Free Workout Routines for Women
Written by Sam · Filed Under Workouts & Training 521,045 views
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 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
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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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I have viewed the define and strenghthen workout plan for women. I really would like to tryout this workout, but the plan only tells how many sets you should do not how many repetitions. I was wondering if anyone knew and how long should I do this workout. I’ve been on other workout plans that have lasted for 8 weeks and 16 weeks. If anyone knows, please let me know. Thank you.
Hi Adell, thanks for your post and noticing the reps were missing. If you’re looking to tone up you should be aiming for 12-14 repetitions. It is also a good idea to mix up your workout every 6-8 weeks. I will be adding some more workouts for women shortly! If you have any other questions please post away!
So I just discovered these great workout plans posted and I’m so excited to start them because it has been way too long since I have worked out. What I was wondering though, is how long should i do the beginner plan before i move on to the next one and so on…..
Hi Colette, you can do the first program for about 6-8 weeks before you move to the next level. Please keep us posted about your progress!
How long should I hold the “plank on swiss ball” and “plank with alternating legs”? Thank you.
Hi Jamie, you should try and hold it as long as you can. 30 seconds is a good length to aim for. If that becomes easy you can keep switching it up quickly so you don’t rest between sets.
hey everyone im 16 and trying to loose weight…here are my work out plans and i still cant loose weight…i run for 30 mins then run and downs stairs for about 20 mins and then i do jumping jacks and i swim. i have gained alot of strengh in my legs i can ankle curl about 550 with my legs. for my arms i do pushups and my arms are still not where i want them but my stomach is diffenly not where i want it to be. yes i am a 3 in pants but i want my stomach tight and looking good for that bikki in the summer…please someone help me.
Question- Is warmup/cool down on the treadmill a light job or a brisk walk?
Hi Steph, did you take the 5 day course to quick weight loss? Give it a go and see how it affects your results. You may also want to try interval training to boost your metabolism.
Hi Sam,
I used to be a dancer so I still have lean muscles but I havent worked out in forever and I want to start. I was wondering what sort of food and exersize plan you think would be best for me. I am 18 about 5Ft 7In and weigh about 113lbs. I don’t really need to lose weight but I need to tone and trim my tummy. I also want to start eating healthier. Your website is really cool by the way.
Hi Taylor, your question is a bit too complex for me to be able to write a quick answer for without me writing a whole book about it! Nevertheless, you can do these workouts and add a lot of interval training (see my article on that – http://weightlossandtraining.com/interval-training). With regards to foods you want to eat 5-6 small meals a day consisting of lean meats, lots of vegetables, fruit whole grains, beans and nuts. Mix it up as much as you can and try and have fun with it (e.g. low fat cottage cheese on green salad with strawberries, grilled chicken, purple onion, almonds and olive oil with balsamic vinegar dressing! yum!).
How long should you do each different stage of the workout for?
For example… how long should you do the beginner workout?
Hi Roxana,
A good number would be to do try and upgrade to the next stage after 6-8 weeks. Alternatively you can probably move up from the beginner if you find that it is just not challenging you enough after 4 weeks. And of course try and add variety to keep it interesting. Go heavier one day with fewer repetitions, or lighter with more repetitions, try doing supersets with no rest in between, etc..
How much weight and how many reps per set should be done?
This really varies on the type of results you want to get. If you want to tone up then you should be aiming for 12-14 reps such that by the 13th or 14th rep you are completely exhausted. Just adjust the weight accordingly.
Hi, My name is Tequila and i’m 22 years old and I just started working out at golds gym and I’m really just trying to tone and lose maybe 10lbs if that much. My main concern is my waist line it has kind of gotten out of control and i have flab on my back. So I really just want to tone my body and not so much of loose weight. Just a little. I walk on the treadmill for about 30 minutes to an hour and ab crunches, 3 sets of ten on 6lbs of weight and I do the twisty thing for your sides of your waist line and I use 50lb and I do excersies for my arms . PLEASE HELP!!!! I want a sexy body for the summer. Thanks
I was wondering how many Reps are in your sets?
Please refer to my reply above – This really varies on the type of results you want to get. If you want to tone up then you should be aiming for 12-14 reps such that by the 13th or 14th rep you are completely exhausted. Just adjust the weight accordingly.
I have been doing the beginnner workout for about 2 weeks now and am really feeling a difference. Thanks for posting this as it has really been great.
That’s really great to hear Sandy! Keep up the good work!
Hi Sam, i have just joined the 5 day free trial to quick weight loss and wondered if you had an alternative exercise routines for stay-at-home mums or do i need to go to a gym ? Desperate to lose some weight and body fat !
Cant wait to begin !
Hi Elvira,
In the 5 day course I don’t reference exercises that are done at the gym. However, if you can manage to set an hour a day to have some personal time and get to the gym then I would highly recommend it as the equipment there will allow you to add a lot of variety to your routine and keep things interesting. I will make a point to write up an article for home-exercises and stay tuned for my online-coaching program where you will have the opportunity to have a complete workout and diet plan customized for your needs by me.
WoW! I’m looking forward to that. I live in a rural area and while I have a good gym that I am a member of, there aren’t any personal trainers available in my area. So I will be looking out for your online coaching program especially the complete workout and diet plan customization.
Hi Sam! I’ve been working out at the gym for the past 3 months now and going through your workout plans I wanted to know under which category do I come- beginners or intermediate?
Give the beginner workout a try and see how your body responds…if you feel like it’s not challenging enough after a couple weeks switch to the intermediate.
Hi SAM, i just found this work out and i can’t wait to start doing it. I want it to know how much calories can you burn a week with this program. now I’m eating 1,500 calories a day. is it possible to burn 3,500 calories a week?
It really depends on the level of your intensity, but yes you can definitely burn 3,500 calories a week with these programs if you do them at a level of intensity that leaves you quite tired after 45-60mins. Just make sure you are getting adequate vegetables and fruits and proteins in a diet consisting of only 1,500 calories. Keep us posted on your progress!
yes I will keep you posted on my progress, I’m fallowing a meal plan that contain the 1,500 calories 214g carbs protein 62g and 44g of fat,( daily; 6 starch 4 fruit, 2 vegetable,3 meat,1 milk, 2 fat ) i have to eat 5 time a day and drink 80 ounce of water witch is have of my weight at this time. i feel like i eat all day and a lot but surprising to me it works. I know you tell everyone not to skip meals and that’s what I’m learning to do. well thank you for the time you take to answer our questions I will star your program tomorrow. :+).
Is it safe for someone of my size 245 pounds to start beginner plane
Hi Kelly, it should be safe for you to start the beginner plane as long as you’ve checked with your physician and he has given you the go ahead. You’re going to have to challenge yourself a little but not too much that you feel nauseous. I would highly recommend that you consult with a personal trainer as well to get you on your way, it will be the best money you have ever spent on yourself.
Sam,
I have a chronic pain disorder that affects my knees, thus the treadmill causes me quite a bit of pain. Can the elliptical or an exercise bike be substituted for the treadmill in your workout routines that you have listed for women?
Thanks
Hi Rva, absolutely the elliptical or exercise bike can be substituted, just make sure to implement interval training to introduce high intensity in there as well. You can read my article on interval training here – http://weightlossandtraining.com/interval-training
hi Sam, i said i will keep you updated on how I’m doing with this workout. well i love it, it’s been only 2 weeks and i lost 3 pounds and 1 1/2 inch on my stomach well i will keep this up. i have another questing:i still have problem with my breathing when I’m jogging what I”m i doing wrong?
That is so great to hear! Keep it up!
If you’re having problem with your breathing make sure to take a little more time warming up…start out a little slower and build it up over a few extra minutes at the beginning. This will help your body get ready for more intense exercise. Generally 5-10minutes of a warm up is good. Let me know if you have any more questions!
How many reps should I do, if my main goal is to lose weight?
Hi Stephanie, aim for 12-14 reps for losing weight and try and keep the rest period between sets short (close to 30seconds).
Hi! OK, so I am new to the whole “workout” thing. I am serious however, and I am really excited about starting this routine. I have been trying to find a workout with clarity, and this is very helpful. I love the way it’s broken down into 3 divisions. Wish me luck, I will begin this on Monday Morning. Until then, today is Wednesday, I will be prepping by stretching and brisk walks for motivation.
Excellent to hear, good luck Kenishia. Let us know how it works out for you!
Hi Sam, I have two questions. The first one is what exactly is the 20 minute Interval training on the treadmill. The second is, I have been doing some lifting now for about a year and I haven’t been seeing the results that I would like. I am going to now start to do your routines. I was wondering, to mix it up a little bit with the weight training, is it okay to some times do low rep high weight, moderate weight 12-14 reps, and low weight high reps? I know I want to change things so that my muscles can become defined, but I’m just not sure how to effectively change things. Thanks so much!!
Hi. I weigh 188 lbs and am 5’6″. I am going to the gym today. I thought I would try out the beginner work out routine. About how many calories will this burn in one session? I want to know b/c I need to figure out how to eat accordingly.
Hi Carly, read my article on interval training – http://weightlossandtraining.com/interval-training for more info. Absolutely for definition you want to go lower weights and higher reps with little rest between sets and exercises. Get your heart rate up and you’ll know when this is happening because you will start to really sweat! Good luck and let me know how it comes along.
Hi Ann, as a trainer my best advice is to not worry so much about calories, you are getting far too technical and missing out on the big picture. Instead focus on how you look in the mirror and how you feel after working out. All you need to do in this case is eat sensibly with 5 small meals spread throughout the day. I talk about this in my recent article on Safe Weight Loss – http://weightlossandtraining.com/safe-weightloss. Make sure you also sign up to the newsletter on the site which will give you the free 5 day course to weight loss and that goes into a little more detail about what you should be eating… everyone is providing excellent feedback on this – http://weightlossandtraining.com/quickweightlosscourse
Thanks for the advice Sam. A couple of things… I recently stopped drinking caffeine due to doctor’s orders. So, no green tea for me. Will this greatly inhibit my ability to lose weight?!? I have long lasting energy now that I don’t drink caffeine. Also, in your workout regiment, you never mention stretching. Do you have any advice about stretching?
Hi Ann, stopping green tea will not have that large of an effect of you losing weight as long as you don’t substitute sugary or artificial sweetner drinks in it’s place. Stick with water and make sure you make your workouts as intense as possible to make sure you stay on track with your weight loss efforts.
Very good question about stretching, I will write up some articles on stretching or what I like to call Flexibility Training. Unfortunately there aren’t many great images to use for ways to stretch but I will come up with some kind of solution to really explain the positions.
Sam,
I just found your website and am excited to give your work outs a try. I’m 23 and I have been working out pretty consistently for the last 14 years. For the first 12 years I played competitive soccer year round for premiere club teams and school teams. As you know soccer is an intense aerobic work out. Obesity is a big issue in my family and i have been able to remain slim but never had the body i wanted. I diet but not a specific one, i just make sure i eat lean meats and vegetables; while also limiting sugary fruits and starches. I’m 5’5″, a size 8 with an athletic build and my weight fluxuates between 145-150. I have a couple of questions for you:
1. I love my legs and butt, but my stomach has never been where i want it. I’m not to the point of definition i still need to burn fat in that area. Currently on average I ran or do the eliptical for about 45minutes 4 days out of the week. Even when was playing soccer year round running for 6-8 hours a day, i wasn’t happy with my stomach. over my ribcage my stomachs fine, but in my lower abs i have a pooch that i can’t get rid of. If i got rid of this pooch my pant size would drop to a 6. What advice can you give me?
2. I read your article of fatburners and have used atrophex before, i really liked the mental focus. However, bc of cost/pill number i have switched to “Cellucor D4 Thermal Shock: weight loss.” I was wondering what your thoughts were on these pills.
3. I dont’ always get to eat 6 times a day bc i’m in college and classes conflict with that schedule; however i am able to make protein shakes inbetween classes. Are there any protein powders you recommend?
Thanks for that Sam. I ran into a problem when I was doing the leg workouts. 1. I can’t do the swiss ball squats b/c there is no place at my gym to do them. Every inch is covered by glass or windows. 2. I began doing the lunges, but my knee began to crack. So, I stopped doing those too. However, I did some machine work outs that focused on my quads. Do you have any suggestions for me?
Hi Nikki, sorry the answers to these questions are quite complex, I wish I could answer them in a few sentences. Make sure to read the articles on the site and sign up to the 5 day course to quick weight loss. Never heard of cellucor, I will see I can find more info about them. Protein shakes are great healthy snacks, definitely worth seeing how your body responds to them, you can also ready my article on whey protein powder.
Hi Ann, you may want to focus on some exercises to start strengthening your knees like stair climbing or step-ups onto a bench with dumbells in your hands. You may also want to try a stairmaster if your gym has them.
What is the best way to get rid of love handles? I haven’t found anyone that has good information on this subject.
Thank you for your help!
Hi Megan, getting rid of love handles means reducing your overall body fat (unfortunately there is no way to spot reduce fat). One other thing I’ve also noticed is that doing side bends won’t help much with the appearance because you are building up the muscle underneath the love handles which pushes them out a little further. I talk a little more detail about this all in my article Abdominal Workout which will also help you with your love handles
Hi. I am in the military and I have been fit all of my life. I recently had a child. I have lost all of my weight but I lost a little too much I feel. I was 138 before the pregnancy. Now I am about 120. How do I get back to my original weight without overduing it? And how what is the proper work out plan for me? I would appreciate it if someone could help me out. Thanx.
Hi Miyana,
Just make sure to eat at least 5 small meals a day and whey protein smoothies are great for helping you gain some muscle weight. Try doing some weight training for your workouts with a little heavier and fewer reps (aim to be able to do only 8-10 reps). If you can build your way up to the advanced workout routines of this article you will be on your way to gaining some healthy muscle weightl – http://weightlossandtraining.com/freeworkoutroutines-women
Hello,
I’ve been doing this workout for 4 weeks now with no slacking! I planned on not even weighing myself or worrying about a number. However after week three, I did weigh myself, and hadn’t lost anything. And after week four, I’ve gained a pound. I feel like I have been eating so much better, too. Is there a meal plan I can follow for every meal for the week? I feel like I need someone to tell me what I should be eating each meal. Why am I not losing weight!?
Hi Casey, unfortunately setting up meal plans does take quite a bit of time as it has to be customized to each and one of my clients. I am offering online coaching which is competitive with personal trainer rates, if you are interested shoot me a message by filling out the form here
Hi Sam,
I`ve been doing your beginner workout program for 8 weeks now and I have started on in intermediate. I am trying enjoying it and seeing a difference.
My question is instead of doing the cardio workout on the treatmill can we do it on the cross trainer? Reason I ask is that I burn more calories on the cross trainer and wondered if there was a purpose for using the treadmill.
ps love your website.
Hi Nes, you can definitely switch up the treadmill with any other cardio equipment. Generally treadmills are the most calorie-burning intensive, just compare how hard it is compared to anything else and you’ll see why. But switching it up is always a good idea so you don’t get bored. Thanks for the compliments about the site, please do me a favor and share it with friends so I can continue to grow it!
I’m excited to have found a real workout for women that isn’t a video with dancing girls. I appreciate that you give advice for people who enjoy sweating and actually working out. I have a question about the 10 minute warm up before the 20 minute jog. (I’m 21 and run almost everyday so I’m thinking about just starting with the advanced) Did you mean to walk for 10 minutes then jog for 20 minutes? Or lightly run for 10 then run faster for 20? Thanks!!
Hi Krisitn, glad you are enjoying the articles on this health blog. It’s a 5 minute warm-up and yes it would be a light jog to get you just breaking a sweat. Then for 20 minutes you can up the speed and even introduce interval training to keep it interesting. Keep us updated on your progress!
Sam, I just found your site and am so excited to get started. I am trying to loss that baby weight that has been on for a year now. On the food part, can you do a protein shake in the morning instead of oatmeal and then the 2nd meal do oatmeal? On the workout. I have everything at home, treadmill, balls, resistance bands, what would you suggest I use for the exercises that are using gym machines? Thank you for doing this site and for free it is awsome!!!
Hi Courtney, thanks for the positive feedback! You can definitely try the protein shake first thing in the morning and test to see how your body adapts to it. For some people who train in the morning the shake first thing might be a better idea as it will absorb quicker. I like the oatmeal because it gives me a carb boost and keeps my workouts more intense.
Try my workout routines for women at home article, will give you some great ideas although they don’t use gym machines but just some great exercises you can do at home or at the gym.
Just wondering… I’m 26, 5’5″ & 150 lbs. Really trying to loose weight & tone up… I’m aiming for 130 lbs (very healthy weight for me). My metabolism is crap, after two kids, & I’m very much a pear-shaped gal. I’ve already lost about 9 lbs (sticking with weight watchers), but I’ve hit a plateau. I’m working out with weights 3 days a week & doing some sort of cardio (treadmill, biking, etc.) 4 to 5 days a week.
My question is this… what should my daily calorie/protein intake be? I’m currently doing 20 ww points, which ends up being about 1200-1400 calories, but I don’t think I’m getting all of my protein in.
How can you eat 4-5 meals/day, and get enough protein, without going overboard on the cals? Help!!!
Hi Amy, I truly believe you are getting far too caught up in the calorie/weight issue and this is distracting you from really enjoying eating food and how you feel after exercising. Relax a little and focus on the joy you get out of being healthy. I definitely recommend whey protein to help you with increasing your protein intake and keeping your calories low (read my article on Whey Protein Isolate vs Whey Protein Concentrate). You may also want to take a read at my article on Safe Weight Loss, hopefully this will help you see things in a different perspective. Finally check out my Fat Loss Diet for an example of a meal plan. Let us know how it goes!
this is pretty cool
Hey Sam!
I just wanted to say that your awesome for actually taking the time to respond to everyones questions. I am an overactive 21 year old, but since having my daughter last May, its like i would look in the mirror and think ugh where do i start. Its hard to find something to do at home that is easy and i just thought i would say that you make it easy! By you writing it all out day by day i have been doing great and i am actually starting to feel sexy again! thanks sam!
Hi Emily, wow, thanks for that great feedback, really happy to hear that these articles are helping you! Keep up the great work and you’ll find exercise will keep you young at mind and body!
Hey Sam….just wanted your opinion….its time for me to switch up my workout routine and I ran across your Define and Strength one. I’m 5 10, 140 lbs….just wanting to tone up everywhere and really build up some muscle in my lower body….I eat pretty healthy and usually have one or two Cytosport protein shakes a day….the past workout I did I didn’t really see a lot of muscle building…just wondering if you think this will give the results I want! Thanks !!
I’m sure this define and strength workout will work for you, just make sure to challenge yourself with the weights a little more each time! Let us know how it goes!
I am 21 years old and 5’9…I used to be in really great shape, but stopped working out on a regular basis (4-5 times a week) about 6 months ago…I guess I just got tired of working out because (even though I was in great shape) I didn’t feel like I was getting the results I wanted…I could never get lower than 145 lbs. It was like I hit a brick wall. I’ve gained about 15 lbs in the past 6 months and really want to start working out again, but I don’t know where to begin! I want to be tone and have tight legs and stomach…What do I do?
Hi there, so effective next week I am all over the beginner’s workout (had twins 11 weeks ago & am definately looking to shed some fat). Was wondering if the treadmill could be substituted with the eliptical? Prior to becoming pregnant I always used the eliptical and rowing machine for cardio? Would it be as effective?
I just found this website and WOW! I love it. I am planning to try the 5 day course to quick weight loss too. I have been lifting and exercising. However, I would like to use the exercise regiment that you put forth. How do I know how much weight to lift in those strength training exercises?
Hi Miranda, start out with my 5 day course to quick weight loss and then the beginner program on this page. You may also want to consider getting a personal trainer and in the near future I will also be offering a coaching program through this website.
Hi Lynda, elliptical can be substituted but it is not as effective so you will have to increase the intensity to match the treadmill.
Hi Dawn, glad you like the website, we’ve got a great community growing here so please share it with your close friends too! Now for your question, say you are aiming to do 12 repetitions of an exercise – the 11th repetition should be really challenging and the 12th one should be almost impossible. That is when you know you are using the right weight!
Hi Sam. I love your site! Thank you for taking the time to put these routines together, they are fabulous! I am on my second week of the advanced workout schedule, and I am definatley feeling the burn. Love it ! However, I have a short attention span and tend to easily get bored with the same routine and lose motivation. How often do you update new workouts to your routines? Thank you
!!!
Lisa
Hi Lisa, thanks for the great feedback. It’s best to switch up every 4-6 weeks. You should find this following article really helpful – Workout Routines Your Top 10 Questions Answered
hey i just started these routines this week and i’d like to say how great there are. this year was the first time i dedicated myself to working out in a gym. these routines have been the best i’ve done for the entire year.
Hi Drea, that is really great to hear, thanks for the feedback. Keep training hard and next year you’ll see a pretty impressive transformation you never thought possible…
Hi Sam! I’m pretty petitie. I stand about 5’6 and only weigh about 121. I don’t want to lose any weight but specifically want to tone up and gain more definition in my legs (calves +thighs), arms, butt, back and abs. I’m not very athletic and am not sure where my endurance level may be,would the tone and define routine be an ok place to start?
Hi Jordan, start out with the beginner first and see how you feel…once you are comfortable with that workout you can advance to he next level and the level after that. If you notice weight loss you can increase your protein intake to help add some more muscle or you can decrease the cardio component a little.
I am five feet and weigh in at 243 pounds. My biggest problem is my snacking. I want to start the new year off right. What can I do to maximize my wight loss and get really toned?
Hi Chaketa, That’s ok, snacking is a problem for everyone including me! Some tips…try whey protein powder in smoothie drinks to keep you full in between meals. Fruit like a banana is also great at curbing cravings for unhealthy snacks. Have you taken the free 5 day course to quick weight loss? Sign up for that and it’ll really get you on your way. As well read as many articles on this site as you can…you will find out the best ways that work for you! Good luck and keep us posted.
Hi Sam!
Your website is great! I was just wondering if you had any advice on thigh/leg toning? I used to play basketball and now all the muscle I once had is gone.
Thanks!
Hi Hailey, I’ll keep that in my list of article topics to write about…in the meantime make sure you try mastering the deadlift exercise and barbell squats
Hi Sam,
I was browsing the net to see what was available for fitness plans for women and I found your site. This workout looks awesome and I can’t wait to start. I have been out of the gym for about 2 months so I am going to start with the beginner and work up from there. Thanks for putting this out there and I will keep you updated on how it is going.
Hi Diane, that’s excellent, thanks for the feedback and definitely keep us posted on your progress, I’m getting a ton of great feedback on these workouts!
Instead of doing cardio with the treadmill, bike, and ellipital can I do aerobics for cardio instead, and on the toning + cardio days, can I add an aerobis with toning session onto this program. I have a treadmill, but not a bike, or elliptical at this time, but I have a lot of aerobics dvds
Thanks,
Michelle
Hi Michelle, definitely feel free to do those alternatives, as long as you are pushing yourself in the cardio sessions that is all that matters!
Hi Sam,
I work 3 days a week, Tu, W, Th and can use the gym facilities for 1 hour a day while working. M and Fr are impossible for me to work out because I have small children. So I’m trying to find a good workout plan that is for 3 consecutive days. I’m generally healthy, but after 2 babies I need some toning in my butt, legs and abs. I know its not an ideal schedule, but can any of your plans be done in consecutive days, or should I make some modifications. I’m not a complete stranger to the gym, but its been about 3 years since I was in any kind of regular training regimen. Thanks!
Jessica
Hi Jessica, lucky for you these workouts can be done three days consecutively since they split the upper and lower body into different days. You may want to try reducing the cardio a little and try adding it in when you’re not in the gym and can maybe take your kids for a brisk walk or even try jumping rope! It’s always preferred to have a rest day after a day of working out intensely so keep that in mind.
Hay Sam,
I just wanted to thank you for posting this schedule because it is AMAZING!!!!
I am just starting the second stage and i am seeing HUGE results…. all my friends tell me that i look better and better every day…i also added a couple of abs exercises in days when core isn’t done…after every workout i am challanged and tired… but i started to feel very good… and i realy enjoy workingout now!!!
also wanted to ask you if you have workout schedules for just keeping up the body and for man as well??
Thank you
Hi Dada, you’re welcome very glad to hear hat you are getting HUGE results, makes all this hard work more rewarding! They key is to make sure you add variety, hopefully every 6 weeks you can switch it up so your body doesn’t adapt. Take a look through the workouts and training section and pick others to keep things interesting, and don’t be afraid to challenge yourself with these. Absolutely there is workout routines for men too, one very similar to this one which is getting tons of attention – Free workout routines for men.
Hi Sam,
Can you use “off days” for cardio if you end goal is to lose weight?
Another article you wrote said cardio should be done AFTER the workout, however; I see in teh above workouts, you have cardio being done PRE workout. Isn’t the time a little too long to just be a warm up?
Hi Holy, yes you can definitely do cardio on your off days if you intend to lose weight, just make sure to also have rest days to allow your body to recuperate. You are right on the mark with doing the cardio after your weight training, these specific workouts are a little more focused on fat burning and not as much on muscle building so that’s why they are different. However, you’ll notice the newer workouts which I have written include cardio either on other days or after your weight training.
Hi Sam, I was very impressed both with ur article and also the fact that u take time out to respond to the people who write to you. I was wondering if u would be able to help me. I’m a mom of two small kids trying to lose weight. I’ve been obese for the past 10 years, but I’ve finally decided to do something to get in shape since I’ve developed medical problems associated with obesity. I have a lot of fat in my hips and thighs. I plan to start with the beginners routine you’ve provided. I was wondering if there are any specific exercises or weights that I can do in order to lose fat in those areas. Thank You.
Sam – Great website by the way!
If my goal is to lose weight, should I look at one of your other programs, that have the cardio AFTER my work out? Or will this workout, be just as effective? I want my workout to be ideal for weightloss (or inches lost, since I’ll be gaining muscle).
Thanks!
Hi Svan: very happy to hear you like the site, it’s a lot of hard work and tears but the response has been fantastic and I thank everyone for sharing it with their friends. Since you are beginning I would honestly say start with your diet as a focus in addition to this workout. If you haven’t yet sign up to the newsletter and you’ll also get the 5 day course to quick weight loss which many are getting great results from.
Hi Holly, these workouts are just as effective for weight loss, just change the cardio so it is after and make sure to be as intense as possible. Let us know how it goes ok?
Sam,
Is it ideal for someone who is trying to lose weight to lift weights? Aren’t you just building muscle under the layers of fat? Finally you called this a fat burning routine, not muscle building. Does that mean that this is for loosing weight, and not bulking up. Will I get hungrier as I build muscle?
Hi Sara, that’s right the first workout is specific for burning fat as it incorporates a lot of cardio so yes great for losing weight. The intermediate and advanced workouts are more specific to building muscle, but as you build muscle you will also burn more fat.
With that said, you may get hungrier as you build muscle since you will also be burning more calories in a rest state. Try and shift your focus on how good you feel after working out and eating healthy and you will start to see results which really fulfill your objectives.
Assuming I eat well, and follow your routine carefully, how fast can I expect to see results?
Hi Sara, you hit on the nail with assuming that you are eating well, you should see some pretty great results within 4-6 weeks if you are also training intensely. Keep us posted on your results.
Hi Sam.
Im a person who doesnt need to lose weight, (i weight 100 lbs and im 5.03 feet
).
I start your workout 4 weeks before and i lose all fat that i have in my belly (Thanks), so i wondering if i can do less cardio, instead 20 min of jogging only 10.
I m a terrible gramar person hahahahahahaha, hope you understand me.
Gabriela
Sam,
I am on week 2 of your above routine. The first week, I was sore after each session for a few days, the 2nd week, I’m sore, but not like the first week. I assume this is normal as my muscles get use to being used this way.
My real question to you, is, are heart rate monitors worth the investment in your opinion?
Look forward to writing again with my success story.
Hi Gabriela, yes you can reduce your cardio, but this is what I’d suggest instead….eat more! Increase your intake of fruits and veggies and lean meats and at the same time keep your cardio as a challenge. You’ll feel and look more healthy as a result!
Hi Holly, very normal to feel quite sore in the first week and less sore as your muscles get more used to the intensity. Being a little sore is always good though because it means you have challenged your muscles in some way. Personally I’ve never been one to care about heart rate, I think it’s a little gimicky. If you feel like it’ll help you with the motivation factor it may be worth it though, but I like to base my challenges on how much of an endorphin rush I get from my workouts. Let me know about your results ok?
Hi Sam, thank you for this site. I have been through several trainers and maybe it is just run of the mill bad luck, but I haven’t found one serious about helping me! I work out Monday – Friday for about an hour to 1-1 1/2 hrs day, my only problem is knowing what to do for what, so I’m really excited about “training” myself with your helpful workout plans.
I do have a question, however, I am a …very well endowed woman and find it difficult to perform some basic abdominal exercise where it calls for me to lie on my back (or on back on ball). The “extra weight” causes me to be short of breath and I do less of the exercise and I am unable to hold the proper form. I do very well with the ab machines, but my gym only has the machines that focus on the core abs (not sure what they are called, but under the rib cage area), not the obliques or “belly” area. I’m putting alot of effort on strengthening my back and shoulders to help with my upper body posture and control, but as I do that can you recomment any exercises that can either be done standing or in a sitting position that can target these areas? I want to be able to feel the burn when I work these muscles just as I do when I get off a leg press and my legs are burning… short of the Wii Fit Hola Hooping, Nothing I’ve done leaves even the slightes awareness that I worked those muscles. Hope you can help.
Hi Deveny, try the rowing machine to help build your upper and mid back, and Yoga is also fantastic for posture and alignment. I will try and identify other exercises for these tough spots in the mid-upper back in future articles so stay tuned. For lower abs, try hanging leg lifts and reading my article on Abdominal Weight Loss Attack
Hi this plan looks great! Thanks so much for posting
Could you explain how to do the “Bent knee hip raises” in the beginner plan for Wednesday’s workout? What body part is this focusing on?
Hi Sam,
Thank you soooo much for these great work out plans
I was wondering, if I can’t get a hold of a swiss ball, is there something I can replace it with?
Hi Ally! For bent knee hip raises start lying down on your back. Bring your knees up into the air and form a 90 degree angle between your calves and your thighs. Now slowly bring your knees towards your chest and focus on keeping your abs tight. With a fluid motion bring your knees back to starting position and repeat.
Hi Christina, glad you like these workout plans, I’m getting very positive responses from them. You should definitely invest in a stability ball because they are super cheap (usually around $10-$15) and not much else can replace them. I’ve written about where to get cheap and high quality gear like this in my article Workout Routines For Women at Home
Sam,
Maybe I am reading too much, however; I read another article, not written by you, that said, when trying to lose weight, lifting weights isn’t wise b/c you actually need to EAT MORE to gain muscle. And once you have built muscle, it really only burns an extra 7-11 calories, not 50 like some other say. Now I’m scared about lifting, and back to thinking I should just run every day to loose this extra weight. HELP !!!
Hi Sara…I would have to completely disagree with weight lifting preventing you from losing weight. Here’s the thing, why do you care so much about your weight? It’s very inaccurate indication of your health since muscle weighs more than fat. Wouldn’t you rather have more muscle and less fat but maybe weigh a bit more? My advice…get rid of the scale and concentrate on how good you feel after a workout and after eating healthy…this is the best long term strategy for fat loss.
[...] is for beginners like me and thanks to http://weightlossandtraining.com/freeworkoutroutines-women, I will be getting closer to a healthier and hotter new [...]
Hi Sam,
Have been viewing your articles and am happy to read that you have an easy-to-understand, no-nonsence approach to everything….=) I’ve recently joined a gym hoping to lose a few pounds and tone up to get a somewhat “jessica-alba type” body…I’m 5’3 and 55kg, I have a mesomorph-hourglass build and a generally good metabolism…
My questions are:
How long should I do each phase of workout before moving onto the next?
Would weights ‘bulk me up’ considering I generally have a muscely figure due to body type?
What’s the best way to see quick results? Say within 4-5months?
thanks in advance! =)
Hi Sara, should be about 6 weeks before you move on to the next level. If you focus on high reps weights won’t bulk you up, resistance training is key for long term health of women since it has proven to help with bone density issues later in life. For best results include high intensity interval training and read my article on 6 pack abs checklist.
Dear Sam,
I am starting your beginner workout. I have been going to the gym 5 times a week for 4 months now doing step, spin classes and doing intervals running for 40 minutes. I still havent got the results I want.
My question for you today is if its too much if I run more than you are advising (say instead of 10 mn, running for 30 plus the weight session).
Thank you
Hi Jennifer, you may be overtraining, but I would recommend that you run at a higher intensity so you are completely exhausted after 10 minutes. Also a better idea to do weights before your cardio session so you can have maximum strength for the weight training session.
I am having difficulties doing the forward lunges. My knee’s hurt and I just dont seem to have the strength to do them. Is there an easier approach to doing them to build up some muscles? Or a machine i could use to get the same type of movement?
Hi Sara, are you doing the lunges with weights or without weights? You may want to try it without weight first to see if you can build the strength that way. Otherwise squats are a good way to build strength also. You can do them without weights as well or with your back against an exercise ball against a wall. Hope that helps!
I have started the advance routines earlier this week, but I do have a question on one of the exercises. Kneeling arm and alternating leg kicks? Can you explain this since I couldn’t draw full conclusions from the picture. Also, I think it is great that you take the time to answer all of the questions that we have…you are very helpful and I look forward to completeing the routine in six weeks and seeing the results in my body!!
Hi Robbie, for the kneeling arm and alternating kicks start with your knees and hands on the floor. Then kick one leg out and raise the arm on the opposite side of the body. Return slowly and repeat on the other side of your body. Thanks for the compliments, please make sure to check the website with your friends so we can continue to grow this great community!
I love this website! I have been looking for something like this for quite sometime, and I am so excited to have an actual routine that I have to follow! I am 25 and I have a little extra in my mid-section. Almost all of my family is over-weight and I am trying to avoid being like them. My question to you is: Is there another ab exercise that I can do besides the bicycle? I have a bad neck and it irritates my neck and makes it extremely sore. And I know that if I don’t enjoy it, I won’t do it. Thanks and I will be telling everyone about this!
Excellent Meghan…take the new challenge on this website and join all the other smart ladies with the Fitness Plan for Women which I just launched! You’ll see in phase 2 that there is an ab workout which is crunches on stability ball…much better for women with bad necks.
Sam,
Can I substitute the 20 minute jog, 10 minute bike, etc with interval training? How would I do it?
Hi Kristy you definitely could, try a 10 minute session of interval training at the end of your workout. Read my article on high intensity interval training for more information.
Hi I am a 37 former beauty contestant that has had 3 caesareans and have been really struggling with my weight for 10 years. It is time for our Pageant reunion in August and I refuse to look like this. I am 210 lbs at 5’11. I was told that there is no way to get rid of my casearean belly and I would never be a 36-24-36. I would like to run for Mrs. America next year, but am afraid. Please help!!
Hi Leesa, you have come to the right place. My best suggestion is to follow my new fitness plan for women, you are guaranteed success with this as I will build intensity over the next several weeks and you will have my support along with all the other women who have joined the program. Keep me posted with your progress.
Hey Sam… about 7 years ago I worked with a personal trainer who just ended up bulking me up. (This was not my intention)! Since then I have grown lazy and out of shape, but I am still holding on to that unwanted bulk… especially in my arms which I use often in my line of work. Is your fitness for women plan a way for me to lose some of the bulk and acquire sleek and toned muscle, or am I doomed to look like an out-of-practice body builder for the rest of my life???
Hi Kelly, this workout series should definitely help you tone up your arms, stick to it and make sure to also follow the diet plan. Keep me posted on your progress!
Sam, I have a question, I’m a sophomore in college and I’ve thought about implementing this workout, but my question is do you have any suggestions for how to eat healthy while in college, with very little money for extra food and having a meal plan through the school?
Thanks.
Hi Susan, just try and stick to lots of fruits, veggies, beans and nuts and you should be on the right track. I will try and write an article specific to eating healthy on a budget in the near future.
Thanks for these workout routine ideas, it is so hard not to get discouraged about going to the gym when you don’t know what to do there! I plan on starting with the beginner workout today, can you tell me approximately how much time I should set aside for this? Also, I don’t want to have to hop on and off of the leg curl machine a dozen times setting the weight…can you tell me what the average (female) beginner lifts? Thanks again!
Hi Tina, a good time to set aside if one hour, if you have some spare time just use it for your stretching and flexibility training and thinking about your workout and what you would do next time to make it better.
It’s really hard to say about the weights, because it also depends on the machine. If you are aiming for 12 reps, your 11th rep should be very hard and your 12th rep should be almost impossible. That is a good rule of thumb to figuring out the weight you should be using.
Thank you for sharing the routines, day one tomorrow
God bless xx
Awesome Jade! Keep us posted with your progress! Train hard.
Hey Sam ! Just started with the Beginner workout yesterday . Really love it . And surprisingly , 20 minutes on the treadmill drained me out ! Is that unusual ?? I have given myself 4 months time to lose weight . Can you please tell me how do I use your workouts in order to get best results ? Thank you .
Hi Genevieve, thanks for the comment. 4 months sounds like a great plan, and remember weight doesn’t mean anything since muscle weighs more than fat so base your results on how you look and feel after working out! You may also want to try my new fitness plan for women which includes a diet plan to keep you on track.
I have been working out for about a month now and i weigh 240 i’ve seen a difference in my legs but no difference in my arms or mid section I will be starting your beginning routine tomorrow so i hope it gives me the motivation and results i need to move on i really need this and finally i feel your routine is something i can really do wish me luck
Sam, I just started phase two of this workout. I’m concerned I may be “bulking up” – could this be because I am using to heavy of weights?
How much of a warm up do you actually need? I’ve moved my cardio to AFTER the lifting – is that going to impact my “inches lost” on the bottom line?
HI. I have a few questions. I’m 14, am I old enough to do the advance? If so, on what level am i supposed to put the stationary bike and Eliptical trainer on? Lastly, how many reps are in a set?
Oh yeah, I forgot: what should the weights be?
I stumbled across this workout plan while searching for a weekly routine that covered upper and lower body as well as core. I used to be an avid gym goer (when I used to work at one and got a free membership) and was in the best shape of my life. Now, for the first time in my life I have the “spare tire” that I used to think would never ever happen to me. I recently moved into a new condo that has a gym so there are no more excuses for me! I am excited to put this plan into action!!
One question I have for you Sam is whether I should do cardio or strength training first. And if it is better to do strength training first, what type of warm up should I do? Thanks a million!!
Wow lots of questions here so bare with me everyone!
Holly, bulking up is more likely happening because of your diet than it is form heavy weights. Try eating smaller meals but more frequently to see how that affects your results. Also a good warm-up is about 5-7 minutes or when you break a good sweat. Moving your cardio after your strength training is great and should definitely help you lose inches…just make sure to keep it as intense as possible. Better results with higher intensity and shorter time.
Jayla, I wouldn’t recommend these workouts until you are at least 16, if you want to go ahead try keeping the weights extremely light and just higher reps in the 14 range.
Hillary, like I mentioned to Holly it’s good to do your warm-up with a cardio machine for about 5-7 mins or until you break a good sweat. A light jog should do the trick. Keep us posted with your results!
You may all benefit from the new Fitness Plan for Women which will gradually build over the next several weeks.
I’m 5’5 and 117 pounds,and had my second baby is 10 month old,i can’t no complaint about my weight ,my problem is that i lose weight to easy and i eat a lot and dont diet but my body is very flacid now,my waist is the same size as my hips so i erally have no curves at all.i want to now whats the right routine for me to do at the gym y want to tone my muscles and get some curves but at the same time i want to lose some inches on my waist ,i start to weeks ago the wii fit but i lost a couple of pounds and i register at the gym a month ago and i still haven’t gone once. how much is the right amount for me ? can i do a lot of cardio?should i do the define and streght routine(angelina’s)or thats to much?
theres a lot of help online for people that is trying to lose weight but no for people like me
Hi Claudia, try the Intermediate workout and after 4 weeks switch to the advanced workout. Good idea to workout with weights 3 times a week and try and get in another 2 days where you concentrate on cardio. Also focus on eating more veggies and less processed foods, and maybe even try adding some whey protein powder to help you turn the fat into muscle.
I am on my 6th week of this work out routine – and I definitely see my body changing – and I can feel the muscles I’ve built so far. Its pretty neat. However; it seems like my muscles are still hidden under a few layers of fat …. As I continue working out, will the fat disappear …? Or will I continue to build muscle hidden by my fat?
Hi Holly, great to hear about your progress. Yes as you continue to increase intensity in your workouts you will notice the fat disappear. Diet is also a big component. For more advice on this topic read my latest article: Weight Loss Tips: Ripped Abs Edition
Hi sam,
I just started looking over this website because I wanted to incorporate weight training into my workouts. I just started eating a lot healthier, doing cardio, and bringing hot yoga into my life 3 days a week. I wanted to use up the rest of my hot yoga sessions before I started this program. It sounds a lot like body-for-life except you are way more detailed about everything. Have you heard of that? Anyway, this is probably going to be a long message. I just wanted some feedback about my food schedule.. I eat pretty much the same thing every day cause it feels like i don’t have time to make anything so here I go.
For breakfast i eat 1/2 cup of oatmeal with cinnamon and 1 packet of truvia sweetener
for a snack i either have a banana or strawberries
for lunch i have subway salad (chicken breast, lettuce, cucumbers, a little bit of cheese, and lite ranch)
for another snack, i have a protein bar (110 calories and 23 vitamins)
and for dinner I eat a chicken breast with LOTS of veggies.
and I drink 130 oz. of water throughout the day.
I know a lot about what my body needs to lose weight … I just haven’t been doing all the things I can to do it. I need the extra kick you seem to have put on here already. I’m going to Hawaii in June and would like to finally feel GREAT in a bikini instead of just ok. I’ve had eating disorders in the past so I feel like once I start eating healthy and exercising, my mind suddenly snaps back into that mind set so I’ve been trying to avoid thinking that way.
I’ve lost almost 10 pounds so far (which 5 of it was most likely water weight)
Anyway, thanks for listening to me rant! lol. Can’t wait to hear your feedback!
-Mary
just found this page going to start the work out on Monday. Is it better to workout in the morning or night. If i follow this program how long should i shoot for to get down to 135lb right now i am 157 and i am 5’4″ 28 years old. i started doing this because i am almost the biggest i have ever been even after having a baby 9 years ago. So far i like the webste and the comments that been posted. wish me luck.
Hi Mary, this looks pretty good. I would honestly recommend whey protein fruit smoothies as snacks anytime you feel low energy or getting tired. You may also want to try reading my new Fitness Plan for Women series. So much of my best advice in this series.
Hi Jess, stay away from the weight issue, it will lead you down the wrong path. Instead focus on how good you feel after exercising and eating well an you’ll notice everything will change for the better. And remember to add a little intensity and variation every few weeks!
Hey Sam,
Ok, so I am 17 years old, 5’1 and about 105lbs. I am trying to find a fitness plan that will fit my lifestyle and be beneficial. I don’t think I need to lose any weight, I would really just like to get a little toned, not too much, maybe just some definition. (Especially in the abdomen, thighs and upper arms).
Currently I am not exercising besides the occasional run around the block. I do play volley ball from aug. to nov. but after that I don’t really stay in shape…
Any healthy eating suggestions/workout plans would be greatly appreciated! I know that good habits now will be helpful later. Thanks!
Hi MK, definitely check out my article series for Fitness Plan for Women and if you want to take it a little further, my article on 6 Pack Abs Checklist.
Hi,
I was thinking of starting this workout but I was wondering if you had any suggestions for the days ‘off’ if I want to workout everyday from Monday-Friday. Could I do a bootcamp class on those evenings? Or will that be too intense? Should I stick to something like yoga or pilates on the days ‘off’? Thanks
Hi Jessica, definitely a good idea to stick to yoga/pilates on the days off, as bootcamp wouldn’t allow your body to recover.
hello I am 31 years old, 5'3 and about 113lbs. I would like to built muscle in my legs, they so skiny and would like to flat my abd. I don't know what to eat. I start going to the gym. but I don't see any result. I would like to know a good routine for me. please help ME.
HI Janesslo, for a good start definitely read my series of articles – Fitness & Diet Plan for Women – http://wlat.us/cfuKqu
Hi Sam, Ive been looking for a good website with good workouts for females for quite some time now and I'm so happy I've come across this. Today was my first day trying it and I feel great. I used to be an absolute gym rat this time last year and weighed 120 lbs.. I had lost a TON of weight!! but now I am back up to around 155 lbs
So I really need to stay motivated and my biggest weakness is eating healthy!!! What are some good things to eat? and how do I deal with the cravings? Also, how long would it take for me to lose 10 lbs if i keep the first routine up? Help me! thank you!
Nikita
Hi Nikita, for a good diet plan check out my articles on Healthy Diet Plan for Women. Whey protein is also a great way to deal with cravings.
You should aim to lose 1-2lbs a week, but don't focus on weight it will lead you down the wrong path since muscle weighs more than fat. Instead focus on how good you feel after eating healthy and exercising!
Hey Sam
I'm trying to lose 10 to 15 pounds, I've been trying to work out and eat healthier but nothing is working. I keep on staying around the same weight and it's frustrating. I'm 18 years old, 5'5″ and 130 pounds. Do you have any advice on helping me lose the weight I've been wanting to lose months ago? Is there any reason why I'm not losing any weight? Also, I was just wondering if instead the four days of working out being on Monday, Wednesday, Friday and Saturday. Could I change the days to Sunday, Monday, Tuesday and Thursday?
Please help me
Donnamarie
Hi Sam,
I'm not sure which level I should be at, but if I start with beginner, how long approximately should I do it before moving on to intermediate? I try exercising regularly, usually involve 30min on the treadmill, run and walk, and I do some free weights with my arms, along with core training.
i just had a baby and is trying to get back in shape. Which routine would you suggest for me. I'm also in the military and have to take physical fitness test in August.
Hi Suasn, give yourself at least 6 weeks before you move to the next level! Great start, keep up the great work!
Hi Tamara, start off with the beginner routine and move up to the next level in 6 weeks time and the same following that.
Hi my name is gabrielle iam 16 and i weigh 195 iam 5'8 i wanted to drop atleast 20 pounds so what is a good fitness plan for me?
Hello
I am currently 118ish pounds 5’2. I am trying to tone up and define my body more (especially my stomach). I've been using work out regimen logs I found online for the past 4 weeks. I have also begun to follow a very healthy diet. Do you have any specific tips on how I can get wash board abs, or do I have to resort to liposuction?
Nikky
Hi Gabrielle, the Jennifer Lopez workout is a great way for you start out and start dropping weight. You may also want to check out the article on Weight Loss – http://weightlossandtraining.com/weight-loss-ti...
Nikky, don't resort to liposuction. It's all about your diet and exercise plan, you'll have to be patient and always increase your intensity, it won't be easy but you can do it. Here is a great article for you – http://weightlossandtraining.com/6-pack-abs-che...
Hi Katlyn, walking won't really do to much as your body will adapt very quickly. Try elliptical trainer, bike machine or even swimming. I'm no expert on the subject but you may also want to invest in a very good sport bra, lots of women in my family have the same problem and have found that solution to work for them.
I am pretty active and i feel like i work hard i go to the gym everyday and plus my boyfriend who is a personal trainer trains me but i still have my stomach fat!! I am on a very strict diet and i am on the internet 24/7 looking for workout routines. What is the best way to shave my tummy fat and get the nice sexy lean body i have been working for bc summer is here and i need it gone fast!!
Hi Leona, for burning stomach fat quickly try reading the 6 Pack Abs Checklist – http://bit.ly/86xW12
Hi, I am 25 years old, 5'6, and weigh 137. I am trying to get down to 120 lbs. I started the beginner workout a week ago and I am really liking it. I would like to lose the weight within the next 4 to 6 weeks. Is that impossible? Is it okay to move to the intermediate workout after 2 weeks? Then the advanced workout 2 weeks after that?
Hi Lindsay, you should aim for losing 1-2lbs a week, but you might be able to increase that if you are really strict with your diet plan and eat smaller meals more often spaced out about 2.5 hours each.
A better idea with your workouts is to just keep increasing the difficulty of it each week, your body will get stronger this way and more muscle means less fat and higher metabolic rate.
Hi Lela, generally if I say 3 sets of 12 reps I mean do 12 repetitions of an exercise three times.
Hey
I'm 17, 5' 4″ and about 170 pounds. most of that is due to my extremely large breasts. I do soccer every fall, and need to start training for that. what would you recommend that I do for that training? I'm also looking to drop about 20 pounds of fat, while gaining muscle this summer. I'd love any help and advice you could give me! thank you so much!
HI Ally, you'll need to work on reducing your overall body fat. Try this article – http://weightlossandtraining.com/6-pack-abs-che...
Hi Alysa, you got it, 1-2 sets is a great way to start, and just do as many reps as you can.
Hi Chelsea, you want to keep challenging yourself. If you're aiming for 10 reps, make sure that the 9th one is pretty hard, and the 10th one is quite the push. After 6 weeks make sure to switch it up, you can do all the exercises one after another, or in a completely different order, just keep the challenge!
Start from the beginner and gradually work up, you need to give your body time to adapt and grow stronger or you will make yourself susceptible to injuries.
Hello!
I am 16, 5'6 and about 155 lbs. It's my summer vacation and I really want to get in shape and lose weight! my goal is 130 by September( is that even possible?) It's very hard for me to eat healthy, any tips or food options you have for me? im going to start the beginner workout this monday. I will keep you posted on my progress. I am really hoping this works!
Hi Taylor, definitely just make sure to rock your diet plan and focus on lean meats, fresh fruit and veggies, and beans. Great diet plan for women here – http://weightlossandtraining.com/fitness-plan-w...
Hi I'm 6'3 about 140lbs. I'm looking to lose between 10-15 lbs this summer to be somewhere around 130ish. I used to be really athletic but went to college and that all stops. I want to lose and tone EVERYTHING. Any suggestions?
Hi KK, take a look through the site, there are a lot of articles that will help you. One of the hottest articles is the 6 pack abs checklist – http://weightlossandtraining.com/6-pack-abs-che...
Hello Sam, i'm 33 yrs old and i have three boys all by c-section. I weigh 185 and 5'4'', i'm trying to get toned all over. I use to weigh 250 back in Feb 2004, since then I've been running and keeping up with healthy foods. I want to be 150 and toned before fall starts (is that possible?) i'm willing to work as hard as i have to meet this goal. What routine should i start on? do you have any tips to make this goal a reality?
Aim to hit about 1-2lbs weight loss each week, but note that if you are also gaining muscle you may not notice much weight loss but still look and feel better. I would recommend my complete fitness and diet plan here – http://weightlossandtraining.com/fitness-plan-w...
This is my first time visiting your website and i think i am goin got give it a try. I really appreciate you giving this information for free as opposed to other websites who's only concern are making money. This shows you are are really fore helping people. I have tried every diet out there and i think i am about to give up. I have strongly considered surgery in order to loose weight but i think i will try your work out routine before i do . Wish me luck!
Awesome Gabbysl, that is exactly what my objective was for this website. Give it a go, and anytime you start wavering on motivation come back to the site and read another article…keep focusing on the positive and I guarantee it will happen for you!
Sure JD, that is a good idea to make sure you stay on schedule – ultimately the most important thing!
Stay focused on higher reps and shorter rest periods, and above all watch your diet so it's high on the veggies, fruits and lean meats!
Hi Melanie, if you're aiming to gain muscle 10 reps should be good, and yes you can go a littler higher on the first set and then increase weight and lower reps on consecutive reps. This works best to warm up your muscles first.
Type your reply…
Your key focus should really be a healthy diet full of fruit and veggies, plus lean meats and whole grains. This will give you great results along with the beginner workout listed on this page.
The beginner workout is a great place to start and then advance to the next level after 6 weeks (you can bring this down to 4 weeks if you really want)
Awesome Marina, really glad to hear that! Hope you can share the site with your friends to keep your motivation high and help us build this great community!
I just found your site and am gonna start with the Beginner routine. I would really REALLY like to lose inches in my mid section. My bottoms never seem to fit. if they fit right around my butt and thighs they're horribly tight in the waist. If they fit in the waist they're horribly big on my butt and thighs. Please help!
Try these routines, they will definitely help and then focus on the diet at the same time for best results. Stay determined, you'll get there!
hi sam. i am 21 and about 5'6, weighing 145. like a few have said i am not really interested in what the scale says, i just want to be in shape and mainly have great abs. i was wondering if these workouts will do the trick as well as work on the rest of my body. also would it be bad if i ran a mile everyday even on my days off?
Absolutely, these workouts are designed for just that. A mile isn't too bad, but I suggest at the minimum of one day off per week or you will over-train and see your results go backwards.
You can try and target the same area by doing squats or lunges.
Sounds good, I like 6 weeks between advancing but if you feel comfortable with 4 that should be ok too.
Hi Sam,
Just found your website and got really encouraged after reading it and finding that you also try to answer question personally.
I’m 33 yrs old, 177 pounds, and 5feet 3.5 inches tall. Had a baby 8 months ago. I want to loose 45 pounds in 7 months to be able to look good on a family wedding next February.
Been doing elliptical on total body setting, beginner, level 10-in morning just after waking up from bed for 15min. and some weight pulling for the next few min.
After dinner, after 3hrs, same routine with 20 min elliptical, weight pulling and cooling down on treadmill for at the most 10 mins. (Jogging).
I am on a healthy diet. Strict diet doesn’t work for me. Eat every 2-3hrs for the whole day from the morning to dinner. Usually don’t take anything after dinner at 7.30pm. I go to bed around 12.30 pm.
I usually pack fat on whole body but most stubborn fat I have now is around middle (from pregnancy) , thighs and upper arm.
My question: will this routine work? Am I overdoing/ under doing? Loosing 45 pounds in 7 months possible, with this?
Please help!
Thanks.
Welcome to the site! Your routine looks like it may not be intense enough especially if you have been doing it for a while now. I would try one of these workouts or if you want to do it at home check out this article for a more advanced workout plan – http://weightlossandtraining.com/workoutroutine...
Very glad to have helped Kristina! Please share the website with your friends in Mexico, would love to have them join this great community!
Hi Sam, I'm 17, 145 lbs., and 5' 5″.I”m toned, but now I wanna look skinny. My goal is to be 115 as soon as possible. suggestions for my dieting and workout plans?
You can try starting with this beginner workout or you can follow my latest complete workout and diet plan for women at this article here – http://weightlossandtraining.com/fitness-plan-w...
Im am very very new with this whole gym thing and need to be on a regiment because I dont know what to do…Thanks for the easy to understand workout plan!!! I have a question though…How may reps should be in each set for each workout?
Hi Jessie, it depends on your goals, if you want to add more muscle go for 10-12 reps, if you want to focus on toning and defining go for 14 reps.
Hi Caylyn, that sounds good you should see some improvements within 4-5 weeks. If that doesn't work for you I would try switching to one of these workout plans, many women have found them to be highly effective.
Hi Sam,
I'm 21 about 5'6 and 175 lbs. I've been going to the gym all summer, but I haven't seen much change. This workout plan looks like a good place for me to start, but I am wondering how much weight I should be using. I would rather build lean muscle than have big, bulky muscles. For free weights should I be using more than 5 lb weights?
If you're aiming for 12 reps you the last rep should be very difficult. Don't worry about gaining too much muscle it takes a lot of eating to get a ton of muscle. Instead use higher reps and shorter rest periods, these two factors alone will give you lean muscle.
HI Taylor, try the 6 pack abs checklist, it has a great summary of my best recommendations – http://weightlossandtraining.com/6-pack-abs-che...
Hey Sam!
First of all…WOW! It’s amazing that someone out there is willing to share their knowledge and help people out there with something that takes such dedication and hard work. Thank you!
So here’s the thing. Im 5’0 and i’m the heaviest i’ve ever been. At 28 (29 on aug 23) i now weigh 123lbs. I used to weigh as little as 89lbs before and at my fittest i weighed 97lbs. I used to be what they call a gym-rat and was there at a minimum of 5 days a week and normally for about 1.5-2hrs a day. I weighed out allll of my food and I liked the way i looked.
Now, i’m ready to go back to the gym, and i’m ready to put in the hard work again I just dont think i can do the whole weighing out the food thing. My brother is getting married july next year and my bf’s cousin is getting married a month later. I haven’t seen a lot of my family in about 10 years and i’m going to be meeting a lot of my bf’s family for the first time. I just really need some motivation and i think in order for me to be motivated I need to see improvements fast! I’ve now got love handles, THREE rolls!!! I’ve never had that, lol. Just all over my body has just ballooned up and you can see a lot of the weight gain in my face. I’m just wondering I suppose HOW strict do i have to get with my meals (i can do the eating every few hours, thats not a problem) and in how long do you think i will see a weight drop?
Thanks again for being so great to all of us! First time visiting your website and i’m LOVIN IT!!!
ohh, and also…are their any supplements you recommend, if at all, that help to speed up the process?
thanks a mil!
HI Sukhi, thanks for the kind comments, hopefully you can share the site with all your friends to help me grow this to the next level. With regards to meals, go as strict as you can, aim for 5-6 smaller meals which are composed of lean proteins, veggies and whole grains. Snacks should be fruit, reduced sugar yogurt or whey protein smoothies. With a good workout program like these you should aim to see a few pounds loss each week, although at 123 pounds you are still quite small even for your height. Good luck and you may want to reference this article on 6 pack abs checklist – http://weightlossandtraining.com/6-pack-abs-checklist
Absolutely, try this article – http://weightlossandtraining.com/workout-supplements-for-women-top10
Thanks! I’ll definitely stay as strict as i can! And i’ve already got my bf checkin out ur site! He’s lovin it to!!!
Ill keep ya posted!
You bet! If you notice that you are starting to lose any of the curve just add some extra lean protein to your diet, I suggest whey protein powder – http://weightlossandtraining.com/wheyproteinpowder
Hi Kendra, you will need to focus a little more on diet for those areas, try this entire workout and diet plan for women – http://weightlossandtraining.com/fitness-plan-women-surprise-update
Hi Stephanie, in my humble opinion exercise should help as it helps tighten the skin by building the musculature underneath it. Creams with vitamin E are also supposed to be helpful, but I would recommend speaking with a dermatologist as soon as you can since they may offer you a more powerful and effective treatment.
I plan on starting this workout plan but you didn’t mention how much weight is needed for each exercise. I plan on starting with the JLo workout and moving my way up. I did read in the comments below for toning and defining to do 14 reps for 3 sets, but I wanted to see what a good starting point is for how much weight to use.
Hi Possebendy, if you are aiming for 14 reps the last one should be extremely hard – that will give you an indication of how heavy it should be.