Program Description
BEGINNER FAT LOSS WORKOUT FOR WOMEN
Program Overview
- LevelBeginner
- GoalBodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 23, 2024 02:41
- Last EditedJan 17, 2025 11:25
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
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Week 1
1 / 8 Weeks
Day 1
1
Recumbent1 Set
10 mins
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2
Squat (Bodyweight)3 Sets
12 Reps
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3
Goblet Squat1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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-
-
4
Hip Thrust (Barbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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-
-
5
Leg Press1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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-
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6
Walking Lunge (Dumbbell)3 Sets
10 Reps
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7
Hip Abductor (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Calf Raise (Bodyweight)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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-
-
9
Abs Crunch (Bodyweight)3 Sets
12 Reps
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10
Treadmill 12:3:301 Set
30 mins
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Day 2
1
Treadmill1 Set
10 mins
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2
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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-
-
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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-
-
5
Hammer Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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-
-
7
Lying Leg Raise3 Sets
12 Reps
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8
Treadmill 12:3:301 Set
30 mins
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Day 3
1
Recumbent1 Set
10 mins
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2
Squat (Bodyweight)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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-
-
3
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Glute Kickback (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Step-Up (Weighted)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Hip Adductor (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Hyperextension1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Calf Raise (Bodyweight)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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-
-
9
Oblique Crunch3 Sets
12 Reps
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10
Treadmill 12:3:301 Set
30 mins
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