Workout Routines

[Workout Routine][grids]

Workout Routines for Men

[Workout routine for men][bleft]

Women's Workout Routine

[Women's Workout Routine][bsummary]

Fat Loss Gym Workout Plan for Women - 12 Week Exercise Program

  Fat Loss Gym Workout Plan for Women

  This 12 week fat loss gym workout plan for women is designed specifically for fat burning and to build your desired beach body. Abs are done twice a week.  There is no need to train abs every single day as this will only strain the muscles. By performing cardio in the beginning of the routine and early in the morning your body will use stored fat as fuel rather than any carbs or food that you eat throughout the day.  In case, if cardio become easier you can increase the speed or incline of the treadmill. You can also perform high intensity interval training.

Don't miss:

  Diet is as important to this routine as performing each exercise with as much intensity as possible. For an individual to see results from this fat burning workout plan, it is necessary to eat a clean and healthy diet to enhance results. With a fat burning routine it is very important to take twice amount of protein. It is also important to have one carb loading day throughout the week to confuse the body, thus stimulating metabolism and fat loss. You need to eat a clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away. Drink plenty of water while performing this as drinking water helps to keep up your metabolism and hydrate your muscle tissues.

12 Week Fat Burning Gym Workout Plan for Women

Training Level: Beginner/Intermediate/Advanced

Training Days: 3 Days

Routine Duration:  12 Weeks or 3 Month

Warm up:  5min warm up before you begin your workout

Rest: 60 or 90 sec between sets

Protein Intake: Take twice amount of protein

Sleep: 8 hrs

Daily Workout Schedule:

Day 1 ( Monday): Upper Body

Day 2 (Tuesday): Lower Body and Abs

Day 3 (Wednesday): Rest Day

Day 4 (Thursday): Upper Body

Day 5 (Friday): Lower Body and Abs

Day 6(Saturday): Rest Day

Day 7(Sunday) : Rest Day


Workout Plan

Fat Loss Gym Workout Plan for Women

Share this Image On Your Site

Day1 : Monday  - Target: Upper  Body

Barbell  Bench Press -Sets: 3- Reps: 15,12,10

Barbell Row- Sets:3- Reps: 12, 10, 8

Dumbbell Lateral Raise- Sets:3- Reps: 12, 10, 8

Wide Grip Lat Pull Down- Sets:3- Reps: 12, 12,12

Cable Triceps Pushdown- Sets:3- Reps: 12, 12,12

Preacher Curl- Sets:3- Reps: 12, 12,12

Day 2 : Tuesday - Target: Lower Body and Abs

Squats- 3- 15,15,15

Lying Leg Curls- 3- 15,12,10

Leg Extension- 3- 15,12,10

Leg Press - 3- 15,12,10

Hanging leg  Raise- 3- 20,20,20 

Day 3: Wednesday- Rest Day

Day 4: Thursday - Target: Upper Body

Dumbbell Bench Press- 3- 15,12,10

One Arm Dumbbell Row- 3- 15,12,10

Shoulder Press- 3-15,12,10

Pull Ups- 3- 15,12,10

Dumbbell Standing Triceps Extension- 3- 15,12,10

Dumbbell Curl- 3- 15,12,10

Day 5: Friday - Target: Lower Body and Abs

Squats- 3-15,12,10

Leg Extension - 3- 15,12,10

Deadlift - 3- 15,12,10

Leg Press- 3- 15,12,10

Seated Calf Raise- 3-15,12,10

Leg Raise- 3- 15,12,10

Plank  -3-120 sec each

Hanging Knee Raises-3- 15,12,10

Day 6 : Saturday- Rest Day

Day 7: Sunday- Rest Day


Week 1 - 3 cardio sessions. 30 minutes.
Week 2 - 3 cardio sessions. 30 minutes.
Week 3 - 3 cardio sessions. 30 minutes.
Week 4 - 3 cardio sessions. 30 minutes.
Week 5 - 4 cardio sessions.  30 minutes
Week 6 - 4 cardio sessions. 30 minutes
Week 7 - 4 cardio sessions. 30 minutes
Week 8 - 4 cardio sessions. 30 minutes
Week 9 - 5 cardio sessions. 30 minutes.- Intense cardio workouts
Week 10 - 5 cardio sessions. 30 minutes - Intense cardio workouts
Week 11 - 5 cardio sessions. 30 minutes- Intense cardio workouts
Week 12 - 5 cardio sessions. 30 minutes- Intense cardio workouts

Good Luck! Keep in touch and update your progress in the comment box. If you have any doubts or questions about this12 week fat burning gym workout plan for women please comment below, we are here to help you.


  1. The cardio sessions don't match the image. Which is correct? The image or text in the post.

    1. Thank you for notifying us. Post is updated now

  2. Is it 3 cadrio sessions for 30 mins each or 30 mins total for all 3 sessions?

    1. 3 cardio sessions in a week each consisting of 30 min. Stay tuned and update your progress.

    2. This is still kind of confusing to me. So are you saying for the weeks we do 5 cardio sessions we are only doing 6 minutes per session for a total of 30 minutes that week? Or are we doing 30 minutes of cardio 5x per week for a total of 150 minutes?

    3. In this workout plan we spend 30 min for a cardio session. For 5 cardio sessions we spend 5X30 minutes.

  3. I have just started this program and I am a beginner to weight training! How many weeks until I will start noticing results and changes to my body?

    1. In 3 weeks you will notice changes

    2. Should I do the cardio on workout Days?
      Do I need to incress the wheight when I decress the repetition?

    3. This is an intense training routine so You should do cardio on workout days.

      This is a pyramid type workout routine. Pyramid training is one of the effective way to build muscle and strength. Ascending pyramid type training is a best workout routine for those seeking strength gains. In ascending pyramid scheme you should increasing the weight on successive sets

  4. Is there a program similar that one could do at home?

  5. What are your recommendations for types of cardio?

  6. I like how this workout is laid out. I'm looking forward to seeing what kind of weight loss I see on this. I need to lose around 60 pounds. If nothing else, it's a good start.

  7. Where can I find a meal plan to fit with this workout plan? The diet is a bit vague. I need more insight, sorry. Thanks in advance.

  8. How long is each day supposed to take? I feel like I rushing thru them and done pretty quickly.

    1. If you do properly with 60 or 90 sec between sets, you will take 60-90 min for lifting and an extra 30 min for cardio days. Lastly, don't forget to load more weight on successive sets since it is a pyramid workout routine in ascending triangle mode.

  9. Should you do warm up sets before the 3 sets?

    1. Warm up is a necessary thing, do a 5 min warm up in the beginning.

  10. How many calories do each workout burn?