Starting a fitness and weight loss journey can be cumbersome and daunting, especially when trying to lose extra weight. With so many exercise regimes, workouts, and diet plans, choosing a fat-loss workout plan that works can be quite tricky. Nevertheless, following a workout plan that prioritizes weight loss and ensures women’s health is essential for a healthy mind and body.
If you are a woman looking for an effective weight loss plan to start your fitness journey, we are here to make things easier for you. This 8-week beginner fat-loss workout focuses on simple, yet effective weight-loss workouts that will yield the desired results for a smarter, better you.
The Importance of Weight Loss in Women’s Health
Weight management plays a pivotal role in women’s health and well-being. This is because women are at a higher risk of weight concerns and obesity compared to men. According to research, certain lifelong hormonal, environmental, and psychological factors that affect women elicit behavioral and biological responses that place them at an increased risk of obesity.
A consistent workout regime containing weight loss workouts is important for women’s health for the following reasons:
- Helps burn calories
- Aids in preserving muscle mass
- Enhances metabolism
- Reduces stress and anxiety
- Encourages the development of healthy habits, making it easier to stay on track with weight loss goals.
8-Week Workout Plan for Beginners
This 8-week workout plan for weight loss in women is designed with the most effective weight loss regime in mind: cardio combined with strength training.
This fat loss workout plan is a High-Intensity Interval Training (HIIT) that combines strength training with cardio while alternating short and intense bursts of activity with rest periods. This fat loss workout aims to maximize calorie burn while improving overall cardiovascular fitness.
Please note that even if the exercises mentioned in this 8-week fat loss workout plan are beginner-friendly, it is still advised to undertake a health assessment and consult your dietician before starting the workout.
WEEK 1-2
| Day | Type | Exercise and Reps |
MONDAY | Full-body Strength Training | Squats 3 x 12 Push-ups 3 x 10 Bent-over Rows 3 x 12 Lunges 3 x 10 Plank 3 x 20sec |
TUESDAY | Cardio and Core | Cardio 20-30 min Crunches 3 x 15 Russian Twists 3 x 20 Leg Raises 3 x 15 Plank 3 x 20sec |
| WEDNESDAY | Rest or active recovery Light walking Gentle Yoga Stretching | |
| THURSDAY | Cardio and Core | Cardio 20 x 30min Crunches 3 x 15 Russian Twists 3 x 20 Leg Raises 3 x 15 Plank 3 x 20sec |
| FRIDAY | Full Body Strength Training | Squats 3 x 12 Push-ups 3 x10 Bent-over Rows 3 x 12 Lunges 3 x 10 Plank 3 x 12 |
| SATURDAY | Full Body Strength Training | Squats 3 x 12 Push-ups 3 x 10 Bent-over Rows 3x 12 Lunges 3 x 10 Plank 3 x 20sec |
| SUNDAY | Rest or active recovery Light walking Gentle Yoga Stretching |
Week 3-4
| Day | Type | Exercise and Reps |
MONDAY | Full-body Strength Training | Squats 3-4 x 12-15 Push-ups 3-4 x 12 Bent-over Rows 3-4 x 12-15 Lunges 3-4 x 12 Plank 3-4 x 30sec |
TUESDAY | Cardio and Core | Cardio 30-35 min Crunches 3-4 x 20 Russian Twists 3-4 x 25 Leg Raises 3-4 x 30 Plank 4 x 30sec |
| WEDNESDAY | Rest or active recovery Light walking Gentle Yoga Stretching | |
| THURSDAY | Cardio and Core | Cardio 30 x 35min Crunches 3-4 x 20 Russian Twists 3-4 x 25 Leg Raises 3-4 x 30 Plank 4 x 30sec |
| FRIDAY | Full Body Strength Training | Squats 3-4 x 12-15 Push-ups 3-4 x12 Bent-over Rows 3-4 x 12-15 Lunges 3-4 x 12 Plank 3-4 x 30 |
| SATURDAY | Full Body Strength Training | Squats 3-4 x 12-15 Push-ups 3-4 x 12 Bent-over Rows 3-4 x 12-15 Lunges 3-4 x 12 Plank 3-4 x 30sec |
| SUNDAY | Rest or active recovery Light walking Gentle Yoga Stretching |
Week 5-6
| Day | Type | Exercise and Reps |
MONDAY | Full-body Strength Training | Squats 4 x 15 Push-ups 4 x 12-15 Bent-over Rows 4 x 15 Lunges 4 x 12 Plank 4 x 30sec |
TUESDAY | Cardio and Core | Cardio 35-40 min Crunches 4 x 20 Russian Twists 4 x 25 Leg Raises 4 x 20 Plank 4 x 30sec |
| WEDNESDAY | Rest or active recovery Light walking Gentle Yoga Stretching | |
| THURSDAY | Cardio and Core | Cardio 35 x 40min Crunches 4 x 20 Russian Twists 4 x 25 Leg Raises 4 x 20 Plank 4 x 30sec |
| FRIDAY | Full Body Strength Training | Squats 4 x 15 Push-ups 4 x 12-15 Bent-over Rows 4 x 15 Lunges 4 x 12 Plank 4 x 30 |
| SATURDAY | Full Body Strength Training | Squats 4 x 15 Push-ups 4 x 12-5 Bent-over Rows 4 x 15 Lunges 4 x 12 Plank 4 x 30sec |
| SUNDAY | Rest or active recovery Light walking Gentle Yoga Stretching |
Week 7-8
| Day | Type | Exercise and Reps |
MONDAY | Full-body Strength Training | Squats with weights 4 x 15 Push-ups 4 x 15 Bent-over Rows with Heavy Weights 4 x 15 Weighted Lunges 4 x 12 Plank with arm lift 4 x 30sec |
TUESDAY | Cardio and Core | Interval Training 30-40 min Bicycle Crunches 4 x 20 Russian Twists with weights 4 x 25 Leg Raises 4 x 20 Plank with leg lifts 4 x 30sec |
| WEDNESDAY | Rest or active recovery Light walking Gentle Yoga Stretching | |
| THURSDAY | Cardio and Core | Interval Training 30 x 40min Bicycle Crunches 3-4 x 20 Russian Twists with weights 4 x 25 Leg Raises 4 x 20 Plank with Leg Lifts 4 x 30sec |
| FRIDAY | Full Body Strength Training | Squats with Weights 4 x 15 Push-ups 4 x 15 Bent-over Rows with Heavy Weights 4 x 15 Weighted Lunges 4 x 12 Planks with Armlifts 4 x 30sec |
| SATURDAY | Full Body Strength Training | Squats with Weights 4 x 15 Push-ups 4 x 15 Bent-over Rows with Heavy Weights 4 x 15 Weighted Lunges 4 x 12 Planks with Armlifts 4 x 30sec |
| SUNDAY | Rest or active recovery Light walking Gentle Yoga Stretching |
Conclusion
Weight loss workouts focusing on fat loss are designed to ensure women achieve their weight loss gials easily and efffectively. However, women should always consult their dietician before starting their weight loss journey as any underlying health condition can worsen if not checked before workouts. Although many weight loss products promise to cut off that extra fat, weight loss workouts that involve exercises and fitness routines are effective and more result-oriented.
Nevertheless, a proper diet and a fitness regime go hand in hand to ensure optimum women’s health and fitness for long-term well-being.
