{"id":1780,"date":"2024-05-25T01:00:14","date_gmt":"2024-05-25T01:00:14","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=1780"},"modified":"2024-05-23T20:00:08","modified_gmt":"2024-05-23T20:00:08","slug":"fat-burning-workout-routines-for-women","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/fat-burning-workout-routines-for-women\/","title":{"rendered":"Fat-Burning Workout Routines For Women: Your 7-Day Plan"},"content":{"rendered":"<p>Regular workout routines for women can seem daunting when you\u2019re not sure which exercises produce real results. But, you don\u2019t have to work out for hours each day to stay slim and trim!<\/p>\n<p>Simply focus on strength training, continuous cardiovascular exercise, and high-intensity interval training, and change up your routine often.<\/p>\n<p>Use the fat-burning workout routines for women we lay out below to help get you started!<\/p>\n<p style=\"text-align: center;\"><em>If you\u2019re looking to lose some weight, try these 8 exercises that burn fat!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/5surLWUyV2M?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2>How Many Sets and Reps Should I Do?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-1751 alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-11326338-s-2015-300x230.jpg\" alt=\"exercises for women over 40\" width=\"350\" height=\"268\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-11326338-s-2015-300x230.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-11326338-s-2015.jpg 500w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>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).<\/p>\n<ul>\n<li><strong>To increase strength, complete 2-6 sets of 8-12 repetitions<\/strong><\/li>\n<li><strong>To boost muscular endurance, complete 2-4 sets of 10-25 repetitions<\/strong><\/li>\n<li><strong>Work each muscle group 2-3 times per week<\/strong><\/li>\n<\/ul>\n<p>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.<\/p>\n<h2>7-Day Fat-Burning Workout Routine for Women<\/h2>\n<p>Aim to work out most days of the week to achieve optimal results. Take a day or two off if you\u2019d like, or simply walk or do yoga on off days to remain active and keep your metabolism going strong.<\/p>\n<p>The following is a sample 7-day fat-burning workout routine for women that yields real results:<\/p>\n<h3 style=\"color: #3c9990;\"><strong>DAY 1: Cardio HIIT and Abs (35-50 minutes)<\/strong><\/h3>\n<p><img decoding=\"async\" class=\"alignright wp-image-1833\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-134626698-s-2015-300x200.jpg\" alt=\"hiit \" width=\"350\" height=\"233\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-134626698-s-2015-300x200.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-134626698-s-2015.jpg 500w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>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.<\/p>\n<p><span style=\"color: #000000;\"><strong>Warmup (5 minutes)<\/strong><\/span><\/p>\n<p><strong><span style=\"color: #000000;\">HIIT (20-30 minutes)<\/span><\/strong><\/p>\n<ul>\n<li>Work at a high intensity for 1-2 minutes.<\/li>\n<li>Recover at a lower intensity for 1-2 minutes.<\/li>\n<li>Sprint at a high intensity for 1-2 minutes.<\/li>\n<li>Alternate high-intensity with low-intensity bouts for 20-30 minutes.<\/li>\n<\/ul>\n<p><strong><span style=\"color: #000000;\">Cool Down (5 minutes)<\/span><\/strong><\/p>\n<p>Cool down for 5 minutes and <a href=\"https:\/\/www.youtube.com\/watch?v=_-x5NUQKW3U\" target=\"_blank\" rel=\"noopener noreferrer\">stretch.<\/a><\/p>\n<p><span style=\"color: #000000;\"><strong>Renegade Rows (1 minute)<\/strong><\/span><\/p>\n<p><img decoding=\"async\" class=\"alignright wp-image-1772\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-153032898-s-2015-300x200.jpg\" alt=\"workout routines for women\" width=\"350\" height=\"233\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-153032898-s-2015-300x200.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-153032898-s-2015.jpg 500w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>Find two dumbbell weights (you can complete arm motions without weights if you don\u2019t have dumbbells) and hold them beneath your hands while in a plank position with your arms straight.<\/p>\n<p>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.<\/p>\n<p>Click <a href=\"https:\/\/www.youtube.com\/watch?v=te1rv8hxg-k\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a> for a video tutorial on renegade rows.<\/p>\n<p><strong><span style=\"color: #000000;\">Mountain Climbers (1 minute)<\/span><\/strong><\/p>\n<p>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 <a href=\"https:\/\/www.youtube.com\/watch?v=ZhiCSdOVJp0\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a> to see a video tutorial on mountain climbers.<\/p>\n<p><strong><span style=\"color: #000000;\">Plank Jacks (1 minute)<\/span><\/strong><\/p>\n<p>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.<\/p>\n<p><strong><span style=\"color: #000000;\">Plank Side-to-Side Hip Dips (1 minute)<br \/>\n<\/span><\/strong><\/p>\n<p>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.<\/p>\n<p><span style=\"color: #000000;\"><strong>Ab Wheel Rollouts (1 minute)<img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1773 alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-6899891-s-2015-300x200.jpg\" alt=\"ab exercises for women\" width=\"350\" height=\"233\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-6899891-s-2015-300x200.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-6899891-s-2015.jpg 500w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/strong><\/span><\/p>\n<p>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 <a href=\"https:\/\/www.fitfatherproject.com\/tag\/ab-wheel-rollout\/\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a>.<\/p>\n<p><strong>Repeat<\/strong><\/p>\n<p>Complete steps 4-8 (Renegade Rows to Ab Wheel Rollouts) one more time if you'd like.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>DAY 2: Fat-Burning Circuit Training (40 minutes)<\/strong><\/h3>\n<p>Get ready to tighten and tone up and boost your metabolism on day two. Try the following fat-burning circuit training routine for women:<\/p>\n<p><span style=\"color: #000000;\"><strong>Warm Up (5 minutes)<\/strong><\/span><\/p>\n<p>Slowly warm up with light jogging or jogging in place, jumping jacks, and walking lunges.<\/p>\n<p><strong><span style=\"color: #000000;\">Begin Circuit Training (30 minutes)<\/span><\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1745\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-82871116-s-2015-300x240.jpg\" alt=\"dumbell squats exercises for women over 40\" width=\"350\" height=\"280\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-82871116-s-2015-300x240.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-82871116-s-2015.jpg 500w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/p>\n<p><span style=\"color: #000000;\">Circuit #1 (10 minutes)<\/span><\/p>\n<ul>\n<li>1 minute of rope jumping<\/li>\n<li>1 minute of squat to press<\/li>\n<li>1 minute of <a href=\"https:\/\/www.youtube.com\/watch?v=QkCTUKrOWJM\" target=\"_blank\" rel=\"noopener noreferrer\">kettlebell swings<\/a><\/li>\n<li>Repeat this circuit two more times<\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Circuit #2 (10 minutes)<\/span><\/p>\n<ul>\n<li>1 minute of burpees<\/li>\n<li>1 minute of <a href=\"https:\/\/www.youtube.com\/watch?v=HsQDqJ66FKA\" target=\"_blank\" rel=\"noopener noreferrer\">single leg dumbbell deadlifts<\/a><\/li>\n<li>1 minute of walking dumbbell lunges with biceps curls<\/li>\n<li>Repeat this circuit two more times<\/li>\n<\/ul>\n<p><span style=\"color: #000000;\">Circuit #3 (10 minutes)<\/span><\/p>\n<ul>\n<li>1 minute of alternating jumping lunches<\/li>\n<li>1 minute of box jumps or step-ups<\/li>\n<li>1 minute of <a href=\"https:\/\/www.fitfatherproject.com\/tricep-pushups-tutorial\/\" target=\"_blank\" rel=\"noopener noreferrer\">triceps pushups<\/a><\/li>\n<li>Repeat this circuit two more times<\/li>\n<\/ul>\n<p><strong><span style=\"color: #000000;\">Abs and Stretching (5 minutes)<\/span><\/strong><\/p>\n<p>Complete 3 minutes of <a href=\"https:\/\/www.youtube.com\/watch?v=0tzBVqiDwSs\" target=\"_blank\" rel=\"noopener noreferrer\">lying leg raises<\/a> and <a href=\"https:\/\/www.youtube.com\/watch?v=n1-5KOR9dZg\" target=\"_blank\" rel=\"noopener noreferrer\">side planks<\/a>, and <a href=\"https:\/\/www.youtube.com\/watch?v=_-x5NUQKW3U\" target=\"_blank\" rel=\"noopener noreferrer\">stretch<\/a> to cool down.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>DAY 3: Long Continuous Cardio (60 minutes)<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1834\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-200815200-s-2015-300x200.jpg\" alt=\"workout routines for women\" width=\"350\" height=\"234\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-200815200-s-2015-300x200.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-200815200-s-2015.jpg 500w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>On day three of your fat-burning workout routine for women, try continuous cardiovascular exercise to change things up a bit. It\u2019s a more relaxing way than HIIT to shed excess weight and fat when you have a few extra minutes to spare. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3942093\/\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> show that continuous cardiovascular exercise improves fat distribution in overweight adults.<\/p>\n<p>To complete longer cardiovascular workouts, choose walking uphill, jogging, cycling, swimming, using an elliptical or stair climbing machine, or rowing. Try the following:<\/p>\n<p><span style=\"color: #000000;\"><strong>Continuous Cardiovascular Exercise (50 minutes)<\/strong><\/span><\/p>\n<ul>\n<li>Warm up for 2-3 minutes<\/li>\n<li>Complete continuous cardiovascular exercise at a moderate intensity for 45 minutes.<\/li>\n<li>Cool down for 2-3 minutes.<\/li>\n<\/ul>\n<p><strong><span style=\"color: #000000;\">Body Weight Resistance and Abs (10 minutes)<img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1775 alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-117919376-s-2015-300x200.jpg\" alt=\"leg raises ab exercises for women\" width=\"350\" height=\"233\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-117919376-s-2015-300x200.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/03\/stock-image-117919376-s-2015.jpg 500w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/span><\/strong><\/p>\n<ul>\n<li>1 minute of regular sit-ups or crunches<\/li>\n<li>1 minute of bicycle crunches<\/li>\n<li>1 minute of plank holds<\/li>\n<li>1 minute of leg raise holds (lie on your back and hold your legs straight a few inches from the ground)<\/li>\n<li>Superset push-ups and squats (don\u2019t take breaks between sets) for 1-2 minutes<\/li>\n<li>Repeat steps 1-5<\/li>\n<\/ul>\n<h3 style=\"color: #3c9990;\"><strong>DAY 4: Rest, Yoga, or Light Cardio<\/strong><\/h3>\n<p>On day four of your fat-burning workout routine for women, it\u2019s 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.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>DAY 5: Cardio HIIT and Abs (35-50 minutes)<\/strong><\/h3>\n<p>It\u2019s 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.<\/p>\n<p><span style=\"color: #000000;\"><strong>Warm Up (5 minutes)<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\"><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1835\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-2136218-s-2015-300x200.jpg\" alt=\"workout routines for women\" width=\"350\" height=\"234\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-2136218-s-2015-300x200.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-2136218-s-2015.jpg 500w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>HIIT (20-30 minutes)<\/strong><\/span><\/p>\n<ul>\n<li>Work at a high intensity for 1-2 minutes.<\/li>\n<li>Recover at a lower intensity for 1-2 minutes.<\/li>\n<li>Sprint at a high intensity for 1-2 minutes.<\/li>\n<li>Alternate high-intensity with low-intensity bouts for 20-30 minutes.<\/li>\n<\/ul>\n<p><span style=\"color: #000000;\"><strong>Cool Down (5 minutes)<br \/>\n<\/strong><\/span><\/p>\n<p>Cool down for 5 minutes and <a href=\"https:\/\/www.youtube.com\/watch?v=_-x5NUQKW3U\" target=\"_blank\" rel=\"noopener noreferrer\">stretch<\/a>.<\/p>\n<p><strong><span style=\"color: #000000;\">Jack Knife Sit-Ups (1 minute)<\/span><\/strong><\/p>\n<p>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 <a href=\"https:\/\/www.youtube.com\/watch?v=CWOZyf8kaH0\" target=\"_blank\" rel=\"noopener noreferrer\">here<\/a> to view a video tutorial of jack knife sit-ups.<\/p>\n<p><strong><span style=\"color: #000000;\">Alternating Toe Reaches (1 minute)<\/span><\/strong><\/p>\n<p>You\u2019ll again lie on the floor on your back when completing alternating toe reaches. The exercise is like jack-knife sit-ups, but you\u2019ll 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.<\/p>\n<p><span style=\"color: #000000;\"><strong>Side to Side Leg Raises (1 minute)<\/strong><\/span><\/p>\n<p>Lie on your back and keep your legs straight with your hands beneath your butt. Instead of doing traditional leg raises, you\u2019ll 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.<\/p>\n<p><span style=\"color: #000000;\"><strong>Leg Raise Butt Lifts (1 minute)<br \/>\n<\/strong><\/span><\/p>\n<p>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.<\/p>\n<p><span style=\"color: #000000;\"><strong>Exercise Ball Leg Raises (1 minute)<\/strong><\/span><\/p>\n<p>To do leg raises with an exercise ball, simply squeeze the ball tight between your lower legs and complete traditional leg raises.<\/p>\n<p><strong>Repeat<\/strong><\/p>\n<p>Complete steps 4-8 (Jack Knife Sit-Ups to Exercise Ball Leg Raises) one more time if you'd like.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>DAY 6: Fat-Burning Circuit Training (40 minutes)<br \/>\n<\/strong><\/h3>\n<p>Get ready for another fat-burning circuit training workout to melt away excess fat and improve muscle definition.<\/p>\n<p><span style=\"color: #000000;\"><strong>Warm Up (5 minutes)<\/strong><\/span><\/p>\n<p>Slowly warm up with light jogging or jogging in place, jumping jacks, and walking lunges.<\/p>\n<p><strong><span style=\"color: #000000;\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1836\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-72233845-s-2015-300x199.jpg\" alt=\"workout routines for women\" width=\"350\" height=\"232\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-72233845-s-2015-300x199.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/04\/stock-image-72233845-s-2015.jpg 500w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>Begin Circuit Training (30 minutes)<br \/>\n<\/span><\/strong><\/p>\n<p>Circuit #1 (10 minutes)<\/p>\n<ul>\n<li>1 minute of high knees (touch your elbow to your opposite knee during each jump)<\/li>\n<li>1 minute of squat jumps (alternate wide-stance with narrow-stance jumps)<\/li>\n<li>1 minute of dumbbell bench press with dumbbell flys<\/li>\n<li>Repeat this circuit two more times<\/li>\n<\/ul>\n<p>Circuit #2 (10 minutes)<\/p>\n<ul>\n<li>1 minute of <a href=\"https:\/\/www.youtube.com\/watch?v=__bv4D7ii_0\" target=\"_blank\" rel=\"noopener noreferrer\">battle rope exercises<\/a> (use bed sheets if you don\u2019t have battle ropes)<\/li>\n<li>1 minute of <a href=\"https:\/\/www.youtube.com\/watch?v=qFLp1zxUpeU\" target=\"_blank\" rel=\"noopener noreferrer\">dumbbell squats with kickbacks<\/a><\/li>\n<li>1 minute of dumbbell <a href=\"https:\/\/www.youtube.com\/watch?v=vTxvzk1zj4w\" target=\"_blank\" rel=\"noopener noreferrer\">bent-over rows with reverse flys<\/a><\/li>\n<li>Repeat this circuit two more times<\/li>\n<\/ul>\n<p>Circuit #3 (10 minutes)<\/p>\n<ul>\n<li>1 minute of weighted jumping jacks<\/li>\n<li>1 minute of <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-rear-lunge.html\" target=\"_blank\" rel=\"noopener noreferrer\">dumbbell rear lunges<\/a><\/li>\n<li>1 minute of standing <a href=\"https:\/\/www.fitfatherproject.com\/overhead-dumbbell-press\/\" target=\"_blank\" rel=\"noopener noreferrer\">triceps extensions<\/a> and <a href=\"https:\/\/www.youtube.com\/watch?v=bxPoVw8_khE\" target=\"_blank\" rel=\"noopener noreferrer\">triceps kickbacks<\/a><\/li>\n<li>Repeat this circuit two more times<\/li>\n<\/ul>\n<p><span style=\"color: #000000;\"><strong>Abs and Stretching (5 minutes)<\/strong><\/span><\/p>\n<ul>\n<li>Complete 3 minutes of <a href=\"https:\/\/www.youtube.com\/watch?v=9V9csctSKj0\" target=\"_blank\" rel=\"noopener noreferrer\">Russian twists<\/a> and <a href=\"https:\/\/www.youtube.com\/watch?v=n1-5KOR9dZg\" target=\"_blank\" rel=\"noopener noreferrer\">side planks<\/a>, and <a href=\"https:\/\/www.youtube.com\/watch?v=_-x5NUQKW3U\" target=\"_blank\" rel=\"noopener noreferrer\">stretch<\/a> to cool down.<\/li>\n<\/ul>\n<h3 style=\"color: #3c9990;\"><strong>DAY 7: Rest, Yoga, or Light Cardio<\/strong><\/h3>\n<p>On day seven of your fat-burning workout routine for women, it\u2019s 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.<\/p>\n<h2>Fuel Your Body to Maximize Fat-Burning<span style=\"color: #f83371;\"><strong><br \/>\n<\/strong><\/span><\/h2>\n<p>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.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Drink Water Often<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1503\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-3441000-m-2015-300x200.jpg\" alt=\"workout routines for women\" width=\"350\" height=\"233\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-3441000-m-2015-300x200.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-3441000-m-2015-768x512.jpg 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/12\/stock-image-3441000-m-2015.jpg 1000w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>Drink water often throughout the day to prevent dehydration, enhance fat-burning, and avoid overeating at mealtime. Aim to:<\/p>\n<ul>\n<li><strong>Drink at least <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256\" target=\"_blank\" rel=\"noopener noreferrer\">12 cups<\/a> of water daily for women<\/strong><\/li>\n<li><strong>Drink 2-4 cups of water when you first wake up<\/strong><\/li>\n<li><strong>Drink 2 cups of water before meals<\/strong><\/li>\n<\/ul>\n<p>To enhance the flavor of water, add ice plus fruit chunks, a tiny bit of juice, cucumbers, or mint.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Focus on Protein, Healthy Fats, and Fiber-Rich Carbs<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-1536\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2018\/12\/graphicstock-banana-protein-shake-in-a-glass-and-scoop-on-white-wooden-table-close-up_r-t4H2hPb-300x200.jpg\" alt=\"workout routines for women\" width=\"350\" height=\"233\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/12\/graphicstock-banana-protein-shake-in-a-glass-and-scoop-on-white-wooden-table-close-up_r-t4H2hPb-300x200.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/12\/graphicstock-banana-protein-shake-in-a-glass-and-scoop-on-white-wooden-table-close-up_r-t4H2hPb-768x512.jpg 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2018\/12\/graphicstock-banana-protein-shake-in-a-glass-and-scoop-on-white-wooden-table-close-up_r-t4H2hPb-1024x683.jpg 1024w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>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:<\/p>\n<ul>\n<li><strong>Protein foods: lean chicken, turkey, fish, seafood, eggs, tofu, seitan, low-fat cottage cheese, nonfat Greek yogurt, milk or plant milk, and protein shakes<\/strong><\/li>\n<li><strong>Healthy fats: nuts, seeds, nut butter, plant oils, fish oil, avocados, and olives<\/strong><\/li>\n<li><strong>Fiber-rich carbohydrates: fruits, vegetables, legumes, and whole grains<\/strong><\/li>\n<\/ul>\n<p><strong>Aim to fill:<\/strong><\/p>\n<ul>\n<li><strong><span style=\"color: #000080;\">1\/2<\/span> of each plate with non-starchy vegetables (leafy greens, tomatoes, bell peppers, cucumbers, etc.)<\/strong><\/li>\n<li><strong><span style=\"color: #000080;\">1\/4 <\/span>of your plate with protein foods<\/strong><\/li>\n<li><strong><span style=\"color: #000080;\">1\/4<\/span> of each plate with fiber-rich carbohydrates<\/strong><\/li>\n<\/ul>\n<h3 style=\"color: #3c9990;\"><strong>Eat Often Throughout the Day<\/strong><\/h3>\n<p>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:<\/p>\n<ul>\n<li><span style=\"color: #000000;\"><strong>Upon waking up<\/strong><\/span>: 2-4 cups of water<\/li>\n<li><span style=\"color: #000000;\"><strong>Breakfast<\/strong><\/span>: a veggie omelet, oatmeal topped with sliced almonds, and green tea or coffee<\/li>\n<li><strong><span style=\"color: #000000;\">Snack<\/span><\/strong>: nonfat Greek yogurt with berries<\/li>\n<li><strong><span style=\"color: #000000;\">Lunch<\/span><\/strong>: grilled salmon with quinoa and broccoli<\/li>\n<li><strong><span style=\"color: #000000;\">Snack<\/span><\/strong>: a protein powder shake blended with a banana<\/li>\n<li><strong><span style=\"color: #000000;\">Dinner<\/span><\/strong>: baked chicken, whole-grain pasta, olive oil with pesto, and asparagus<\/li>\n<li><strong><span style=\"color: #000000;\">Snack<\/span><\/strong>: low-fat cottage cheese with pistachios<\/li>\n<\/ul>\n<h3 style=\"color: #3c9990;\"><strong>Set a Regular Sleep Schedule<\/strong><\/h3>\n<p>Set a regular sleep schedule to keep your appetite in check and maintain the energy needed for regular fat-burning workouts.<\/p>\n<p>Get at least <a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\" target=\"_blank\" rel=\"noopener noreferrer\">7-9 hours<\/a> of sleep each night to optimize your health. Sleep in a cool, dark, and quiet room to enhance sleep quality.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Monitor Your Progress<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1653 alignright\" src=\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/02\/stock-image-80139016-l-2015-300x200.jpg\" alt=\"weight loss tips for women\" width=\"350\" height=\"233\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/02\/stock-image-80139016-l-2015-300x200.jpg 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/02\/stock-image-80139016-l-2015-768x513.jpg 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/02\/stock-image-80139016-l-2015-1024x684.jpg 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/02\/stock-image-80139016-l-2015.jpg 2000w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/p>\n<p>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.<\/p>\n<ul>\n<li><strong>Record what you eat using a food diary or calorie-counting app<\/strong><\/li>\n<li><strong>Weigh yourself daily or weekly<\/strong><\/li>\n<li><strong>Track your waist circumference<\/strong><\/li>\n<\/ul>\n<p>Achieve a body mass index (BMI) of 18.5-24.9, and use a <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/BMI\/bmicalc.htm\" target=\"_blank\" rel=\"noopener noreferrer\">BMI calculator<\/a> to track your results. Strive for a waist measurement of less than <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/risk.htm\" target=\"_blank\" rel=\"noopener noreferrer\">35 inches<\/a> to keep disease risks low.<\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth5\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=250&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=500&#038;d=mm&#038;r=g 2x' class='avatar avatar-250 photo' height='250' width='250' \/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Erin Coleman<\/div>\n        <div class=\"author-job\"><span style=\"display:block\">B.S.&nbsp;Nutritional&nbsp;Science, R.D., L.D. <\/span><span style=\"display:block;\">Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/div>\n          <div class=\"author-title\"><\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fe97878 conversion-banner-wrap sc-container elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe97878\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-73a1f29\" data-id=\"73a1f29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18882 elementor-widget elementor-widget-heading\" data-id=\"ce18882\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56482d3 sc-image elementor-widget elementor-widget-image\" data-id=\"56482d3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&#038;utm_medium=sales_box&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"439\" height=\"315\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png\" class=\"attachment-full size-full wp-image-9080\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png 439w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-300x215.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-270x194.png 270w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc3e7e elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"8fc3e7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ce4a3 elementor-widget elementor-widget-html\" data-id=\"37ce4a3\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p><strong>Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n    <div class=\"conversion-banner-inner\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&utm_medium=sales_box&utm_campaign=fm30x\" class=\"conversion-banner-btn\">LEARN MORE ABOUT FM30X \u00bb <\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4675d elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-html\" data-id=\"5e4675d\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p>Our <strong>Fit Mother 30X Program (FM30X)<\/strong> is the answer you\u2019ve been looking for. Inside FM30X, you\u2019ll receive:<\/p>\n    <img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hide-desktop image-center\">\n    <div class=\"conversion-banner-inner inner1\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother 30X Workout (under 90 min\/week) to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"\/fm30x-letter-video-2\/?utm_source=site&utm_medium=sales\" class=\"conversion-banner-btn\">Learn More About FM30X <i class=\"fas fa-chevron-right\"><\/i><i class=\"fas fa-chevron-right\"><\/i><\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n    <div class=\"conversion-banner-inner inner2\">\n        <div class=\"conversion-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hidden-mobile\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b9a471 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b9a471\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-203502c\" data-id=\"203502c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4798a9d elementor-widget elementor-widget-template\" data-id=\"4798a9d\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"10609\" class=\"elementor elementor-10609\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0990a93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0990a93\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677dd66\" data-id=\"677dd66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a5e8f elementor-widget elementor-widget-heading\" data-id=\"41a5e8f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. <br>You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e581fd elementor-widget elementor-widget-text-editor\" data-id=\"1e581fd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Women 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e195e8 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2e195e8\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ef3dca elementor-widget elementor-widget-image\" data-id=\"0ef3dca\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"825\" height=\"416\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png\" class=\"attachment-large size-large wp-image-10629\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-300x151.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-768x387.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1536x774.png 1536w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-370x186.png 370w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1.png 1886w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab911b8 elementor-widget elementor-widget-text-editor\" data-id=\"ab911b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d46935 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3d46935\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e2694d elementor-align-center elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"3e2694d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de03e63 elementor-widget elementor-widget-text-editor\" data-id=\"de03e63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<p><span style=\"font-weight: 400;\">*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 &#8211; simply very well-researched info on fat-burning workout routines for women.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/fitness\/'><span>Fitness<\/span><\/a><\/div><p>These fat-burning workout routines for women will help any busy mom fit fitness into her busy schedule. Start this 7-day routine today!<\/p>\n","protected":false},"author":5,"featured_media":8048,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,29,5749],"tags":[5750],"class_list":["post-1780","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-exercise","category-fitness","tag-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.1 (Yoast SEO v26.1.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fat-Burning Workout Routines For Women: Your 7-Day Plan<\/title>\n<meta name=\"description\" content=\"These fat-burning workout routines for women will help any busy mom fit fitness into her busy schedule. 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