If you are looking for a comprehensive, easy-to-follow, and effective workout program to shed some excess pounds and improve body composition, you’ve come to the right place.
In this article, I’ve shared a women’s 8 week fat loss workout routine that will enhance your strength and fitness and help you achieve the best shape in an organized fashion.
I’ve included various exercises to make this program interesting, motivating, and effective.
Workout Plan Summary
This program involves performing weight training three times and cardio twice or thrice a week.
After completing this 8-week workout program, you’ll be able to lift more, look better, and feel strong.
Here’s a quick summary of this routine:
| Duration | 8 Weeks |
| Split Type | Cardio and Strength Split |
| Program Goal | Increase Strength, Endurance, and Fat Loss |
| Sessions/week | Six |
| Duration/Session | 75-minute resistance training/45-minute cardio |
| Workout Level | Intermediate |
| Target Gender | Females |
| Equipment Needed | Gym Equipment |
If you train at home, I recommend following this 12-week exercise routine to enhance your fitness and shape your physique.
Women’s 8 Week Fat Loss Workout Routine to Get Strong and Toned
Workout Instructions:
- Warm-up: Start your workout with 5 minutes of dynamic warm-up. Warm-up exercises elevate heart rate, increase body temperature, and prepare your muscles for intense training.
- Rest between exercises: keep the rest time between sets as short as possible.
- How much should you lift? Calculate your one-rep max and lift weight accordingly.
Week 1 to 4 – Alternating Strength and Cardio Training
- Monday – Chest and Shoulder
- Tuesday – Low-Impact Cardio
- Wednesday – Legs and Glutes
- Thursday – Moderate Cardio
- Friday – Back and Arms
- Saturday – HIIT Cardio
- Sunday – OFF
Monday – Chest and Shoulder
| Exercise | Sets | Reps |
|---|---|---|
| Seated Pec Deck Fly | 3-4 | 15-20 |
| Incline Machine Bench Press | 3-4 | 12-15 |
| Flat DB Bench Press | 3-4 | 10-12 |
| Alternating Front Raises | 3-4 | 10-12 |
| Cable Lateral Delt Raises | 3-4 | 10-12 |
| Bent-over Rear Delt Raise | 3-4 | 10-12 |
Tuesday – Low-Impact Cardio
Perform cardio exercises at 40-60 percent of your maximum heart rate (MHR). You can calculate your MHR by subtracting your age from 220.
| Exercise | Activity | Interval |
|---|---|---|
| Treadmill | 15-minute | 2-minute |
| Bicycling | 5-minute | 2-minute |
| Elliptical | 5-minute | 2-minute |
| Core Training | 15-minute | – |
Wednesday – Legs and Glutes
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extension | 3-4 | 15-20 |
| DB Front Squat | 3-4 | 10-15 |
| Machine Leg Press | 3-4 | 10-15 |
| Lunges/Step-up | 3-4 | 8-10 |
| Leg Curl | 3-4 | 15-20 |
| Hip Thrust | 3-4 | 10-12 |
Thursday – Moderate Cardio
Perform cardio exercises at 60-80 percent of your maximum heart rate.
| Exercise | Activity | Interval |
|---|---|---|
| Treadmill | 10-minute | 2-minute |
| Bicycling | 5-minute | 2-minute |
| Elliptical | 5-minute | 1-minute |
| Tri-set Abs Workout | 20-minute | – |
Friday – Back and Arms
| Exercise | Sets | Reps |
|---|---|---|
| Front Lat Pull-down | 3 | 12-15 |
| Seated Cable Row | 3 | 12-15 |
| Landmine T-Bar Row | 3 | 12-15 |
| One-arm DB Row | 3 | 8-10 |
| Rope Press-down | 2 | 15-20 |
| Overhead Triceps Extension | 2 | 15-20 |
| Preacher Curl | 2 | 15-20 |
| Hammer Curl | 2 | 15-20 |
Saturday – HIIT Cardio
Perform exercises at 80-95 percent of your maximum heart rate.
| Exercise | Activity | Set |
|---|---|---|
| Treadmill | 30-second run, 1-minute break | 6-8 |
| Battle Rope | 20-second swing, 40-second break | 4-6 |
| Bicycling | 20-second swing, 40-second break | 4-6 |
| HIIT Core Workout | 15-minute | 1 |
Week 5 to 8: Cardio and Strength Training AM/PM Workout
During the fifth to eighth weeks, you’ll do cardio four times weekly in the morning and resistance training five days weekly in the evening. This will keep your metabolic rate high and help you burn calories throughout the day.
Pairing this workout with a calorie-restricted balanced diet will speed up your weight loss, build lean mass, and help you achieve your best shape.
- Monday: Cardio (AM) and Upper Body (PM)
- Tuesday: Cardio (AM) and Lower Body (PM)
- Wednesday: Morning OFF, Evening Upper Body
- Thursday: Morning Cardio, Evening OFF
- Friday: Morning Cardio and Evening Lower Body
- Saturday: Morning OFF and Evening Upper Body
- Sunday: Full Day OFF
Monday – Cardio (AM) and Upper Body (PM)
| Morning | Evening |
|---|---|
| 15-minute Treadmill | Overhead Press (4 sets of 15 reps) |
| 10-minute Elliptical | Flat DB Bench Press (3 sets of 15 reps) |
| 10-minute Bicycle | Seated Cable Row (3 sets of 15 reps) |
| 5-minute Jumping Rope | Close-Grip Lat Pulldown (3 sets of 15 reps) |
Tuesday – Cardio (AM) and Lower Body (PM)
| Morning | Evening |
|---|---|
| 10-minute Treadmill | Leg Press (4 sets of 15 reps) |
| 5-minute Elliptical | Leg Extension (3 sets of 15 reps) |
| 5-minute Bicycle | Leg Curl (3 sets of 15 reps) |
| 20-minute Abs Workout | Step-up (3 sets of 10 reps) |
Wednesday – Morning OFF, Evening Upper Body
| Evening Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 3-4 | 10-15 |
| Seated Pec Deck Fly | 3-4 | 10-15 |
| Lateral Delt Raises | 3-4 | 10-12 |
| Machine Row | 3-4 | 10-15 |
| Bench Dips | 3-4 | 10-15 |
| Concentration Curl | 3-4 | 10-12 |
Thursday – Morning Cardio, Evening OFF
Perform exercises at a low to moderate pace.
| Exercise | Activity | Rest |
|---|---|---|
| Treadmill | 10 minutes | 2-minute |
| Stationary Bike | 5 minutes | 2-minute |
| Elliptical | 5 minutes | 2-minute |
| Battle Rope | 5 minutes | 2-minute |
| Burpees | 3 sets x 10 reps | 1-minute |
| Kettlebell Swings | 2 sets x 20 reps | 1-minute |
| Barbell Thruster | 2 sets x 15 reps | 1-minute |
Friday – Morning Cardio and Evening Lower Body
| Morning | Evening |
|---|---|
| 5-minute Elliptical | Back Squats (4 sets of 10 reps) |
| 5-minute Bicycle | Front Lunges (3 sets of 10 reps) |
| 5-minute Jumping Rope | Lying Leg Curl (3 sets of 12 reps) |
| 20-minute Abs Workout | DB Frog Pump (3 sets of 12 reps) |
Saturday – Morning OFF, Evening Upper Body
| Evening Exercise | Sets | Reps |
|---|---|---|
| Push Press | 3-4 | 10-12 |
| Off Blocks Deadlifts | 3-4 | 10-12 |
| Kneeling DB Row | 3-4 | 10-15 |
| Reverse Pec Deck Fly | 3-4 | 10-15 |
| Rope Press-down | 3-4 | 10-12 |
| Biceps Curl | 3-4 | 10-12 |
Tips and Instructions to Maximize Your Results
Here are a few tips you can follow to achieve suitable results:
- Low-Calorie Meal Plan: There is no substitute for a low-caloric diet when it comes to weight loss. Weight loss is only achievable through cutting calories. By avoiding processed foods and including low-calorie filling foods in your diet, you can limit your calorie intake and lower your body fats over time.
- Train when you feel energetic: it isn’t about physical training only. It also requires mental toughness. So, it is crucial to exercise when you feel active and focused so that you can put your 100 percent during the workout.
- Pre-workout meal: Having some light snacks or drinks 30 minutes before the workout is best. For example, you can consume dried fruits, oatmeal, energy bars, whey protein, peanut butter toast, etc.
- Post-workout meal: Whether you train for muscle gain or weight loss, a high-protein meal after a workout is necessary to rebuild muscles and achieve better results. You can have a combination of protein and carbs, such as whey isolate protein and oatmeal, roasted chicken, boiled eggs, and banana, in your post-workout meal.
- Increase the intensity and load over time: The best way to maximize strength and endurance is to push yourself slightly harder every week. You can do that by raising the load on the bar, increasing the intensity, and reducing the interval time between sets each week.
- Adding a variety of exercises: You should perform a combination of resistance, cardio, and mobility exercises to stimulate your strength, speed, and endurance and shape your physique.
Download The Women’s Fat Loss Workout Routine PDF
Download this program to use it offline. You can also modify this program to make it fit for yourself based on your fitness level and preference.
