4 week workout plan for weight loss female therefore, is a four-week training program laid down in the same fashion for weight loss:
This type of training entails both cardio and strength training as well as great flexibility exercises to provide an all round workout.
It is always recommended that anyone starting a new regimen involving exercise should first seek advice from his or her doctor especially if one is diabetic, hypertensive etc.
4-week gym workout plan for weight loss female
Week 1:
Monday (Chest and Triceps):
1. Warm-up: 5-10 minutes of warm up jogger minus jumping jacks, skip rope and so on.
2. Barbell Bench Press: Three classes of rep’s that range between 8-12.
3. Incline Dumbbell Press: Three sets of the reps in the range of 10 to fifteen.
4. Tricep Pushdown: 3 sets of 12-15 a little less.
5. Tricep Dip: 3 sets, repetitions ranging from 12-15.
6. Cool-down: On average, a regular hard stretching must take about 5-10 minutes.
Tuesday (Back and Biceps):
1. Warm-up: A 5 to 10 minutes of light cardio.
2. Pull-ups: 3 pairs of as many reps as possible
3. Barbell Rows: 3 sets of 8 – 12 reps
4. Dumbbell Bicep Curl: Here he should perform 3 sets with each set containing 10-15 reps.
5. Hammer Curl: This as many sets of 10-15 reps.
6. Cool-down: Stretches involving five to ten minutes of stretching.
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Wednesday (Rest Day) 4 week workout plan for weight loss female
Thursday (Legs):
1. Warm-up: Light calisthenics that take about 5- 10 minutes of aerobic exercise.
2. Squats: 3 sets with repetitions of 8-12 times
3. Leg Press: It is important to perform 3 sets of exercise where one dispenses about ten to fifteen repetitions.
4. Lunges: The same is 3 sets of 10-15 reps as far as the belonging to the leg press exercise is concerned as we have already mentioned above.
5. Leg Extensions: Using 3 sets, do 12-15 repetitions of the exercise.
6. Cool-down: It is recommended to spend 5-10 minutes in stretching.
Friday (Shoulders and Abs):
1. Warm-up: 5-10 minutes of warm up exercises including 5-10 minutes of brisk walking.
2. tanding Military Press: 3 sets using the number of reps ranging from 8 to 12.
3. Lateral Raises: These should ideally be 3 sets of 10-15 reps.
4. Rear Delt Fly: maximum three sets for 12-15 reps
5. Plank: 3 two times 30- 60 seconds
6. Cool-down: It should only require about five to ten minutes of stretching.
- Saturday and Sunday are considered as rest days so throughout these two days the learning process is free from
- the conventional classroom type learning they undergo the following activities or assignment.
Week 2: Free 4 week workout plan for weight loss
Monday (Chest and Triceps):
1. Warm-up: Upon arrival 5-10 min of warm-up, preferably, light aerobic exercises.
2. Dumbbell Chest Press: Each group of specific exercises is to consist of 10-15 repetitions and each exercise within the group is to be repeated three times.
3. Cable Flyes: This means it is recommended that a person perform three cycles of 12-15 repetitions.
4. Tricep Extension: Three groups where the number of reps is between 12-15.
5. Overhead Dumbbell Extension: 3 sets, for 12 – 15 reps.
6. Cool-down: The analysis of the given activity showed that it may take 5-10 minutes of stretching.
Tuesday (Back and Biceps):
1. Warm-up: 5-10 minutes of exercise, which include light jogging
2. Lat Pulldowns: 3 sets of 10–15 reps
3. Seated Row Machine: Three series or cycles of 10 to 15 reps each
4. Dumbbell Bicep Curl: Three approaches with ten to fifteen repetitions of each.
5. Preacher Curl: It is recommended to complete three cycles of reps, in the range of 10-15 reps per set.
6. Cool-down: Warm up: The warm up should take about 5-10 minutes and should include only stretching exercises.
Wednesday (Rest Day)
Thursday (Legs):
1. Warm-up: As a warm up the using 5-10 minutes of light cardio such as jumping jacks.
2. Deadlifts: Three lifts of 8 to 12 repetitions (Best cardio workouts for weight loss)
3. Leg Press Calf Raise: Three cycles of 10 – 15 repetitions.
4. Leg Extensions with Calf Raise: 3 sets in the range of 12-15 repetitions in each.
5. Calf Raise Machine: Protein: It should be done in 3 sets of 12-15 reps.
6. Cool-down: Half an hour of some mild stretching from 5 to 10 minutes.
Friday (Shoulders and Abs):
1. Warm-up: Warming up before exercising – 5-10 minutes warm up for the cardiovascular system
2. Standing Rear Delt Fly: 3 of 10-15 repetitions
3. Seated Front Delt Raise: The third set is 10-15 repetitions for each of the exercise.
4. Lateral Raises with Cable Rope: Power exercises in large muscle groups: 3 sets of 12- 15 reps.
5. Plank with Leg Lifts: 3 sets of 30-60 second of sideway jumps with either the left or the right leg.
6. Cool-down: encouraging and ensuring that the children spend 5-10 minutes in stretching.
- Saturday and Sunday constitute Rest Days or sometimes can be referred to as holidays or weekend.
Weeks’ Progression and Notes
- Gradually try to add more weight on to the bar each week as you build up muscle on the exercise.
- It is recommended that one should train the body at least once and not more than two exercise routines before taking a rest.
- Use the workout routine but if for any reason you have limitations or you have some injuries try to adjust them.
- Remember to maintain good postures and perfect form when executing the workout moves throughout the workout.
- It is similarly imperative that one stretches before the exercise in order to avoid damage.
More Information on Weight Losing
- It is advisable to follow a healthy diet plan together with this workout plan for the best results especially in weight loss .
- Follow a proper diet that has recommended amount of protein, good fat and complex carbohydrates.
- It is important to therefore ensure that you take lots of water in the course of the day.
- The objective must be to cut down on daily intake of food by approximately 500 calories.
- Make sure to go to bed early enough to ensure you achieve enough rest as the body works to recover from the workout.
Female weight loss workout plan for beginners
Here is a comprehensive female weight loss workout plan for beginners: Here is a comprehensive female weight loss workout plan for beginners.
Warm-up (5-10 minutes)
1. Light cardio: Simple exercises for warming up which include; jumping jacks, jogging in place, or cycling.
2. Dynamic stretching: Swinging of legs, wave-like movements of arms, rotating movements with the hips and the twisting movement of the entire upper body.
Monday (Chest and Triceps)
1. Warm-up: Warm-up consisting of 5 light cardio and dynamic stretching exercises
2. Barbell Bench Press: Three approaches have been incorporated which involves repetitions of 8-12 sets.
3. Incline Dumbbell Press: Three sets with repetitions of 10-15.
4. Tricep Pushdown: Three exercises repeated in sets of 12-15 repetitions.
5. Tricep Dips: 3 sets of 12 – 15 repsCool-down: They should spend about 5-10 minutes for stretching.
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Tuesday (Back and Biceps)
1. Warm-up: This particular exercise involves 5 minutes of warm up that comprises light cardio and dynamic stretching.
2. Pull-ups: Three sets of as many reps As Possible
3. Lat Pulldowns: 3 cycles of ten to twelve repetitions
4. Seated Row: 3 series of 10- 12 approaches
5. Bicep Curls: 10-12 repetitions in 3 sets will be performed.
6. Cool-down: Stretching should take not more than 5-10 minutes.
Wednesday (Rest Day)
- Spend one day in a week doing no weights to give your muscles the much needed time to relax and repair.
Thursday (Legs)
1. Warm-up: There should be 5 minutes warm up warm up through light aerobic exercises and dynamic stretching exercises.
2. Squats: 3 series of 8–12 reps
3. Leg Press: If so, then 3 cycles of 10-12 repetitions for every set are required.
4. Lunges: Of the three, the last set should be 10-12 reps per leg.
5. Leg Extensions: This exercise planned with 3 sets of 12-15 reps.
6. Cool-down: It has been recommended that 5-10 minutes of stretching be performed before engaging in activities throughout the day.
Friday (Shoulders and Abs)
1. Warm-up: five minutes warm-up that primarily includes aerobics and stretching.
2. Shoulder Press: Three approaches involving a number of repetitions that ranges from eight to twelve are usually taken.
3. Lateral Raises: Three groups: the first one is 10–12 repetition, the second is 10–12 repetition and the third one 10–12 repetitions.
4. Rear Delt Flys: Three 12-15…I think you can put together three of those, and that would do it.
5. Plank: 3 sets of holding for 30-60 seconds Hold a certain position for 30-60 seconds; three sets of it.
6. Russian twists: This is the type of exercise that you must do 3 times with repetitions of 10 to 12 repetitions for each set.
Cool-down: It takes only 5-10 minutes to do stretching exercises.
- Cardio and Active recovery Cardio exercise can be done on last two days which include Saturday and Sunday
- Cardio and active recovery are formed on last two days, Saturday and Sunday.
- Perform one kind of cardio for example : jogging, cycling or swimming for at least 30 minutes.
- Perform some form of active recovery which include taking a yoga session or a light jogging.
Progressive Overload
1. The best way to try at this is to add more weight since the amount was not stated by 2. 5-5lbs every two weeks.
2. Adding more reps to the exercise in the region of 2-3 reps every two weeks.
Nutrition Plan
1. Take foods rich in proteins, carbohydrate, and fats but low in cholesterol.
2.The recommended calories to be used in the process of losing weight should be reduced by 500 calories each day.
3. Consume no less than 8 glasses of water day.
4. Your metabolism must be active all the time and therefore snack every three to four hours.
5. This is why you should incorporate egg, chicken, turkey, fish, among others in your diet.
6. Always ensure you take complex carbohydrates that are packed with nutrients such as; brown rice, quinoa, whole grain bread among others.
7. Avoid consumption of junk foods and foods with added sugars to your diet as much as possible.
Tips and Considerations
1. It is always recommended to consult the doctor or a certified personal trainer, before beginning a new exercise regimen.
2. It is recommended that one begins by using a small amount of weights and then using increasing weight as one gains strength.
3. It is smarter to concentrate on the kind of weights to lift and how to do it than the masses.
4. Learn your body’s signals and take breaks when and if necessary.
5.bIt is important to change up your routines after every four to six weeks in order to keep the body guessing and in turn avoiding stagnation.
6. If you want to get more calories burnt, then try getting some HIIT into your cardio regime.
7 day workout plan for weight loss Female
One should, therefore, be balancing cardiovascular exercises with the exercise of strength and flexibility work. A 7-day workout plan, mainly focused on your fitness level and interests, must ensure you train different muscle groups with rest and recovery. Here is a detailed plan you can adhere to:
Day 1: Full Body Workout
Warm-up – 5-10 minutes
- Jumping Jacks
- Arm Circles
- High Knees
Workout – 30-40 minutes
- Circuit 1: Repeat for 3 times with 1 minute rest between circuits.
- Squads: 15 reps
- Push-ups: 12 reps
- Bent-over dumbbell rows: 12 reps per arm
- Plank: 30 seconds
Circuit 2 (Complete 3 times, rest 1 min. between circuits):
- Walking lunges: 15 reps per leg
- Dumbbell shoulder press: 12 reps
- Glute bridges: 15 reps
- Russian twists: 20 reps
Cool Down (5-10 minutes)
- Static stretch: focusing on major muscle groups
Deep breathing exercises
Day 2: Cardio and Core
Warm-Up (5-10 minutes)
- Light jogging or brisk walking
- Dynamic stretches
Workout: 30-40 minutes
Cardio—20 minutes :
HIIT: 30 seconds sprinting or fast cycling, then 1 minute at a slow pace x8 Core: 10-15 minutes Bicycle crunches:
15 reps per side Leg raises: 12 reps Plank with shoulder taps: 20 taps Cool Down: 5-10 minutes Static stretches to target core muscles
Day3: Active Recovery
Activity: 30-45 minutes Light activity, such as walking, yoga or stretching Easy movement to get the blood flowing and help in recovery Optional: 10-15 minutes Gentle stretch or foam roll
Day 4: Lower Body Strength
Warm-Up (5-10 minutes)
- Light cardio—jogging or brisk walking
- Dynamic leg stretches
Workout (30-40 minutes)
- Leg Strength Circuit—Repeat 3 times with 1 minute of rest between circuits
- Squats with weights: 15 reps
- Deadlifts: 12 reps
- Step-ups: 12 reps per leg
- Calf raises: 15 reps
- Cool Down: 5-10 minutes
- Static stretches focusing on lower body muscles
Day 5: Upper Body Strength
Warm-Up (5-10 minutes)
- Arm circles
- Light cardio—jogging or jump rope
Workout (30-40 minutes)
- Upper Body Circuit—Complete 3 times, 1 minute rest between circuits
- Bench press or push-ups: 12 reps
- Dumbbell rows: 12 reps per arm
- Shoulder press: 12 reps Bicep curls: 15 reps
- Tricep dips: 15 reps
- Cool Down, 5-10 minutes
- Static stretches for upper body
Day 6: CV and Flexibility
Warm-Up
- 5-10 minutes of Light CV
- Dynamic Stretching: Arm Circles
Workout
- CV: 20 minutes of Moderate SS CV on Treadmill
- Full Body Static Stretching: 10-15 minutes
- Include yoga poses such as Downward Dog, Child’s Pose, Cobra Pose
Cooling Down
- 5-10 minutes of Deep Breathing and Gentle Stretching
Day 7: Rest and Recovery
Activity
- Resting or very light activity like strolling or light stretching
- Focus most on hydration and nutrition
Additional Tips:
- Hydration: Take enough water throughout the day to stay well-hydrated.
- Nutrition: Use the diet to train toward weight loss.
- Sleep: Go to bed with an allowance to recover well and for general
