{"id":2289,"date":"2024-05-09T01:00:36","date_gmt":"2024-05-09T01:00:36","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=2289"},"modified":"2026-10-13T19:28:47","modified_gmt":"2026-10-13T19:28:47","slug":"workout-plan-for-womens-weight-loss","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/workout-plan-for-womens-weight-loss\/","title":{"rendered":"Workout Plan For Women&#8217;s Weight Loss: How To Build A Routine That&#8217;s Right For You!"},"content":{"rendered":"<p>Developing a workout plan for women&#8217;s weight loss isn&#8217;t always easy, but as we age, our fitness becomes more and more important.<\/p>\n<p>Especially if you&#8217;ve put on a few pounds over the years.<\/p>\n<p><strong>If you&#8217;re overweight or obese, even a modest weight loss goal of 5-10 percent of your body weight can have serious health benefits.<\/strong><\/p>\n<p>This includes improving blood pressure, cholesterol, and blood sugar, and\u00a0<a href=\"https:\/\/www.nhlbi.nih.gov\/files\/docs\/guidelines\/ob_gdlns.pdf\" target=\"_blank\" rel=\"noopener\">decreasing your risk<\/a> of developing chronic diseases. Having a lower weight also decreases the pressure on your joints and can decrease your risk of <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1002\/acr.23608\" target=\"_blank\" rel=\"noopener\">osteoarthritis<\/a>.<\/p>\n<p>Furthermore, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4214007\/\" target=\"_blank\" rel=\"noopener noreferrer\">studies<\/a> show that weight-bearing weight loss workouts will also decrease your risk of osteoporosis as you age. And on top of all that, weight loss improves your body image and energy levels!<\/p>\n<p><strong>While there is no one-size-fits-all weight loss plan, there is a general formula that a workout plan for women&#8217;s weight loss should follow.<\/strong><\/p>\n<p>Most of all, it needs to combine cardiovascular exercise, resistance workouts, flexibility, and balance training. And it isn\u2019t just about exercise! Adequate sleep, rest, and a solid nutrition program are also crucial to losing weight and keeping it off.<\/p>\n<p>Ready to dive in? Let&#8217;s get started on YOUR workout plan for women&#8217;s weight loss!<\/p>\n<p style=\"text-align: center;\"><em>This video will help you create your own home workout plan for weight loss and toning!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/gC3EvXtgxGI?modestbranding=1&amp;autohide=1&amp;showinfo=0&amp;controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<h2>Sample Workout Plan For Women&#8217;s Weight Loss<\/h2>\n<p>It is important to have a general plan when working towards any goal.<\/p>\n<p>Weight loss is no different.<\/p>\n<p>If you just randomly try to incorporate different aspects of workouts with no guidance, it\u2019s easy to get off track and lose motivation.<\/p>\n<p>This weekly schedule is a good starting point if you are looking to start on your weight loss journey.<\/p>\n<p><strong>Remember that this is just a blueprint.<\/strong><\/p>\n<p>You should modify the days and workouts to fit your schedule and your level of fitness.<\/p>\n<h3>Monday: Full Body Weight Training\/Resistance Training<\/h3>\n<p>Full body circuit training <a href=\"https:\/\/www.fitmotherproject.com\/strength-training-for-women-over-40\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=workout-plan-for-womens-weight-loss&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener\">with weights<\/a> and resistance is a crucial component in your weight loss program.<\/p>\n<p>Increasing and maintaining lean muscle mass will make your body an efficient calorie-burning machine.<\/p>\n<p>Strength training has been shown to conserve lean muscle mass and decrease fat mass in females.<\/p>\n<p>Plus, you\u2019ll build a toned physique and improved strength.<\/p>\n<p>Here is a full-body workout plan for women&#8217;s weight loss that you can include in your weekly schedule.<\/p>\n<p>This is a circuit workout. You want to have minimal rest between each move.<\/p>\n<p>Go right from one move to the next.<\/p>\n<p><strong>Squats (With or Without Dumbbells)<\/strong><\/p>\n<ul>\n<li><strong>Do 15 reps as either air squats or with dumbbells depending on your strength and level of fitness.<\/strong><\/li>\n<\/ul>\n<p><strong>Dumbbell Overhead Press<\/strong><\/p>\n<ul>\n<li><strong>Do 10-12 reps while standing.<\/strong><\/li>\n<li><strong>Standing will force you to engage your core to a greater degree than sitting with back support.<\/strong><\/li>\n<li><strong>Maintain good form and posture throughout the movement.<\/strong><\/li>\n<\/ul>\n<p><strong>Supinating Dumbbell Bicep Curls<\/strong><\/p>\n<ul>\n<li><strong>Choose a weight that will allow you to complete 8-10 reps.<\/strong><\/li>\n<li><strong>Try not to use your back, or swing your arms to use momentum when performing this exercise.<\/strong><\/li>\n<li><strong>Maintain good form throughout and focus on the supination motion at the top of the movement.<\/strong><\/li>\n<\/ul>\n<p><strong>Dumbbell or Barbell Bench Press<\/strong><\/p>\n<ul>\n<li><strong>Aim for 10-12 reps.<\/strong><\/li>\n<li><strong>Contract your pecs at the top of the movement and slowly lower the weights down to your chest.<\/strong><\/li>\n<li><strong>If you do not have a bench you can also do this while lying on a mat.<\/strong><\/li>\n<\/ul>\n<p><strong>Bent-Over Dumbbell or Barbell Rows<\/strong><\/p>\n<ul>\n<li><strong>Make sure to engage your core as you aim for 10-12 reps.<\/strong><\/li>\n<li><strong>You can use an over or underhand grip on the bar or dumbbells.<\/strong><\/li>\n<li><strong>An overhand grip will work your upper lats, rhomboids, and traps to a greater degree, while an underhand grip will work the lower lats and also recruit the biceps.<\/strong><\/li>\n<li><strong>If doing this routine multiple times a week, try switching up the grips each time to target the muscle groups from different angles.<\/strong><\/li>\n<\/ul>\n<p><strong>Tricep Kickbacks<\/strong><\/p>\n<ul>\n<li><strong>Aim for 10-12 reps on each side.<\/strong><\/li>\n<li><strong>Again, make sure to isolate this movement in the triceps.<\/strong><\/li>\n<li><strong>Do not swing the arms to gain momentum \u2014 you will only be cheating yourself!<\/strong><\/li>\n<\/ul>\n<p><strong>Elbow Plank<\/strong><\/p>\n<ul>\n<li><strong>Hold an elbow plank for max time.<\/strong><\/li>\n<li><strong>Try to increase the duration of your hold each time you do this circuit.<\/strong><\/li>\n<li><strong>Make sure to maintain good form throughout and avoid arching or bowing the back.<\/strong><\/li>\n<li><strong>If you break form, you have reached your max time.<\/strong><\/li>\n<\/ul>\n<p>After you complete a round of this circuit, take a two-minute break.<\/p>\n<p>Walk around, stretch out your arms and legs, and grab some water.<\/p>\n<p>Then repeat the circuit two more times!<\/p>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-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-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-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-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-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<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\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-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-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:\/\/join.fitmotherproject.com\">\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\">JOIN NOW \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\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\n<h3>Tuesday: Cardio<\/h3>\n<p>After an awesome strength training day, follow this up with some <a href=\"https:\/\/www.fitmotherproject.com\/how-much-cardio-to-lose-weight\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=workout-plan-for-womens-weight-loss&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener\">cardio<\/a> the next day to increase cardiovascular fitness and burn calories.<\/p>\n<p>First of all, this to something that you enjoy.<\/p>\n<p>This could be a local spin class, a trail run, swimming laps, or water aerobics. Anything that gets the heart pumping.<\/p>\n<p>In addition, you should try to aim for at least 30-60 minutes.<\/p>\n<p>If you are short on ideas, below is a great running interval workout you can try. This can be done on a treadmill or outside.<\/p>\n<p><strong>Warm-Up: Run at a light pace for five minutes.<\/strong><\/p>\n<p><strong>Main Interval<\/strong><\/p>\n<ul>\n<li><strong>Jog for five minutes at a moderate pace. This is slightly faster than your warm-up pace, but you should still be able to hold a normal conversation.<\/strong><\/li>\n<li><strong>Do a light recovery jog for one minute.<\/strong><\/li>\n<li><strong>Run for four minutes at a slightly faster pace. You should feel slightly more breathless than at the previous interval.<\/strong><\/li>\n<li><strong>Do a light recovery jog for one minute.<\/strong><\/li>\n<li><strong>Run for three minutes at an increased pace from the previous interval. You should only be able to talk in short sentences.<\/strong><\/li>\n<li><strong>Do a light recovery jog for one minute.<\/strong><\/li>\n<li><strong>Run for two minutes at a fast pace.<\/strong><\/li>\n<li><strong>Do a light recovery jog for one minute.<\/strong><\/li>\n<li><strong>Run for one minute at a full out sprint<\/strong><\/li>\n<li><strong>Do a light recovery jog for one minute.<\/strong><\/li>\n<\/ul>\n<p><strong>Cool Down: Light jog for 5 minutes.<\/strong><\/p>\n<p>This ladder workout is a time-efficient cardio workout that is great for weight loss and increasing fitness.<\/p>\n<p>Again, this is just an example of a type of cardio workout you can include in your weekly routine.<\/p>\n<p>If you prefer biking, swimming, hiking, or any other endurance activity, feel free to add this to your routine.<\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"4888\" class=\"elementor elementor-4888\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-120e8bb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"120e8bb\" data-element_type=\"section\" data-e-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-2fefb5b\" data-id=\"2fefb5b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-69f1b0a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"69f1b0a\" data-element_type=\"section\" data-e-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-50 elementor-inner-column elementor-element elementor-element-c190c70\" data-id=\"c190c70\" data-element_type=\"column\" data-e-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-5bc0a3e elementor-hidden-phone elementor-widget elementor-widget-image\" data-id=\"5bc0a3e\" data-element_type=\"widget\" data-e-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<img decoding=\"async\" width=\"168\" height=\"255\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2021\/05\/banner-img-burn-rx.png\" class=\"attachment-full size-full wp-image-4889\" alt=\"\" \/>\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-3a13a94 elementor-hidden-phone elementor-widget elementor-widget-image\" data-id=\"3a13a94\" data-element_type=\"widget\" data-e-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<img decoding=\"async\" width=\"69\" height=\"36\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2021\/05\/banner-arrow.png\" class=\"attachment-full size-full wp-image-4886\" alt=\"\" \/>\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-a5575f8\" data-id=\"a5575f8\" data-element_type=\"column\" data-e-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-39b4e74 elementor-widget elementor-widget-heading\" data-id=\"39b4e74\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><u>Meet Burn RX.<\/u>  The Safe &amp; Effective Metabolism Booster To Help You See Faster Results\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-39193f4 elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-image\" data-id=\"39193f4\" data-element_type=\"widget\" data-e-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<img decoding=\"async\" width=\"168\" height=\"255\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2021\/05\/banner-img-burn-rx.png\" class=\"attachment-full size-full wp-image-4889\" alt=\"\" \/>\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-f3523fe elementor-widget elementor-widget-text-editor\" data-id=\"f3523fe\" data-element_type=\"widget\" data-e-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>Burn RX is for women who are working on losing weight and want to see faster and easier results from their eating &amp; exercise efforts. It helps your body burn more fat before, during, and after your workouts, which will improve your body composition while boosting your energy + metabolism.<\/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-67e6215 banner-link elementor-widget elementor-widget-text-editor\" data-id=\"67e6215\" data-element_type=\"widget\" data-e-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<a href=\"https:\/\/store.fitmotherproject.com\/collections\/supplements\/products\/burn-rx-brx?utm_source=site&amp;utm_medium=banner&amp;utm_term=&amp;utm_content=&amp;utm_campaign=burn-rx\">Click here to learn more about <strong>Burn RX<\/strong>: the powerful &amp; research-backed formulation of 17+ ingredients that improve your metabolism, fat burning, blood sugar, and energy levels \u00bb<\/a>\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\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<h3>Wednesday: Stretching and Balance Training<\/h3>\n<p>Think of this day as an active recovery day.<\/p>\n<p>You can try out a yoga class at your gym or do some light stretching and balance moves in the comfort of your own home.<\/p>\n<p>Here are a few sample moves that you can use in your weekly routine if you need some ideas.<\/p>\n<p><strong>Mountain Pose<\/strong><\/p>\n<ul>\n<li><strong>Stand tall with your feet together, shoulders relaxed, and weight evenly distributed through your feet.<\/strong><\/li>\n<li><strong>Take a deep breath and raise your hands overhead, palms facing each other with arms straight.<\/strong><\/li>\n<li><strong>Reach up toward the sky with your fingertips.<\/strong><\/li>\n<li><strong>Hold this for three deep breaths.<\/strong><\/li>\n<\/ul>\n<p><strong>Downward Facing Dog<\/strong><\/p>\n<ul>\n<li><strong>Start on all fours with hands directly under your shoulders.<\/strong><\/li>\n<li><strong>Move your hands a few inches forward and spread your fingers wide.<\/strong><\/li>\n<li><strong>Press your palms into the floor and press your butt toward the ceiling, bringing your body into an inverted V position.<\/strong><\/li>\n<li><strong>Your feet should be about hip-width apart, with the knees slightly bent.<\/strong><\/li>\n<li><strong>Hold for three deep breaths. Come into the plank position, and then return to the downward-facing dog for another three breaths.<\/strong><\/li>\n<\/ul>\n<p><strong>Upward Facing Dog<\/strong><\/p>\n<ul>\n<li><strong>Start by lying on your stomach with your hands near your shoulders.<\/strong><\/li>\n<li><strong>Inhale and press your hands firmly into the floor and slightly back.<\/strong><\/li>\n<li><strong>Straighten your arms and lift your torso up and your legs a few inches off the floor.<\/strong><\/li>\n<li><strong>Hold for three deep breaths.<\/strong><\/li>\n<li><strong>Straighten into a plank position, then return to the upward-facing dog for another three breaths.<\/strong><\/li>\n<\/ul>\n<p><strong>Seated Twist<\/strong><\/p>\n<ul>\n<li><strong>Sit on the floor with your legs extended.<\/strong><\/li>\n<li><strong>Cross your right foot over the outside of your left thigh.<\/strong><\/li>\n<li><strong>Keep your right knee pointed up.<\/strong><\/li>\n<li><strong>Then place your left elbow to the outside of your right knee.<\/strong><\/li>\n<li><strong>Place your right hand on the floor behind you near your lower back.<\/strong><\/li>\n<li><strong>Twist to the right as far as you can.<\/strong><\/li>\n<li><strong>Hold this for 30 seconds.<\/strong><\/li>\n<li><strong>Switch sides and repeat.<\/strong><\/li>\n<\/ul>\n<p><strong>Tree Pose<\/strong><\/p>\n<ul>\n<li><strong>Stand with your arms at your sides.<\/strong><\/li>\n<li><strong>Keep your weight on your left leg and place the sole of your right foot\u00a0inside of your left thigh.<\/strong><\/li>\n<li><strong>Once balanced, bring your hands in front of you in a prayer position.<\/strong><\/li>\n<li><strong>Extend your arms overhead, separated and facing each other.<\/strong><\/li>\n<li><strong>Hold this position for 30 seconds.<\/strong><\/li>\n<li><strong>Lower and repeat on the right side.<\/strong><\/li>\n<\/ul>\n<p><strong>Child\u2019s Pose<\/strong><\/p>\n<ul>\n<li><strong>Sit up on your heels.<\/strong><\/li>\n<li><strong>Bring your torso forward, and allow your forehead to rest on the mat or floor in front of you.<\/strong><\/li>\n<li><strong>Lower your chest as close to your knees as you comfortably can, extending your arms in front of you.<\/strong><\/li>\n<li><strong>Hold the pose and take several deep breaths.<\/strong><\/li>\n<\/ul>\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"11296\" class=\"elementor elementor-11296\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb8f687 option-banner elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb8f687\" data-element_type=\"section\" data-e-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-top-column elementor-element elementor-element-9f91548\" data-id=\"9f91548\" data-element_type=\"column\" data-e-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-8ca855d elementor-widget__width-auto elementor-widget-tablet__width-inherit elementor-widget elementor-widget-heading\" data-id=\"8ca855d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Join <em>Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64266ae elementor-widget__width-auto elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"64266ae\" data-element_type=\"widget\" data-e-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<img decoding=\"async\" width=\"192\" height=\"12\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2025\/04\/long-arrow.png\" class=\"attachment-large size-large wp-image-11293\" alt=\"\" \/>\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-1387405 elementor-widget__width-auto elementor-widget elementor-widget-button\" data-id=\"1387405\" data-element_type=\"widget\" data-e-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:\/\/join.fitmotherproject.com\">\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\">JOIN NOW \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\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\n<h3>Thursday: Full Body Weight Training\/Resistance Training<\/h3>\n<p>Repeat the circuit workout that you did Monday, or <a href=\"https:\/\/plan.fitmotherproject.com\/?utm_source=blog-post&amp;utm_medium=text-link&amp;utm_term=workout-plan-for-womens-weight-loss&amp;utm_content=&amp;utm_campaign=fm30x\" target=\"_blank\" rel=\"noopener\">try this workout<\/a>.<\/p>\n<p>Strength training is crucial to any weight loss program; therefore, you should include at least two, or even three, full-body strength training days a week.<\/p>\n<h3>Friday: HIIT\/Cardio<\/h3>\n<p><a href=\"https:\/\/www.fitmotherproject.com\/hiit-workouts-for-women\/\" target=\"_blank\" rel=\"noopener\">High-intensity interval training (HIIT)<\/a> is a great way to burn calories and tone muscles.<\/p>\n<p>Additionally, <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/obr.12532\" target=\"_blank\" rel=\"noopener noreferrer\">research<\/a> has shown that HIIT training can be a very time-efficient component to include in a weight loss program.<\/p>\n<p>Many gyms offer their own version of HIIT training, and there are many workouts available that follow this format.<\/p>\n<p>If you would like to try something on your own, try out the workout below.<\/p>\n<p>Even with the warm-up and cool-down, this time-efficient workout can be done in under thirty minutes.<\/p>\n<p>For this reason, it is a great beginner HIIT workout to burn calories and work multiple muscle groups.<\/p>\n<p><strong>Warm-Up<\/strong><\/p>\n<p>Perform each of these moves for 30 seconds, moving right into the next move.<\/p>\n<ul>\n<li><strong>Jumping Jacks<\/strong><\/li>\n<li><strong>Butt Kickers<\/strong><\/li>\n<li><strong>High Knees<\/strong><\/li>\n<li><strong>Jump Squats<\/strong><\/li>\n<\/ul>\n<p>Once finished, repeat one more time for a total of four minutes.<\/p>\n<p>Rest for one minute, then start the main set.<\/p>\n<p><strong>Main Workout<\/strong><\/p>\n<p>For the main workout, you will perform each of these moves for 30 seconds and rest for 30 seconds.<\/p>\n<ul>\n<li><strong>Alternating Jumping Lunges<\/strong><\/li>\n<li><strong>Burpees<\/strong><\/li>\n<li><strong>Alternating Side Lunge with Kick<\/strong><\/li>\n<li><strong>Mountain Climbers<\/strong><\/li>\n<li><strong>Side to Side Hops<\/strong><\/li>\n<li><strong>Plank Jacks<\/strong><\/li>\n<li><strong>Jump Rope<\/strong><\/li>\n<li><strong>Tricep Dips<\/strong><\/li>\n<\/ul>\n<p>Rest for one minute, then repeat.<\/p>\n<p>As your fitness levels improve, you can increase the interval to 45 seconds with a 15-second rest.<\/p>\n<p><strong>Cool Down<\/strong><\/p>\n<p>Do some light walking or jogging and stretching following this workout.<\/p>\n<h3>Saturday: Rest Day or Full Body Training<\/h3>\n<p>You can use today for a rest day.<\/p>\n<p>Or if you are further along in your training, you can add another full-body workout day in here and repeat your workout similar to your workouts on Monday and Thursday.<\/p>\n<h3>Sunday: Rest Day<\/h3>\n<p>Make sure to include at least one rest day in your weekly schedule.<\/p>\n<p>This will let your muscles recover and rebuild.<\/p>\n<p>It will also decrease your risk for injury and help prevent burnout so you are motivated to start again the next week!<\/p>\n<p>The mid-week stretching day helps with muscle recovery, but this complete rest day will allow for muscle recovery to leave you feeling fresh and motivated for the next week.<\/p>\n<p>You can do some light walking or work around the house, but nothing too taxing on the body.<\/p>\n<p>Enjoy your day off \u2014 you earned it!<\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth9\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img data-del=\"avatar\" src='https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/09\/Holly-bio-pic.jpg' class='avatar pp-user-avatar avatar-250 photo ' height='250' width='250'\/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Holly Smith, M.D.<\/div>\n        <div class=\"author-job\">B.S. Dietetics, <span>NASM-PES Certified Trainer<\/span><\/div>\n          <div class=\"author-title\"><p>Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/p>\n<\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.<\/p>\n<p>She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.<\/p>\n<p>Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.<\/p>\n<p>Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.<\/p>\n<p>She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results &amp;amp; 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 a workout plan for women&#8217;s weight loss.<\/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>While there is no one-size-fits-all weight loss plan, here is a general formula that a workout plan for women&#8217;s weight loss should follow.<\/p>\n","protected":false},"author":9,"featured_media":8002,"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-2289","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 v28.8 (Yoast SEO v28.8) - 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