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 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 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 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 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.

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 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.

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! =)

[...] 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 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.

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 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

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 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 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 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 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?

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 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

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.

Assuming I eat well, and follow your routine carefully, how fast can I expect to see results?

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.

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 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 – 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 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.

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,

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 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.

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 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.

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 Michelle, definitely feel free to do those alternatives, as long as you are pushing yourself in the cardio sessions that is all that matters!

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 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!

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 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!
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 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.

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 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.

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 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…

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 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

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 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!

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 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 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?