Weight Loss Workout Plan For Women

The first thing you need to decide on when you are embarking on a fitness regime is what type of work out you want to engage in.

To MAXIMIZE your weight loss results, try strength training first then cardio.

What are the benefits of doing resistance training first?
How To Maximize Weight Loss Results


Intense, high quality weight training is MORE effective for taking fat off and keeping it off than cardio! Whereas if you do cardio first, your weight training performance (and results) will suffer.

Remember to hit the weights first while you feel fresh, then your body will have the preferred muscle fuel available and be primed to burn fat as soon as you start your cardio.

Taking weight lifting as an example, you could start off with a workout that looks something like this:

  • 3 days a week, lift weights
  • Each time, do a full-body workout
  • Begin with stretches and some cardio to warm up
  • Do 3 sets of 8-12 reps of one exercise per each body part (i.e. shoulders, hamstrings, biceps, abs, etc.)
  • Stretch as part of a cool down routine

If you decide to do just cardio, you could do something like this:

  • 3 days a week, do cardio
  • Each time, you can either do the same form of cardio or switch it up (i.e. elliptical trainer, treadmill, bike)
  • Begin with stretches and some very easy, slow-paced cardio to warm up
  • Workout for 15-30 minutes, depending on your ability level
  • Stretch as part of a cool down routine

It’s important to start off slow and gradually build up. With weight lifting, you can add more weight to your lifts as you progress.

With cardio, you can add more time to your sessions as you progress. Building up your session times gradually allows you to progress, see improvement, not over-train or get burnt out. Once you reach your initial goal, you may find yourself setting another one, and that’s great. It’s important to always have something to work towards or look forward to.

Whatever workout you choose, whether its lifting weights, dancing, swimming or biking, choose something that you enjoy doing. That way you increase your chances of sticking to it.

In choosing the best weight loss workout plan for women, remember if you want to be efficient and MAXIMIZE your results, its strength training first, and then cardio!

For more ways to boost the intensity of your exercising safely read our article


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