Free Workout Routines for Women

free workout routines women

Free Workout Routines for Women

This feature on three workout routines for women has been one of our most successful articles on this weight loss and training health blog with over a million views and 500 comments and I have made an effort to reply to each and every one!

You will find beginner, intermediate and advanced versions of these workouts along with recommended sets and images of the exercises. If you are wondering how many repetitions to do of each exercise that depends on your goals. If you want to increase your cardiovascular levels aim for 14-16, if you are wanting to lose fat aim for 12-14 and if you want to gain muscle aim for 8-10.

Free Workout Routines for Women: Beginner – Shed Fat

Celebrity body style: Jennifer Lopez

Monday: Cardio + Toning

  • 5 minute Warm up on treadmill
  • 10 minute Jog on treadmill
  • 5 minute Cool down
  • 3 sets Pushups (view image)
  • 3 sets Lat pulldowns (view image)
  • 3 sets Bicep curls (view image)
  • 3 sets Triceps pushdowns with rope (view image)
  • 3 sets Dumbbell front raises (view image)

Tuesday: Off

Wednesday: Cardio + Core

  • 5 minute warm up
  • 3 sets Crunches on stability ball (view image)
  • 3 sets Plank (view image)
  • 3 sets Bent knee hip raises (view image)
  • 10 minute Interval training on treadmill
  • 5 minute Cool down

Thursday: Off

Friday: Cardio + Lower Body

  • 5 minute Warm up on treadmill
  • 3 sets Stability ball squats (view image)
  • 3 sets Forward lunges (view image)
  • 3 sets Lying Abduction (view image)
  • 3 sets Lying leg curls (view image)
  • 10 minute Jog on treadmill
  • 5 minute Cool down

Saturday: 30 minutes Brisk walk

Sunday: Off

Free Workout Routines for Women: Intermediate – Weight Loss +Toning

Celebrity body style: Jessica Simpson

Monday: Cardio + Toning
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Lat pull downs (view image)
• 3 sets Incline Dumbbell press (view image)
• 3 sets Triceps kickbacks on bench (view image)
• 3 sets Bicep curls on cable machine (view image)
• 3 sets Dumbbell lateral raises (view image)

Tuesday: Off

Wednesday: Cardio + Core
• 5 minute warm up
• 20 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Back extension (view image)
• 3 sets Bicycle crunches (view image)
• 3 sets Straight leg raises on bench (view image)

Thursday: 20 minutes Stationary Bike

Friday: Cardio + Lower Body
• 5 minute Warm up on treadmill
• 10 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Stability Ball Squats (view image)
• 3 sets Barbell Side Lunge (view image)
• 3 sets Bridges (view image)
• 3 sets Seated Calf raises (view image)

Saturday: 20 minutes Stationary Bike

Sunday: Off

Free Workout Routines for Women: Advanced – Define and Strength

Celebrity body style: Angelina Jolie/Janet Jackson

Monday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down

Tuesday: Toning Upper Body
• 8 minute Warm up on treadmill
• 3 sets Lat pulldowns (view image)
• 3 sets Dumbbell front raises (view image)
• 3 sets Bicep curls (view image)
• 3 sets Triceps pushdowns with rope (view image)
• 3 sets Dumbbell lateral raises (view image)
• 10 minute Cool down on treadmill

Wednesday: off

Thursday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down on treadmill

Friday: Toning Lower Body
• 10 minute Warm up on treadmill
• 3 sets Squats on Bosu ball (view image)
• 3 sets Dumbbell lunges (view image)
• 3 sets Seated Calf raises (view image)
• 3 sets Kneeling arm and alternating leg kicks (view image)
• 3 sets hamstring curl with ball (view image)
• 5 minute Cool down on treadmill

Saturday: Core
• 3 sets Plank on Stability ball (view image)
• 3 sets Kneeling rollout with ball (view image)
• 3 sets crunches on Stability ball (view image)
• 3 sets Plank with alternating legs (view image)
• 3 sets Reverse crunches (view image)
• 3 sets Back extensions (view image)

Sunday: Off

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Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi

  • Susana

    Would you recommend taking protein while doing these workouts? If so what brand do you recommend (specifically for women)?

  • Kbwagner83

    I am on week four of the beginner routine.  What are the results that one should see from the beginner routine?  I am seeing results but not big results, will I see more results as I move on to the next routines? 

    • http://weightlossandtraining.com Sam

      It really depends on what you mean by results! Gradual results are definitely the best though long term. You will definitely see more results as you move on to the next routines just also pay more attention to your diet.

  • Aarti

    Hey Sam,
    I’m a 19 year old, but I’m quite short (5′ only), with an average body(125 lbs). I eat at regular intervals, but I put on weight within a week of no workout. I understand that these workouts need to be done regularly, but are they better for the longer run? 
    Also, do you suggest a particular diet plan to go along with the JLo workout?

    • http://weightlossandtraining.com Sam

      Stick with these and they will definitely give you great results. For a meal plan check out this series: healthy diet plan for women

  • Lauren

    Im Lauren and i am 17, (almost 18) and I weigh 230, and am 5’2. I need to trim down, and gain muscle. I am graduating so I dont want to look back years from now, and go ‘i wish i had lost that weight then’. What do you suggest for diet, and workouts. Help me!! SOS

  • Lindsey

    I may have read wrong but how many is 1 “set”? I’m excited to do this, how long should I keep up if I’d like to lose about 25 lbs?

    • http://weightlossandtraining.com Sam

      1 set means one round of the exercise which could consist of 12-14 repetitions. Expect to drop about 1-2 lbs a week with the right diet.

  • Cathy

    Sam,

    I going to start your workout routine on Monday but I have a bad knee. Ive tried lungs and they are very hard on my knee. Can you recommend something for me?

    Thanks
    Cathy

    • http://weightlossandtraining.com Sam

      Try the squat with the stability ball between your back and a wall. Hope that helps!

  • Cas

    I started this workout almost 6 weeks ago about to move on to the intermediate level and with just the shed fat alone I’ve lost 11 pounds! At first I was thinking that being at the gym for not even an hour some days wasn’t going to be enough because I’m used to staying for about 2 hours. But I now know that less is sometimes more & I am very pleased with the results thus far. I am excited to start the weight loss and toning! 

    • http://weightlossandtraining.com Sam

      Awesome to hear! Good luck!

  • Janel Mcbeth

    I’m in pretty good shape, I work out at least 4 days a week. Overall I’m happy with my body going from being 200 pounds to 140 but I have had kids and have loose or flabby areas around by rear end and my stomach, could you tell me which if any of these exercises I should use? I should mention that I am not interested in loosing my rear end only toning it up.

    • http://weightlossandtraining.com Sam

      Sounds like you can go ahead and do the advanced workout and focus a little more on resistance training that will challenge you. Also can try HIIT if you haven’t done so already.

  • Lcm

    Is it alright to start on the advanced routine?

    • http://weightlossandtraining.com Sam

      Sure, if you feel like you’ve been working out for a while then go ahead otherwise start from the beginner and work up so your body can adapt.

  • Savethedogs

    I just started this routine at the gym after being sick of just doing cardio. You say to do interval training
    On the treadmill but I’m not sure how to go about that. I know what interval training is but I don’t know what that means for the 10 minutes on the treadmill. Thanks!

  • LB

    Is one 30 second plank considered a set? Or how many planks are in each set?

    • http://weightlossandtraining.com Sam

      That is correct!

  • Kim

    I’m on week 4 of the beginner routine. I’m 34, mother of 2, 5’6, 186lbs. I wanted to thank you for this article. It has helped me more than you could ever know. I’ve already lost 4 lbs., and several inches. When I started, I could only jog for 2 min. on the treadmill (for fear of dying…lol). Yesterday, I jogged 7 min! I pushed myself, and did what I could. The jogging on treadmill has been the only obstacle, but I’m gaining on it. So far, so great! Thanks again!!

    • http://weightlossandtraining.com Sam

      Awesome feedback, great job and keep it up!

  • Lb_985

    i started this routine today and i dont feel like i did enough.. should i give it time or add something to the work out?

    • http://weightlossandtraining.com Sam

      Definitely give it time and if you need to increase the weights.

  • http://profile.yahoo.com/XIMKIR6ZSUNLIWNSM4HZ57RJRM Katherine

    So excited to start this today.  I’ve lost 26 pounds so far and I’ve become a distance runner.  Now it’s time to buckle down, lift heavy and lose another 30 pounds.

  • Annabelle

    So it keeps saying “sets.” How many reps are in a set for these workout plans?

    • http://weightlossandtraining.com Sam

      Please read the second paragraph of the article

  • Jillapril78

    I’m 33 and I weigh 150. My goal is to lose 10 pounds in a month (or pretty darn close to it). What speed should I be doing on the treadmill when it says “jog”?

    • http://weightlossandtraining.com Sam

      Instead do this – HIIT

  • Ready2Go

    Hey! I just turned 27 and I’m feeling like getting my butt in gear! I really like what I’ve read so far but I have a question. I don’t currently have access to a treadmill, so what is a good substitue? Also I am 5″7 and about 290 pounds and would like to reach a target weight of 190 at least. Thanks for good info.

  • Ready2Go2012

    Hey! I just turned 27 and I’m feeling like getting my butt in gear! I really like what I’ve read so far but I have a question. I don’t currently have access to the workout equipment listed for beginners. Ie:treadmill, lat pulldowns, triceps pushdowns with rope. I work everyday and getting to the gym is just simply not attainable at this time. So, what are good substitutes for these things, if any? Also I”m 5″7 and approx. 290 lbs. and would like to reach a target weight of at least 225-250. Thanks.

  • Ladyram24

    exactly how long do i need to do each level? 

    • http://weightlossandtraining.com Sam

      About 6 weeks is a good time

  • chanell

    hi just want to ask if i can do the routine everyday?

    • http://weightlossandtraining.com Sam

      Better if you follow the days suggested in the workouts

  • Geena

    hello i started on the JLo workout 2 weeks ago and i could see results as early as now! Diet also helps with this workout I must say. Im just amazed how fast my body responded to the routine. Thanks so much for this! :)

    • http://weightlossandtraining.com Sam

      That is awesome, thanks for the feedback and keep up the great work!

  • http://twitter.com/Jahemian Jana

    Is is something I’ve been looking for for awhile, but I don’t know what weights to start on? I used to do similar things at the gym when I had a personal trainer tailor a program for me, and he had written down the weights. I guess I will need to try to remember where to start (as I put all the weight back on :( )

    Anyway, thanks for posting this. :)

    • http://weightlossandtraining.com Sam

      Here is what you do. If you are aiming for 12 reps, then the last one should be almost impossible to do. Hope that helps!

  • Megan

    I have found that the treadmill is awful on my knees and hips. Would using the elliptical instead give me the results I’m wanting?

    • http://weightlossandtraining.com Sam

      You bet, it’s a good alternative as long as you keep it variable with intensity

  • Sally

    Hi Sam,
    Do you do all the 3 sets one after the other or do you mix the excercises up?
    Thanks
    Sally

    • http://weightlossandtraining.com Sam

      Hi Sally, you do the 3 sets one after the other in the order the exercises are listed.

  • http://weightlossandtraining.com Sam

    30 to 60 second rest periods are recommended

  • Katie

    I just did the first day of the JLo workout, but looking forward I don’t think I understand the bent knee hip raises. Can you explain that? Also is it okay to do cardio on the off days or is it best to rest entirely?

    • http://weightlossandtraining.com Sam

      Hi Katie, for the bent knee hip raises start out flat on your back and then bring in your knees and tuck them towards your belly. Not a bad idea to do cardio days on off days, try and have at least one day a week where you totally rest though.

  • delina

    Hi,I have been going to the gym regularly 2-3 times a week for the past 2 years and excersing for around 2 and a half hours but with little results :-( I want to tone up and lose body fat especially in the thighs area.I am thinking about following the rutines you suggested but can only attend gym 3 times a week,what should I do in the intermediate program regarding the Thursdays and Saturdays excercises,should I add them to the other days rutines?Also can you please suggest what excersises to perform for targeting my most problematic are (thighs) ?Thanks.

  • MS

    Hey Sam, I just followed you on twitter and found your great side. Keep up the good work. My girlfriend wants to loose weight and i suggested to do the JLO workout. I noticed that there is not a workout for the Chest. Would it be wise if I add Machine Bench press ?

    • http://weightlossandtraining.com Sam

      Very good point, I’m going to recommend push-ups with knees on the floor first to make sure there are less imbalances in muscle.

  • sara

    hi sam
    i’m 29 years old,i don’t want to loose weight,what i want is just gaining muscle,i was wondering if u could suggest a program and how much weights should i use? ,(i have to say that i was exercizing before but i haven’t done it for a year),tnx

    • http://weightlossandtraining.com Sam

      The beginner one listed here is a great place to start. For weights, you want to aim so that if you’re doing 14 reps that the last one is almost impossible to complete.

  • ritika

    Hey! I read the above post & started following the advanced level as I’ve already been going to gym since 3 months. However your exercises aren’t giving me the desired results. I am losing weight but if I eat even a piece of chocolate, I tend to put on weight. I’m 5 feet, 61kgs as per now. December month is very very important to me & I’m keen on losing at least 6-7 kilos weight. Please please suggest something. Awaiting an early reply. I’d be really glad if you come up with a good answer.

    • http://weightlossandtraining.com Sam

      Why are you focusing so much on weight as the measure of your success? Forget it, as you will probably gain muscle along the way as you lose fat which means some added weight. Instead focus on continually improving your diet with clean natural foods and supplements that can boost your results plus lots of water and adding variation to your workouts every week, whether it be increasing weights or reps.

  • jjrsmommy1977

    I started this workout this week! I hope that I get the results that I would like. I am 35 years old and weigh in at 151lbs. all baby weight, my son is still with me 8 years later! Any suggestions on targeting the ever so hard baby area?

    • http://weightlossandtraining.com Sam

      It’s really going to come down to increasing your exercise intensity week by week and also tightening up your diet plan to cut out all the processed and sugary foods. Make sure to follow my free 5 day body transformation course by joining the newsletter.

  • http://weightlossandtraining.com Sam

    You bet, keeping your core tight is a great way to keep your form in tip top shape.

  • http://weightlossandtraining.com Sam

    It doesn’t matter too much, do what seems right for you, I used to do evenings but have switched to mornings so that I make sure to start off my day on the right foot, but it definitely took some time to adapt.

  • kary.schmit@gmail.com

    I’m going to start this workout today! getting married in 6 months and with the summer parties i have gained back the weight i lost =o(

    • http://weightlossandtraining.com Sam

      Awesome, good luck and train hard!

  • http://weightlossandtraining.com Sam

    Depends on your goals, if you read the first paragraph – If you want to increase your cardiovascular levels aim for 14-16, if you are wanting to lose fat aim for 12-14 and if you want to gain muscle aim for 8-10.

  • Jessica Walch

    Hi my name is Jessica I’m 17. I started working out just doing my own thing this past summer and cut out Dairy, Gluten, and Corn syrup from my diet and dropped from 157 lbs to 137lbs. Doing my own routine, i just cant seem to peak over 137 no matter what i do. I saw this and am starting the advanced routine. All my weight is between my belly button and my knee’s, i want my thighs and but to slim down all the way down along with my sides. It looks like this routine will really do the trick. :) One question i have is, is this routine safe to do with a bad knee? and how well will it target my problem areas?

    • http://weightlossandtraining.com Sam

      Absolutely, go through these routines as have tons of great feedback. Yes doesn’t matter if you have a bad knee as long as you are watching your form, making sure you have adequate warm-up and never letting your knee go past the front of your foot when doing any kind of squatting movement. Engaging your core muscles should also help with the foundation and balance of your legs.

  • disqus_leQivHnadJ

    Hi Sam –
    I am just starting out with this routine and I wanted to know how much resistance / weight should i be putting the equipment on.
    Example:
    -Triceps pushdowns
    -Lat pulldowns
    -Seated Calf raises
    -Lying leg curls

    How much should i use with the weights? 5lbs? I want to loose weight and I am pretty strong, but I dont want to gain muscle too much. Any suggestions?

    • http://weightlossandtraining.com Sam

      If you are working on fat loss, then aim for 14-16 reps, and you know the right weight when the last rep is almost impossible to complete. Keep rest periods under 30 seconds between sets and don’t worry about adding muscle, it takes a lot of weight and tons of protein to get there.

  • Lorena

    SAM, I am 5’2 170 lbs, my ideal goal for my body since I am curvy is 135-140 (Eventually I’d like to get to my H.S and almost full college years weight of 125). How long do I stay at your beginners level before bumping up to intermediate? I am interested in doing short runs like 3k-6.5 ks run. So I am guessing i’d focus on cardio right?

    • http://weightlossandtraining.com Sam

      6 weeks should do the trick. Adding lots of cardio is a great idea, aim for about 2-3 days on top of your weight routine.

  • http://weightlossandtraining.com Sam

    Thanks for the kind words Keisha, glad you are finding the information in my blog helpful!

  • http://weightlossandtraining.com Sam

    Have a pre-workout drink like http://weightlossandtraining.com/supps/aminoenergy and fill your ipod with some really good music. Then instead of making your cardio long, make it short and intense!

  • Bonny Pearl

    Hi there! Going to start this plan on Monday after work. Is there an App that I can load on my iPhone so I can easily read the plan and view the images for each type of exercise while at the gym? If not that’s fine, I will use the web but if there is an App that would be great! Thanks!

    • http://weightlossandtraining.com Sam

      Not yet, but definitely have an app or mobile component being planned so stay tuned! For the meantime write it down in a workout journal and follow your progress for best results.

  • christa

    Hi. I have been training for the last 4 months and lost 20 kilos!!! To be honest with you. I HATE cardio. I warm up for 10 minutes , then weight training. But I do jumping squats , jumping lunges and fast steps ups on a step… sets 4 x 30sec and for the jumping squats and lunges 4×15 reps. Can I still do these cardio workouts instead of treadmill and stationary bike? Then follow your program?

    • http://weightlossandtraining.com Sam

      You definitely can, mix it up as much as you can. Jumping rope will also be a great alternative!

  • Audrey Clark

    Sam I want to start the beginers workout. How do I know how much weight is needed?

    • http://weightlossandtraining.com Sam

      Hi Audrey, when the reps mention 10 for example, you want to select a weight where the last rep is nearly impossible to complete.