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Best Weight Loss Workout Plans for Women

Finding a workout plan for effective women’s weight loss can be a challenging task. Losing weight is never easy, but the best weight loss workout plan for women includes cardio, interval training, high-intensity interval training, and strength training. If you’re trying to burn calories and stay motivated, you’ll want to incorporate some of these fundamental exercises into a weekly workout plan that will make you stronger, faster and leaner in no time. 

Your particular weight loss results will depend on your level of commitment, body type, and how well balanced and healthy your diet is as well. The best workout plan for women’s weight loss includes a combination of the below. We’ve included some sample workouts so you can get started losing weight safely and quickly!

Cardio Workout Routines for Weight Loss

Common cardiovascular exercises are aerobics, brisk walking, running, cycling, skiing, rowing, and swimming. In a gym, treadmills, elliptical trainers, stationary bikes, rowers, and stair climbers are common equipment for achieving similar cardiovascular exercise. Some experts think it’s ideal to do 60 minutes of cardio exercise per day, but you’ll see tremendous health benefits from even 30 minutes. If this is the only kind of exercise you’re doing, aim for five to six days of cardio per week to use it as an effective weight loss exercise plan for women. 

Exercise Frequency: Five to six days per week (if it’s your only exercise).  

Note: Eliminate 60 minute cardio on days where you’re performing interval training or high-intensity interval training. Reduce cardio to 15-30 minutes on strength training days for warming up or raising heart rate at 3-5 minute intervals in between strength exercises. 

Interval Training for Weight Loss

Tone up and slim down with an interval training routine on a treadmill. This is an effective weight loss workout plan for women at any fitness level. To start, walk at a pace you’re comfortable with and can maintain for some time. Do this for one minute. Then increase the incline to a challenging level and continue for five minutes. On the same speed throughout, repeat this pattern for at least 30 minutes. Go longer if you can!

Exercise Frequency: 3 times per week

Sets: As many as possible in 30 minutes

Note: If you’re also doing high-intensity interval training and/or weight training, adjust the frequency of this exercise with the others, so you have at least one rest day during the week.  

High-Intensity Interval Training for Weight Loss

High-intensity interval training, or HITT, is a type of interval training and works well for weight and fat loss. A sample HIIT workout routine is as follows: 

On a treadmill, walk at an 8 to 10 percent incline for one minute. Without resting, begin running up that same incline for 20 seconds. This interval should be so hard that you can’t do it for another second. Return to walking until your heart rate lowers to 135 to 145 bpm, then repeat the pattern for 20 minutes. Do this three times per week with one or two days of walking or running in between to build lean muscle and lose weight effectively.  

Exercise Frequency: 3 times per week

Sets: As many as possible in 20 minutes

Note: If you’re also doing interval training and/or weight training, adjust the frequency of this exercise with the others, so you have at least one rest day during the week.

Increase Strength, Lose Weight

Circuit training is a great strength training program for weight loss. It keeps you moving so you’re not working out forever. It also has enough variation to keep you from getting bored, distracted, and unmotivated at the gym. With circuit training you hit every major muscle group without resting, which means you’re getting a cardio workout at the same time. Tone and sculpt with the following program a few times a week and you’ll likely start seeing results in just over a month. 

Movements: 

  • Lat pulldown
  • Leg press
  • Chest press
  • Leg extension
  • Shoulder press
  • Leg curl

Exercise Frequency: 3 times per week

Reps: 20 for each movement

Sets: As many as possible in 30 minutes

Weight: Begin with a weight that is difficult for the 20 reps and increase incrementally as your reps become easier and easier. 

Note: If you’re also doing high-intensity interval training and/or weight training, adjust the frequency of this exercise with the others, so you have at least one rest day during the week.

Thinking Beyond the Workout

Exercise – no matter how vigorous or strenuous – is only part of the weight loss picture. Diet and other factors are also critical factors. That’s why simply plunging into an exercise plan isn’t a sustainable or long-term way of thinking about weight loss. For that kind of holistic approach to weight loss, try Noom. We have the expert coaches and dietitians you need to thrive, along with a supportive community and an app you’ll love using. If you’re ready to commit to a long-term weight loss plan, we’re here to help!