Losing weight and body toning goes hand in hand. In order to lose weight, you need a routine and lots of discipline to follow it. When a workout plan is combined with a healthy diet and the right amount of motivation, the results will surprise you. Weight loss workouts for women must include strength training and other forms of exercises, for it helps your body tone and become stronger.
Whether you are a home-maker or a workaholic with 9 hours job, it is everyone’s prerogative to stay fit. To get the desired body and good health, you don’t need a gym. You can do all at home or by yourself. All you need is some determination and discipline. Here is weight loss workout plan for women to get a fit, stronger and leaner body.
This fitness program for women focuses on weight loss, toning and increasing the strength of the body. It is a six-day plan that can be used until the desired weight is achieved. Once you reach your desired weight, you can reduce the time devoted to cardio exercises and focus on strength training and body toning.
Day 1 of Workout: Cardio + Strength Training (Arms and Abs)
Cardio: The first day of workout focuses on Cardiovascular exercises and strength training of arms and abs. Since you are looking to lose weight, 30 minutes of Cardio every day is important. Begin, the work out session with 15 minutes of jump rope. Do it with 3 minutes of jumping and 30 seconds of interval. The rest of the 15 minutes, choose from Jumping lunges, jumping jacks, stair climbers, jumping squats or any cardio exercise of your choice. These exercises will not only help you sweat out but also strengthen muscles and increase your stamina.
Strength Training: For the next 30 minutes, a routine focusing on arms and abs should be performed. Planks make you work on your arms and core. Begin with plank position and slowly lower your body down to hold yourself in pushup position by bending the elbow to rest on forearms, one at a time. Perform 3 sets of 10 repetitions each. Take rest of at least 1 minute in between a set.
Pushups :Lie down on the floor with stomach on the floor, with your palms on either side of your chest. With the help of your arms lower your body as much and then get to the high plank position. Continue doing this for 3 sets of 8 repetitions each. Don’t forget to take a break.
Crunches:Follow the pushup exercise with basic crunches. Lie down on your back and bend your knees without lifting your feet from the ground. Now aim to bring your upper body as close as you can to your knees. Bend only as much as the body can tolerate. Initially, it may seem like you cannot move, however, your body will continue to get flexible. Perform 3 sets of 15 repetitions. Intervals are necessary.
Bicycle Crunches:To take your strength workout to next level, perform bicycle crunches. Lie down on your back and while cycling in the air, bend your upper body and bring your elbow to the knee that is bent. Do this for 5 minutes.
Finally, do leg raises. It is simple but requires a lot of strength and builds your core. While lying down on your back, lift both your legs together and straighten them in the air. And then, bring them down but do not touch the ground and lift them up again. 3 sets of 20 repetitions will be beneficial.
Day 2 of Workout Plan: High-Intensity Interval Training
The second day of workout plan is about High-Intensity Interval Training, also known as HIIT and Sprint Training. It is commonly done on a treadmill, cycling machine or elliptical in gyms. However, there are a variety of cardio exercises that can be performed in order to do interval training and you don’t need a gym for it.
Look for a place where you can go for running. A nearby park with a track is not a bad option. A minimum of 40-minute routine is needed.
Before you start the routine, a few stretching exercises and a 2 minute of jogging around the track will get your body warmed up. This is necessary to avoid any form of injury or muscle soreness. The sprint needs to be 60-80 percent maximum intensity for about 30 seconds and then recover for 2 minutes by slowing down to a comfortable speed of walking or jogging. Repeat the routine 6-8 times per workout.
There are other forms of exercises that can be performed for interval training. Try jumping jacks, stair climbers, jumping squats, walking lunges combined with some strength exercises such as pushups, lunges, leg lifts, and crunches.
Day 3 of Workout Plan: Cardio + Butts, Back, and Legs
A good weight loss workout plan for women must focus on the toning of the muscles. On the third day of the fitness program, we continue with 30 minutes of cardiovascular exercises like Day 1. Please note, regular cardio is imperative in all weight loss workout plan for women.
Next up is back, butt and legs workout. A few exercises dedicated to strengthening the back and legs muscles will do wonders to your posture.
Start with Superman: For this exercise, lie down on your stomach and lift both your arms and legs simultaneously. Lift your head, looking straight and hold this position for as long as you can. Perform 3 sets of 8-10 repetitions each.
Bridge Pose: This is one of the best back workouts for women. Lying on the floor on your back, bend your knees and place your feet on the floor. Then, take a deep breath in and raise your pelvis and butts as high as possible. Hold this position for as long as possible. Continue doing this for 10-15 repetitions.
Planks:Perform planks just as day one of the workout plan. Continue the routine with squats, a good workout to strengthen the spine and leg muscles. Stand with legs shoulder width apart and lower your upper body in a seating position. Bend the knees to 90 degrees and then go back to standing positions. Practice 3 sets of 10 -12 repetitions each. Take it to the next level by performing wide leg squats. You must stand with your feet placed wider than normal squats and go as lower as possible.
Practice Lunges. Stand with your feet together and then place one foot forward. Bend both your knees to 90 degrees and then go back to the starting position. Practice 3 set of 10 repetitions each.
Day 4 of Workout: Cardio + Strength Training and Body Toning Training
Do the same workout as Day 1.
Day 5 of Workout Plan: Cardio + Strength Training and Body Toning Training
Do the same workout as Day 3
Day 6 of Workout Plan: Cardio + Full Body Strength Training
This is the last day of the week to workout on. Perform cardiovascular exercises as usual and then combine all the strength exercises into a circuit. Do three sets of five repetitions of each workout.
Day 7 of Workout Plan: Rest
You are doing a good job! Now, give a well-deserved break to your body to recover for the new week.
Things to Remember
- Any weight loss workout plan for women is not complete without cardiovascular exercises. So, don’t forget to devote at least 30 minutes daily to the cardio workout. These exercises help you warm up before you begin body toning and strength training.
- Keep yourself hydrated by drinking lots of water.
- Eat nutritious and healthy food daily.
- Most importantly avoid junk food.