Sprint at a high intensity for 1-2 minutes.
Alternate high-intensity with low-intensity bouts for 20-30 minutes.
Cool Down (5 minutes)
Cool down for 5 minutes and stretch.
Jack Knife Sit-Ups (1 minute)
To complete jack knife sit-ups, lie on the floor on your back and keep your arms and legs straight. Slowly lift your legs up in the air toward your arms until they touch or almost touch. Do the exercise for about 1 minute. Click here to view a video tutorial of jack knife sit-ups.
Alternating Toe Reaches (1 minute)
You’ll again lie on the floor on your back when completing alternating toe reaches. The exercise is like jack-knife sit-ups, but you’ll lift one leg at a time instead of both legs together. Keep your arms and legs straight during the exercise. Lift your left leg up toward your right arm until your hand touches or almost touches your opposite ankle. Lower your arm and leg back down to the ground. Lift your right leg and left arm and alternate continuously for 1 minute.
Side to Side Leg Raises (1 minute)
Lie on your back and keep your legs straight with your hands beneath your butt. Instead of doing traditional leg raises, you’ll lift and lower your legs to the right side of your body. Lift them back up and lower your legs to the left side of your body this time. Alternate leg raises from side to side continuously for about 1 minute to work your obliques and lower abdominal muscles.
Leg Raise Butt Lifts (1 minute)
To complete leg raise butt lifts, lie flat on your back and get into an extended leg raise position with your hands under you butt and your legs straight and perpendicular to the floor. By flexing your ab muscles, lift your butt up and off the floor and back down continuously for 1 minute.
Exercise Ball Leg Raises (1 minute)
To do leg raises with an exercise ball, simply squeeze the ball tight between your lower legs and complete traditional leg raises.
Repeat
Complete steps 4-8 (Jack Knife Sit-Ups to Exercise Ball Leg Raises) one more time if you’d like.
DAY 6: Fat-Burning Circuit Training (40 minutes)
Get ready for another fat-burning circuit training workout to melt away excess fat and improve muscle definition.
Warm Up (5 minutes)
Slowly warm up with light jogging or jogging in place, jumping jacks, and walking lunges.
Begin Circuit Training (30 minutes)
Circuit #1 (10 minutes)
1 minute of high knees (touch your elbow to your opposite knee during each jump)
1 minute of squat jumps (alternate wide-stance with narrow-stance jumps)
1 minute of dumbbell bench press with dumbbell flys
Repeat this circuit two more times
Circuit #2 (10 minutes)
1 minute of battle rope exercises (use bed sheets if you don’t have battle ropes)
1 minute of dumbbell squats with kickbacks
1 minute of dumbbell bent-over rows with reverse flys
Repeat this circuit two more times
Circuit #3 (10 minutes)
1 minute of weighted jumping jacks
1 minute of dumbbell rear lunges
1 minute of standing triceps extensions and triceps kickbacks
Repeat this circuit two more times
Abs and Stretching (5 minutes)
Complete 3 minutes of Russian twists and side planks, and stretch to cool down.
DAY 7: Rest, Yoga, or Light Cardio
On day seven of your fat-burning workout routine for women, it’s once again time to relax! Take the day off to spend time with your family or do yoga or light cardio, such as walking or cycling, for 30 minutes instead of high-intensity exercises.
Fuel Your Body to Maximize Fat-Burning
What you fuel your body with is just as crucial as fat-burning workout routines for women to gain the lean physique and flat tummy you desire. Here are a few tips and tricks to properly fuel your body, plus a sample fat-loss menu for women.
Drink Water Often
Drink water often throughout the day to prevent dehydration, enhance fat-burning, and avoid overeating at mealtime. Aim to:
Drink at least 12 cups of water daily for women
Drink 2-4 cups of water when you first wake up
Drink 2 cups of water before meals
To enhance the flavor of water, add ice plus fruit chunks, a tiny bit of juice, cucumbers, or mint.
Focus on Protein, Healthy Fats, and Fiber-Rich Carbs
When filling your plate at mealtime, focus on protein foods, healthy fats, and fiber-rich carbohydrates to stay slim and trim. Examples of nutritious foods that boost satiety, keep energy levels high, and properly fuel your body for fat-burning workouts include:
Protein foods: lean chicken, turkey, fish, seafood, eggs, tofu, seitan, low-fat cottage cheese, nonfat Greek yogurt, milk or plant milk, and protein shakes
Healthy fats: nuts, seeds, nut butter, plant oils, fish oil, avocados, and olives
Fiber-rich carbohydrates: fruits, vegetables, legumes, and whole grains
Aim to fill:
1/2 of each plate with non-starchy vegetables (leafy greens, tomatoes, bell peppers, cucumbers, etc.)
1/4 of your plate with protein foods
1/4 of each plate with fiber-rich carbohydrates
Eat Often Throughout the Day
Eat small, frequent, well-balanced meals throughout the day to maintain a healthy weight and keep your body fueled for workouts. A sample nutritious menu for women might include the following:
Upon waking up: 2-4 cups of water
Breakfast: a veggie omelet, oatmeal topped with sliced almonds, and green tea or coffee
Snack: nonfat Greek yogurt with berries
Lunch: grilled salmon with quinoa and broccoli
Snack: a protein powder shake blended with a banana
Dinner: baked chicken, whole-grain pasta, olive oil with pesto, and asparagus
Snack: low-fat cottage cheese with pistachios
Set a Regular Sleep Schedule
Set a regular sleep schedule to keep your appetite in check and maintain the energy needed for regular fat-burning workouts.
Get at least 7-9 hours of sleep each night to optimize your health. Sleep in a cool, dark, and quiet room to enhance sleep quality.
Monitor Your Progress
When you begin a new workout routine for women, monitor your progress to stay on track with your diet, exercise, and other healthy lifestyle habits.
Record what you eat using a food diary or calorie-counting app
Weigh yourself daily or weekly
Track your waist circumference
Achieve a body mass index (BMI) of 18.5-24.9, and use a BMI calculator to track your results. Strive for a waist measurement of less than 35 inches to keep disease risks low.
If you’re a busy mom who wants to finally lose weight,
get healthy, and actually keep the pounds off for good,
this is the simple program you’ll love sticking to…
If you’re a busy mom who wants to finally lose weight,
get healthy, and actually keep the pounds off for good,
this is the simple program you’ll love sticking to…
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on fat-burning workout routines for women.
The post Fat-Burning Workout Routines For Women: Your 7-Day Plan appeared first on The Fit Mother Project – Weight Loss For Busy Moms 40+.