Fat Loss Gym Workout Plan for Female

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 end of the routine or 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 try high intensity interval training.

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Diet

A well planned diet can be very effective for weight loss. Diet is as important to this routine as performing each exercise with as much intensity as possible. For an individual to see visible weight loss 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.

  • High protein diet will boost your metabolic rate by 20-30%. The main point is, this elevated metabolic rate due to protein heavy diet will last for several hours after eating. Protein rich diet will also help you suppress hunger and appetite for hours after eating. 
  • Try Carb Backloading: carb backloading is a tactical diet approach to get the biggest weight loss benefit out of every one of your workouts. In carb backloading you limit carbohydrates through the day and wait to consume carbohydrates after a workout or much later in the day. When you eat carbs after a workout it will used as a fuel to muscle cells, this minimize the storage of carbs in fat cells.

The theory behind carb backloading is very simple, when you rest, the hormone called Insulin bring most of the carbs to fat cells where it is stored as fat. But after a workout you will be in high activity state, so most of the carbs are delivered to muscles. Each night while you sleep, your body start burning fat. If you don’t consume carbs at your first meal, this fat burning continues.

It is also important to have one moderate carb loading day/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. Combining these diet strategies with your workouts will give a boost to your weight loss journey. 

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

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Workout Plan

12 Week Fat Burning Gym Workout Plan for Women
 
 

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

Cardio

  • Week 1 – 3 cardio sessions. 3 x 30 minutes (90 min).
  • Week 2 – 3 cardio sessions. 3 x 30 minutes (90 min).
  • Week 3 – 3 cardio sessions. 3 x 30 minutes (90 min).
  • Week 4 – 3 cardio sessions. 3 x 30 minutes (90 min).
  • Week 5 – 4 cardio sessions. 4 x 30 minutes (120 min).
  • Week 6 – 4 cardio sessions. 4 x 30 minutes (120 min).
  • Week 7 – 4 cardio sessions. 4 x 30 minutes (120 min).
  • Week 8 – 4 cardio sessions. 4 x 30 minutes (120 min).
  • Week 9 – 5 cardio sessions. 5 x 30 minutes.- Intense cardio workouts (150 min).
  • Week 10 – 5 cardio sessions. 5 x 30 minutes – Intense cardio workouts (150 min).
  • Week 11 – 5 cardio sessions. 5 x 30 minutes- Intense cardio workouts (150 min).
  • Week 12 – 5 cardio sessions. 5 x 30 minutes- Intense cardio workouts (150 min).

Good Luck! Keep in touch and update your weight loss progress in the comment box. If you have any doubts or questions about this 12 week fat burning gym workout plan for women please comment below, we are here to help you.

 

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This Post Has 14 Comments

  1. I have a question on the cardio, the week 1 its 3 cardio sessions 3×30 90 minutes. Is it 3 different days do only 30 minutes . Or do 90 minutes each day that week?

    1. In the beginning start with 3 cardio sessions per week. And continue the progression like that. After one month you will do 4 cardio sessions per week.

      One more thing do cardio only after weight training. The advantage of doing weight training before cardio is that most of the glycogen will be utilized for weight training. So when you do cardio after weight lifting your body will burn fat for energy. Additionally a recent research conducted in University of Tokyo found that doing cardio after weight lifting will burn more fat during the first 15 minutes of the cardio session than doing cardio before resistance training.

      Tip: Incorporate more HIIT cardio workouts for better results.

  2. With doing this workout, do you recommend gradually increasing , decreasing or staying at the same weight for each set? Thanks

  3. Do you have a printable version of this workout?

  4. This program is a 12 week program but the workout schedule provided above is for Days 1-7. Once Day 7 is complete, would you just start again at Day 1 workout routine but gradually increase weight until 12 weeks have been completed?

    1. Start with 65-80% of 1 rep max. And one more thing, this is a pyramid style workout. In pyramid workouts you should increase the weight and decrease the reps for each set.

  5. In regards to the 12 week fat loss program it did not indicate the actual weights for ex. it states to do a barbell bench press but what is the weight pound for that? Or do we pick and choose the weights? Do you suggest that we start of light and each week progress with heavier weights?.

  6. Hi do i do weight before cardio or other way around?

    1. The advantage of doing weight training before cardio is that most of the glycogen will be utilized for weight training. So when you do cardio after weight lifting your body will burn fat for energy. Additionally a recent research conducted in University of Tokyo found that doing cardio after weight lifting will burn more fat during the first 15 minutes of the cardio session than doing cardio before resistance training.

  7. Hi. Maybe it’s a stupid question. but how does cardio work? for example, the first week 3x cardio session. 3 x 30 minutes (90 min). Should I choose 3 days a week to do 30 minutes of cardio per day?

  8. I like this routine but wondering if I can do any revisions – rearrange it from four days to three. I am only able to go to the gym three times per week (Monday, Wednesday, and Friday) because of my work schedule. I do have a bike at home that I use on Tuesday and Thursday for cardio. I like this routine because I already workout (weights and cardio) and I am trying to find a new routine for better fat loss.

  9. I’m looking forward to trying this. Please could you recommend food products for both carb loading and normal days and if this carb loading day should be done on a gym day or not. Also is there a best time of the day to work out? And what are the best supplement/powder types to use alongside this plan. Many thanks.

  10. Rotate your rest days but on occasion give your body 48 of rest to allow your muscles to truly recover. On rest days you can still take walks or gentle bike rides. Just don’t do a weight training. Activity is fine, as long as it is gentle and it giving your body RR rest & recovery.

  11. Hi, I have a question about the one-arm dumbell rows: should I complete 3 sets of 15, 12 10 reps on one arm completely before doing the other arm? Or is it 15 reps right arm followed by 15 reps left arm, then moving on to 12 and then 10 in that fashion?

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