Fat Loss Workout for Women – Training and Exercise Necessities for Females to Lose Weight

Fat Loss Workout for Women-The Truth to What Works!

fat loss workout for womenIn a never ending attempt to find the perfect fat loss workout for women, I’ve tried what seems like every single weight loss program and training regimen on the market.  Be it a boot camp, body weight routine, HIIT training, or what have you, I’ve shed blood, sweat, and tears performing those exercises trying to get results.

Even the specialized individual programs like having a personal training, using the Flavalicious Full Body Workout, P90X, Turbulence Training, Xtreme Fat Loss Diet, and others have run me through the gambit just so I could nail the ideal female fat loss workout.

Keys to Successful Fat Burning Workouts for Women

Having tried this many routines for losing fat, I’d like to think I’ve learned a thing or two about how women lose body fat.  I wanted to share that experience with you in hopes it will help you with your journey to lose weight and burn fat and give some general guidance to fat loss for women overall.

First and foremost, the thing I’d most like to share is that when it comes to a fat loss workout for women; NEVER believe that they are easy.  If someone says there is an “easy” way to workout for fat loss, put your money back in your purse, and turn and run as fast as you can in the other direction.  They are leading you down the wrong path.

Easy fat loss workouts just don’t exist…at least not if they are effective…IE: successful.  In fact, the only thing that IS easy about fat loss is the concept itself.  It’s the idea of consistently consuming fewer calories than you’re burning AND performing a healthy exercise regimen that maintains muscle mass.

But knowing what needs to be done to cut the fat and then doing it are two absolutely different things.  And the action part itself is NOT easy.

So for a fat loss workout for women, just know that the exercises will be tough.  They will require a lot of hard work and effort.

Oh yea, and if you are doing them correctly…you will be sweating!  J

The other thing that you should know about female fat loss workouts is that the majority of them will help you achieve your goal of reducing fat and dropping weight…if you follow them.

That’s right.

Most any quality fat loss workout for women is going to get you results as long as you adhere to the “burn more calories than you consume” concept in conjunction with your workout.

In truth, the only major difference between the majority of the fat loss programs on the market today is that one might be more enjoyable for you to follow than the others.  Really, that’s all!  And that’s really the bottom line in your ability to get results.

What you want to do is simply find a workout that you enjoy doing.

Okay, yes it’s true that one might have a slight advantage over the other, and notice I said slight, when it comes to the rate of fat loss that occurs.  But here’s the thing, if you are searching for a fat loss workout that will get you results, you want the one that you’ll stick with day in and day out for the entire program and not give up…Because it’s in the “not giving up” where the consistent fat burning and ultimately fat loss takes place.

Sample Fat Loss Workout Plan

Now, I don’t want to leave you hanging by giving you some suggestions regarding theory, but no action plan to put into place.  That wouldn’t provide you with the information to achieve fat loss success and in truth, that really what I want for you.  So to help you get there, here is a suggestion for a plan that I have currently been using to successfully get rid of fat over the last 3 weeks.  And one I go back to on a frequent basis when I’m in the middle of switching fat loss workout routines and need something different.


Day off

Tuesday, Wednesday (optional), Saturday, Friday:  Moderate intensity and effort in resistance training and cardio

3 lower body exercises to work the various motions the legs can move for example:

  • Lying leg press
  • Abductor and adductor exercises
  • Walking lunges

3 core exercises for strengthening the core

  • Reverse hip raises
  • Crunch
  • Bicycle

2 upper body push and pull exercises

  • Lying chest press
  • Seated cable row
  • Incline chest press
  • Lat pulldown

1 bicep, tricep, shoulder

  • Dumbbell bicep curl
  • Assisted tricep dip
  • Dumbbell shoulder press

50 to 60 minutes of cardio

  • 20 – 30 minutes bike
  • 30 minutes elliptical

Thursday:  moderate to high intensity

  • 20 minutes HIIT elliptical
  • 30 – 40 minutes running (moderate)
  • 3 core exercises – (plank, stability ball crunches, seated medicine ball twist)

Sunday:  High intensity work to fatigue/failure resistance training and short HIIT cardio (20 minutes) or moderate intensity cardio (30 minutes)

2 lower body exercises to work the various motions the legs can move for example:

  • Squat
  • Weighted side lunge

2 core exercises for strengthening the core

  • Reverse crunch
  • plank

2 upper body push and pull exercises

  • Butterfly chest press
  • Bent over dumbbell row
  • Decline chest press
  • Pullups

1 bicep, tricep, shoulder

  • Cable curl
  • Tricep Press down
  • Dumbbell shoulder raises

20 to 30 minutes of cardio

  • 20 – 30 stairs
  • 30 minutes elliptical

Weight resistance routine typically consists of 3 sets of 10 reps

As I mentioned, that regimen is just a suggestion and there are a multitude of exercises that can be used in that routine.

(For an opinion of one fat loss workout for women that I love and totally support, read a review of the “Full-Body-Licious” fat loss program that I wrote from my personal experience here.)

Again, the bottom line is to achieve success in losing fat and weight loss in general is to find a plan you like so you can stick with it.  That will surely be the best fat loss workout for you.

If you have any questions or comments, or even suggestions about a fat loss workout for women who visit the site, to try…please add them below.

Leave a Reply