Workout Plan For Weight Loss Female + Fitness Flab

Workout plan for weight loss female The plan for effectively getting into shape and losing weight involves involving the cardio vascular training, resistance training, and exercises for flexibility.

Contents

Weight loss workout plan for beginners female at home Gym workout plan for weight loss female Workout plan for weight loss female at home Best workout routine for weight loss female

Here is a well-proportioned plan to help you kick off the enterprise.

Just as a note, you may want to customize the plan based on the intensity of the workouts you can handle.

It is always recommended that if you are a first timer, or have had any physical ailment, you should talk to a physical trainer or doctor before taking up a new exercise regime.

Weight loss workout plan for beginners female at home

Here’s a comprehensive weight loss workout plan for beginners that can be done at home.

Warm-up (5-10 minutes)

1. Jumping jacks: There are 3 approaches for the 20 reps exercise.

2. Marching in place: Each exercise should be performed with three repetitions of 20 repetitions, including with the legs and back on a BOSU ball.

3. Leg swings: Our second set of exercises includes 3 sets of 20 reps for front and back movements. (Best cardio workouts for weight loss)

4. Arm circles: 3 sets of pull throughs (forward and backward) at 20 reps.

5. Neck stretches: Twenty reps of three sets on each side first side to side and forward.

Monday is dedicated to Upper Body part and Cardio workout.

1. Push-ups: Three exercises being done in the group of ten repetitions.

2. Chair dips (using a chair or bench): 3 groups of ten repetitions

3. Tricep dips (using a chair or bench): Repititions: 3 sets of 10.

4. Bicycle crunches: 3 reconstruction and 10 reps each(elements consist of 3 reconstructions and 10 reps each).

5. Jumping jacks: They have to repeat it 3 sets of 20 reps.

6. Burpees: They should do this exercise in three sets of ten reps.

Tuesday it is Lower Body and Core.

1. Squats: three reps of ten sets

2. Lunges: triple set of ten (for each leg)

3. Calf raises: It is, therefore, recommended that a person should take 3 sets of 15 reps.

4. Plank: Three sets of holding weight at 30 seconds

5. Russian twists: Three different sets with ten repetitions.

6. Leg raises: As for weights: it is recommended to perform 3 sets of 10 reps.

Wednesday (Rest day)

Thursday consists of the upper body and cardio exercises.

1. Push-ups with claps: Many repetitions of 10 in 3 sets

2. Incline push-ups (using a chair or bench): 3 approaches with ten repetitions of the exercise.

3. Tricep kickbacks: This consists of 3 sets with each having 10 repetitions.

4. Jumping jacks with weights: Three sets of twenty repetitions.

5. Mountain climbers: Three sets of the sets and repps are 20.

6. Burpees with jump: That is 3 sets of 10 repetitions.

Fridays are set for training the lower body and the core muscles.

1. Deadlifts: Three excercises of ten repetitions.

2. Calf raises on step-ups: It had three sets of ten repetitions.

3. Glute bridges: Three series of ten repetitions.

4. Side plank (each side): 3 sets of 30second hold

5. Leg raises with weights: In warm ups he had to conduct 3 sets of 10 reps

6. Wall sits: The last series consisting of 3 holds at 30 seconds of every pose.

Saturday and Sunday (days of rest)

Additional Tips

1. Begin with smaller weights and then, progressively add the poundage as you continue the exercise routine.

2. Between sets, you should stay at least 30-60 seconds, but more if this is necessary.

3. If you are tired take a break as your mind and body well being come first.

4. To minimize the impact of dehydration make sure to take enough water during the course of workout session.

5. They should also put to practice the regular healthy foods which include fruits, vegetables, whole grains, lean proteins, and healthy fats.

6. At least 150 minutes of moderate intensity aerobic or 75 minutes of vigorous intensity aerobic activity per week should be accomplished.

7. It is, therefore, advised that one seeks advice from a healthcare provider or a certified fitness trainer for them to be provided with an ideal workout routine.

Gym workout plan for weight loss female

Below is a balanced gym workout plan which is aimed at weight loss. This plan comprises both cardiovascular exercises and strength training and stretches to ensure that you lose weight and get a good muscle tone. Ideally, one should train at least 4-5 times a week to see rapid improvement in the skeletal muscle mass.

Weekly Schedule

Monday: Full-Body Strength Training
Tuesday: Cardio & Core
Wednesday: Sleeping or Gentle Exercise
Thursday: Lower Body Strength Training focuses on the muscles of the lower half of the body including the thighs, hips and abdomen.
Friday: Cardio & Core
Saturday: The Upper Body Strength Training refers to procedures and steps on how to train the muscles of the upper body.
Sunday: Sitting or Walking

Monday: Full-Body Strength Training

1. Warm-Up (5-10 minutes)

Jogging or brisk walking
Leg swings , arm and body circles.

2. Workout

Squats – 3 set of 12 reps
Push-Ups – 3 sets of 10-12 reps if regular pushups could not be done, modified pushups could be done instead.
Dumbbell Rows are to be preformed with 3 sets with 12 reps per arm.
Lunges – 3 sets of 12 Lunges are to be performed per leg. Plank – three rounds of 30 -60 sec
Shoulder Press using Dumbbell – 3 sets and 12 repetitions.

3. Cool Down (5-10 minutes)

Stretching major muscle groups

Tuesday: Cardio & Core

1. Warm-Up (5-10 minutes)

Some moderate activity such as for instance light jogging or even simple jumping jacks.

2. Cardio Workout

All of us know about High-Intensity Interval Training (HIIT) that can range from 20-30 minutes.
Sedentary activities were defined as: (a) Light physical activity: 2 minutes of slow walking or slow cycling (b)
Moderate activity: 10 minutes of leisure cycling c) Vigorous physical activity: 1 minute of high intensity , such as sprinting.
Moderate exercise is for 1-2 minutes e.g., walking or slow cycling.
Repeat for 20-30 minutes

3. Core Workout

Russian Twists – 3 sets of 20 twists
Bicycle Crunches – Pre and post; 3 cycles of [20 crunches]
Leg Raises – 3 sets by 15 reps

4. Cool Down (5-10 minutes)

Gentle stretching

Thursday: Please add ‘Lower Body Strength Training’ into your table copy and change the notes of these exercises as follows:

1. Warm-Up (5-10 minutes)

Light aerobic exercise ( e. g., Ellis with an elliptical or stationery bike)
Dynamic stretches

2. Workout

Dead lift – 3 sets of 12 reiterations.
Leg press – 3 sets of 12.
Hamstring Curls – (3 x 15)
Later on, more specific exercises should be added – Glute Bridges – 3 sets of 15 reps.
Calf Raises – recommended three sets of twenty reps.

3. Cool Down (5-10 minutes)

Leg and glutes: Stretching that entails the leg and glutes muscles

Friday: Cardio & Core

1. Warm-Up (5-10 minutes)

Light cardio

2. Cardio Workout

Endurance of Steady-State Cardio – approx 30-40 mins
Moderate intensity aerobic exercise (such as, walking fast, running, cycling etc)

3. Core Workout

Mountain Climbers – 3 sets of 30 second
Toe Touches –three sets of fifteen repetitions
Plank with Shoulder Taps – The set was as follows: 20 taps on each side.

4. Cool Down (5-10 minutes)

Gentle stretching

Saturday: In the second one shoulder press has been regarding the upper body strength training a valuable component in the muscle building sessions.

1. Warm-Up (5-10 minutes)

Light aerobic exercises which include jogging and sweeping circles across the arms.

2. Workout

Push Ups or C-press – 3 sets of 12 repetitions
Dumbbell bicep curls – 3 sets of 15 AFI_Bench [Umes @$_Rst$ %> Brassiere Bench Press – 3 sets of 15 reps
The Tricep Dips – 3 sets of a target of 12 repetitions.
Pulldown Machine or ChinUps – Crosstraining Exercise – Set: 3 Rep: 12
Bent-over Row – 3 sets of 15 reps Dumbbell Side Lateral Raises

3. Cool Down (5-10 minutes)

The upper body is by far the most common area that is targeted in the majority of stretching focusing on the muscles found around this region.

Additional Tips

Hydrate Well: Hydrate the body before, during and after workouts to avoid cases of dehydration.
Nutrition: Regular exercise should be complemented by a nutrition plan that includes protein, fibre and the health beneficial fats.
Rest: It is wise that one should get enough sleep and rest so as to allow the muscles to relax and recover.

Workout plan for weight loss female at home

Here’s a comprehensive workout plan for weight loss for a female at home, including exercises, sets, reps, and a sample schedule: Here’s a comprehensive workout plan for weight loss for a female at home, including exercises, sets, reps, and a sample schedule.

Warm-up (5-10 minutes)

1. Jumping jacks: This is considered to be done in three sets, with repetitions of 20 reps.

2. Light cardio: running on the spot, skipping rope or riding a bicycle

3. Dynamic stretching: big leg swings, big arm swings and circles, large hip circles, and large twists of this part of the body.

If you are aiming for upper body and some cardio works then Monday is the most suitable day for the work out.

1. Push-ups: Three sets of twelve repetitions.

2. Tricep dips (using a chair or bench): Three sets containing 12 repetitions each.

3. Bicep curls (using dumbbells or water bottles): Three groups of the twelve repetitions.

4. Plank: There are 3 stages for a 30-second hold or 3 sets of 30 seconds hold.

5. Cardio exercise: to touch your limbs with your opposite hand – an easy 15-minute workout to do in place – follow up with jumping jacks.

Again, this would be an ideal workout to start at 5 am in the morning to take benefit from the, Lower Body and Core, workout on Tuesday.

1. Squats: There should be 3 sets with 12 reps of exercise.

2. Lunges: Squats 3 sets of 12 reps, per leg of the exercise.

3. Calf raises: It should be noted that the presented training program prescribes 3 approaches to each group of exercises, and the number of repetitions for each approach – 12.

4. Leg raises (lying on your back with arms extended): Three sets of twelve repetitions.

5. Russian twists (using a medicine ball or weight plate): Three sets of twelve repetitions.

Wednesday (Rest day)

Thursday Upper Body and Cardio workout or Cardio and Upper Body.

1. Incline push-ups: The first and second exercises are also done in three sets of twelve repetitions.

2. Shoulder press (using dumbbells or water bottles): Three types of 12 repetitions.

3. Chest flys (using dumbbells or water bottles): Each of the 3 cycles has 12 repetitions.

4. Plank: There are 3 sets that are to be held for 30-seconds.

5. Cardio exercise: running on the spot or star jumps as part of a warm-up for a full quarter an hour

Pump up your lower body and core muscles by joining our Friday’s exercise regimen.

1. Deadlifts: In total there should be 10 sets of 12 repetitions.

2. Step-ups (using a chair or bench): Three sets of 12 repetitions with regards to each leg.

3. Wall sits: Three test conditions of hold for 30 seconds

4. Leg raises (lying on your back with arms extended): Three repetitions of twelve repetitions are also considered.

5. Bicycle crunches: Three groups, to the tune of twelve repetitions.

6. Saturday & Sunday: Rest days

Sample Schedule

1. Monday: Upper Body and Cardio workouts will be deservedly dedicated to Sports Nutrition and Aerobics.

2. Tuesday: The lower body and core of our body plays a crucial role in the workout.

3. Wednesday: Rest day

4. Thursday: Upper Body and Cardio workouts consist of all the exercises which involves use of upper body muscles and body parts and cardiovascular exercises done in the gym.

5. Friday: I will focus mainly on the lower body and core areas.

6. Saturday and Sunday: This allows them to have rest days or days that they can hold less training sessions to give their bodies adequate time to recover.

Additional Tips

Start light and build up as you become strong.

Rest 60-90 seconds between sets.
Increase the intensity by adding reps, adding sets, or adding weight based on the appropriateness of the exercise you’re performing.
Form and technique are critical to the performance of the exercise.
Health-eating habits should be implemented with the try of regulating portions of food to complement your weight loss journey.
Stay hydrated and drink enough water in a day.

Important Notes

Consult with a healthcare professional before starting any new exercise program in order to ensure that you are healthy enough for this sort of dynamic effort.

Best workout routine for weight loss female

1. Cardio Workouts: Cardio exercises burn calories and, at the same time, increase your cardiovascular health. You have to train for a minimum of 150 minutes per week with moderate intensity, or for 75 minutes with vigorous intensity. You can do it in small pieces if you want.

Running, Jogging: Good in burning calories and increasing stamina. Start with 20-30 minutes, then try increasing.
Cycling: This can be done on a stationary bike or can be performed outside. It involves little strain on the joints and uses many calories.
Swimming: Experience with the whole body but little pressure on the joints
HIIT: It involves short bursts of intensity with recovery or lower intensity between the periods. HIIT, to some, is phenomenal at tearing through excess calories in the least amount of time.

2. Strength training:

Building muscle by increasing your lean muscle mass increases your resting metabolic rate and means you burn more calories at rest. You should aim to do resistance training 2-3 times a week, hitting major muscle groups.

Bodyweight Exercises: Squats, lunges, push-ups, planks—they all work quite well.
Free Weights: You can use dumbbells and kettlebells in efforts like bicep curls, tricep extensions, and shoulder presses.
Resistance Bands: Added resistance that is not dependent on heavy gear is great.
Machines: Machines, like leg press, chest press, and lat pulldown, which are useful if there.

3. Flexibility and Mobility

Doing flexibility and mobility exercises will optimize your performance by minimizing the risk of injury and aiding in recovery.

Yoga: It is through which flexibility can be achieved and also minimized stress, probably will aid in the recovery of the muscles.
Stretching: The range of motion will be improved if one does dynamic stretches prior to the workouts and static stretches after, that will prevent stiffness.

Sample Weekly Routine:

Monday: