Women's Weight-Loss Workout Plan

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Start with a 5–10-minute warm-up to get your heart rate up and muscles ready for workout. Walking fast, running in place, or jumping jacks are great cardio exercises.

Cardiovascular Exercise

150 minutes per week of moderate-intensity cardio. Choices might involve: Moderate to high-intensity exercise, running, brisk walking, Cycling Swimming Dancing, Group Aerobics.

Cardiovascular Exercise

Stair climber or elliptical. Arrange fun activities. Changing your training routine may test your muscles and keep things fresh.

Strength Training

Strength-train twice or three times a week. Strength training increases metabolism, making weight loss simpler. Select complex exercises. Some examples:

Strength Training

Squats, lunges, push-ups, dumbbell or barbell workouts (chest presses, shoulder presses, rows, and deadlifts), Planks, core workouts, Resistance band exercises

Strength Training

As you get stronger, add weight or resistance. Perform 2-3 sets of 8-12 repetitions with rest intervals.



HIIT once or twice a week. Sprints followed by brief rests are HIIT. This workout boosts cardio and calorie burn. HIT workouts include: Tempo workouts, Jumping jacks, Burpees, Peak climbers


For every exercise, go hard for 20-30 seconds, then rest for 10-20 seconds. Repeat the circuit for 10–15 minutes.

Flexibility and Stretching

Stretching after workouts improves flexibility, reduces muscular soreness, and speeds recovery. Target hamstrings, quadriceps, calves, chest, back, and shoulders.

Rest and Recovery

Take breaks between workouts. To avoid overtraining and injury, rest one or two days every week. Adjust exercises as needed.

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