Muscle & Strength’s 10 Week Women’s Fat Loss Workout

M&S Team
Written By: M&S Team
July 31st, 2018
Updated: August 15th, 2019
791.4K Reads
Muscle & Strength’s 10 Week Women’s Fat Loss Workout
This 10 week women's fat loss training program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.
Workout Summary

Workout Description

Fat loss is a common goal for a lot of women.

However, there’s a lot of misinformation out there on how women should diet and work out to achieve this goal.

Most women’s magazines will tell you that some fad diet, some basic ab & glute workout circuit, or even tons of cardio is the solution.

The truth is, these things can work (when part of a larger, complete plan) – but there’s nothing special about them and they can make your fat loss journey a lot more difficult than it has to be.

In reality, hard work with some resistance training balanced with some additional cardio to ramp up your daily calorie expenditure is the best approach.

And when paired with a diet that puts you in a slight calorie deficit, will help you shed any unwanted body fat you may have.

Editor's Note: Make sure you’re doing all the right things you need to be doing to lose body fat. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course.

The course will teach you how your body loses fat, how to utilize workout plans on our website to maximize fat loss, how to eat for fat loss, how to supplement to lose body fat and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

Need help losing fat? Take our FREE 5-part email Fat Loss Course!

Muscle & Strength’s Women’s Fat Loss Program

This 10 week workout program is perfect for any healthy woman who is looking to lose unwanted body fat through a good weight lifting and cardio program.

The goal is to increase the amount of calories you burn by performing exercises that require multiple muscle groups to help complete the exercise. These are known as compound lifts and will help you burn way more calories than isolation exercises will in the long run.

By the end of the 10 weeks you should notice tighter, slimmer, and stronger muscles and a better body composition than when you began.

The workout itself will focus predominately on building the muscles of the legs and glutes. There will also be upper body workouts that will focus on sculpting the muscles of the arms, back, and shoulders.

Lastly, we’ve included cardio and core training to help you burn additional calories during the day and to tighten up your midsection for a more slender figure.

Rest periods for these workout programs should be kept to 30-90 seconds in between sets and exercises. On days you perform a circuit, no rest should be taken until after the circuit is complete.

Day 1: Upper Body Focus

Exercise Sets Reps
1. Pull Down 3 12
2. Dumbbell Incline Bench Press 3 12
3. Cable Lateral Raise 3 15
4. Seated Cable Row 3 12
5. Dumbbell Curls 2 12
6. Tricep Overhead Extension 2 12
7. Machine Curl 2 12
8. Rope Pressdown 2 12

Day 2: Lower Body Focus

Exercise Sets Reps
1. Barbell Squat 3 12
2. Romanian Deadlift 4 10
3. Walking Lunge 3 15 Each
4. Bodyweight Curtsey Lunge 3 12 Each
5. Glute Kick Back 3 15 Each

Perform 10-15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec: 10 Sec work to rest ratio.

Day 3: Cardio, Abs, & Glutes

Perform 20-30 mins of low intensity steady state cardio. After cardio, perform the following abs and glute circuit:

Exercise Sets Reps
Plank 3 30 Secs
Bodyweight Glute Bridge 3 15
Ab Crunch 3 20
Glute Kick Back 3 12
Mountain Climbers 3 12 Each
Side Lying Clams 3 12 Each
Oblique Crunch 3 12 Each

Day 4: Upper Body Focused

Exercise Sets Reps
1. Dumbbell Row 4 12
2. Seated Shoulder Press 3 12
3. Cable Face Pull 3 12
4. Dumbbell Bench Press 3 12
5. Close Grip Pull Down 3 15
6. Seated Curls 3 12
7. Lying Tricep Extensions 3 12

Day 5: Lower Body Focus

Exercise Sets Reps
1. Reverse Hack Squats 3 12
2. Leg Press 3 12
3. Leg Extension 3 15
4. Leg Curls 3 15
5. Standing Calf Raises 3 25

Perform 10-15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec: 10 Sec work to rest ratio.

Weekends: Cardio, Abs, & Glutes

Perform 20-30 mins of low intensity steady state cardio. After cardio, perform the following abs and glute circuit:

Exercise Sets Reps
Plank 3 30 Secs
Bodyweight Glute Bridge 3 15
Ab Crunch 3 20
Glute Kick Back 3 12
Mountain Climbers 3 12 Each
Side Lying Clams 3 12 Each
Oblique Crunch 3 12 Each

10 Week Women’s Fat Loss Workout Notes

The workout listed above is set up so you only have to dedicate 4 days to making it to the gym. Ideally, you’d have some form of physical activity as part of your healthy lifestyle every day. That is why some low intensity cardio is recommended, along with glute and core work, on rest days.

Most intermediate-advanced women trainees should have no problem recovering from the structure of this workout. The layout is structured in such a way to maximize the amount of work that can be done each week while allowing full recovery for women.

If you need to miss a training day during the program (which will happen), try to make sure it’s a cardio, glute, and core day. The key to being successful with this program is ensuring you hit the majority of the weight training sessions during the week.

The main form of progression for this workout should be increasing the weight used when able to do so. That is why your training days will be the same during the entire duration of the program.

Track your workouts, the weight used, and how you feel after each session. This will allow you to better gauge when it’s an appropriate time to increase the weight on a given exercise the following session.

Editor’s Note: Be sure to share your progress with us! We’d love to help out, keep you motivated, and even feature your success. Tag us in your transformation posts on social media!

Women’s Fat Loss Nutrition Overview

The specific diet you use when performing this program will not affect your eventual results too much – so long as you’re in a calorie deficit.

To achieve a calorie deficit, you must burn more calories than you are consuming.

To figure out how many calories you should normally consume, use this bmr calculator.

Once you have your calorie maintenance needs, subtract 100-250 calories from this number. This is a good starting point for a deficit, as you don’t want to drop your calorie intake too drastically.

Measure your progress while you are performing the program and reassess your calorie intake as needed.

As mentioned, the specific type of diet you eat doesn’t matter too much. Although, to get adequate nutrients, you’ll want the majority of your calories to come from whole food sources such as lean meats, whole grains and oats, fruits and veggies, low fat dairy, nuts and seeds, and other healthful food options.

Once You’ve Finished…

Congratulations! You’ve finished the 10 week fat loss specific workout and accomplished a ton of goals along the way! What’s next?

Our first recommendation would be to take a week to deload and relax from the stress caused by weight training and a calorie deficit.

Then, it’s time to continue on with your fitness goals. If you liked this program and still have more weight loss goals, you can continue performing this workout.

Or, you might enjoy our main women’s workout program here.

Whatever you decide, stay motivated and keep achieving your goals!

Post your post-workout swolfies in M&S gear on IG and tag @muscleandstrength, #muscleandstrength, or DM them to us to get a shoutout on Muscle & Strength stories!

Posted on: Fri, 09/03/2021 - 03:50

thanks for this program. Using it, I have lost 8kgs and at 47 years old, I honestly did not think it was possible. I am also alot stronger and my back is straighter. I am really excited to start the 12 week program next. :-)

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Posted on: Thu, 09/09/2021 - 19:44

Hi, Dawn! That is fantastic! Thank you for sharing your progress and for supporting M&S.

Erica DeLuna
Posted on: Tue, 08/24/2021 - 23:55

Hello, do I keep repeating the same exercises over the course of 10 weeks or where would I access the remaining workouts

M&S Team Badge
Posted on: Thu, 09/09/2021 - 19:43

Hi, Erica. Follow the same workout for all ten weeks. Let us know how it works for you.

Posted on: Sun, 04/11/2021 - 22:13

Hi I noticed on day 3/cardia and core day there side laying crunches and also oblique crunches. Is it supposed to be like that?

M&S Team Badge
Posted on: Mon, 04/12/2021 - 10:21

Hey Sunshine - those exercises are correct.

Tishya Kurmi
Posted on: Wed, 03/31/2021 - 18:10

Hey, thank you for this workout.
I have started the workout however the side laying clam and oblique crunch are very difficult for me. I dont know maybe i am not able to do it properly. Is there any alternative workout to these?
Your help is highly appreciated. Thank you again

M&S Team Badge
Posted on: Thu, 09/23/2021 - 13:47

Hi, Tishya. Have you considered doing side bends? You can find it or other movements in the Abs section of the Exercise section here at M&S. There will surely be exercises you can use in place of those you can't do.

Posted on: Sat, 03/13/2021 - 22:07

Hi, Day 2 & 5 have preferred HIIT cardio - can you please provide a example of what type of hiit cardio to do.
Day 3 & Weekends has low intensity steady cardio - can you please provide example of what to do for this as well.
Thank you

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Posted on: Tue, 03/16/2021 - 11:18

Hey Vanessa - steady-state cardio can be running, the stair climber, a brisk walk, or any activity that keeps your heart steadily rate elevated. For a HIIT workout, check out this workout:

Posted on: Thu, 03/04/2021 - 13:53

What's the difference between this workout and the main women's 12 week workout? Which is better for weight loss?

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Posted on: Fri, 03/05/2021 - 09:45

Hey Jerrica - both will work for fat loss. The biggest factor in losing weight is your diet and eating in a caloric deficit.

Posted on: Thu, 02/04/2021 - 03:52

Does it matter the order of exercises on each day? Sometimes things aren't available in that order

M&S Team Badge
Posted on: Thu, 02/04/2021 - 10:24

Hey S - ideally you'll want to follow the program as written. If you can't follow it in that order, you'll want to do your compound, heavier movements at the beginning of your workout and follow those up with the isolation and accessory movements.

Posted on: Thu, 11/19/2020 - 15:47

I don't have access to some machines and some aggravate a previous injury (skull crusher), one machine example the leg press. When I click on the muscle group to see more exercises, are you supposed to pick from those top 3 or 4 or any of them that come up?

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Posted on: Fri, 11/20/2020 - 09:18

Hey Heath - for the skullcrushers, you can do dumbbell tricep kickbacks: For the leg press, you can do Bulgarian split squats.

Posted on: Mon, 11/02/2020 - 10:47

One quick question - I completed the Day 1 exercises but this workout only took 30 minutes. I did each exercise, the total number of sets. I rested about 30 seconds between sets. I'm just wondering if that was right since the total workout time needed to be 60 minutes...?

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Posted on: Tue, 11/03/2020 - 09:15

Hey Shay - the workout duration is an estimate. Some workouts may take less time than what is stated.

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Posted on: Thu, 11/05/2020 - 10:13

The side lying clam is correct.

Posted on: Wed, 11/04/2020 - 08:50

Cool and thanks for the quick reply! Working my way through this for the first time this week, so far so great. First time doing HIIT yesterday and I can dig it.

One more question - Day 3 lists a side lying clam. When I go to print this week as a PDF, the PDF reads side lying crunch (but the link does take you to a video of the clam exercise). Which version is correct - the web version listing the clam or the PDF listing the crunch?

Angie Mcleod
Posted on: Mon, 05/18/2020 - 17:54

Hi, do you guys have excerise program for people suffering with knee problem? I know they are lots of us who would love to excerise but very limited like myself. Thanks inadvance

Posted on: Thu, 01/02/2020 - 21:50

Hi, how heavy of weights should I be starting with?

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Posted on: Fri, 01/03/2020 - 11:17

Hi Jane,

Pick a weight you think you can use for the prescribed reps. If too heavy, move down. If too light, move up. You should finish each set feeling as though you have 1-2 reps left in the tank. It might take a little bit of experimenting to find the right weights for yourself.

Manisha Moktan
Posted on: Wed, 01/01/2020 - 06:06

Can i do these workouts to lose weight as i am overweight?

Posted on: Fri, 09/20/2019 - 15:34

Hi!First of all thank you for this program,its awesome! Enjoying it a lot!Although I have one tiny little question.Ive counting my macros and following a low carb diet,with intermittent fasting but it would be really nice how much calories do I burn with these exercises.Thank you for any kind of answer!And thank you again to make this very nice training plan!

M&S Team Badge
Posted on: Mon, 09/23/2019 - 14:28

Hi Kat,

Unfortunately, that's going to be a very difficult question to answer. Weight lifting will definitely burn some calories, but it will vary for everyone and will seem rather insignificant when compared to other forms of exercise.

That being said, weight training increases your lean body mass, which will help you burn more calories throughout the day and life in general.

I wish I could provide a specific number, as that would be easier to help people associate the positive outcomes weight training has for the body. It's just more complex than that.

Your calorie tracker should have some sort of exercise field that will estimate that for you based on the total minutes you've exercised. Most trackers still have some shortcomings though when it comes to estimating one's actual calorie needs.

Sorry I can't be of more help on this one.

Posted on: Tue, 07/09/2019 - 18:49

New to your site, so forgive me. Should i do the whole Days exercise (ex Monday 1-8), return to the top (1-8) and then only (1-4). Or pair 4 together, run through them 3 times and then pair the other 4 and go through them twice.
Also, 4 days of upper or lower focus, 3 Cardio/Ab/Glutes, and 2 HIIT days. (Or am I missing a HIIT) So no rest day, correct?

M&S Team Badge
Posted on: Wed, 07/10/2019 - 14:07

Hi Tiff,

Perform all of the sets for each individual exercise before moving onto the next exercise (except on your core days).

There's no complete day off within the program, but the cardia/ab/glutes day serves as an active recovery.

Hope this helps!

Posted on: Mon, 06/17/2019 - 15:32

Hi thanks for the workout. Looks really good. Is there a warm up before each session?


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Posted on: Mon, 06/17/2019 - 16:00
Posted on: Sat, 05/04/2019 - 10:09

I love the workout! I'm quad dominant and really want to focus less on that area. What exercises can I swap out on lower body days to have more glute and hamstring focus than quads?

M&S Team Badge
Posted on: Mon, 05/06/2019 - 11:25

Hi Sam,

Great question! I'd recommend subbing out some of the quad dominant exercises out for more hip hinge movements and hip thrusts. So you could add in more deadlift variations, hip thrust variations, hyperextension variations, etc. You could also do some bodyweight and band work before lower body workouts to isolate the glutes and hamstrings and get them activated prior to your other lifts.

Hope this helps!

Posted on: Mon, 04/15/2019 - 12:54

Hi Josh. Since my previous question about your workout plan I have religiously followed it every day and can’t thank you enough. It’s a fantastic mix of cardio and resistance and I genuinely look forward to every single workout.

My question now is this...we are away for 10 days in a couple of weeks and so I plan to continue the workouts while on holiday in the hotel gym. I’m confident that I can do most exercises with no variations required but as far as I can tell, the gym there has no pull down machine, seated cable row or leg curl/extension machine. Would it be possible for you to suggest alternatives for while I’m away? Sorry to be a pain.

M&S Team Badge
Posted on: Tue, 04/16/2019 - 09:31

Hi Corinne,

That is AWESOME! Congratulations on all of your success so far! Makes me happy to hear you look forward to your workouts.

My recommendation would be to use your vacation as a "deload". You can read more about deloads here:

If you want to do some workouts to keep routine, I'd recommend utilizing full body workouts such as this one:

During your vacation, simply enjoy it! Depending on the structure of your vacation, find ways to be active (i.e. walking around the city/beach/trails) you are vacationing to. The extra activity will go a long way and will allow you to spend time with your loved ones.

Might be a little bit of an untraditional response. Hope it helps!

Posted on: Tue, 04/23/2019 - 13:03

Thank you Josh. Good advice, as always. I will have a look at the two articles you suggested. Thanks again

Posted on: Fri, 04/12/2019 - 22:36

How can I avoid loose fat? Will this program be suitable for someone severely overweight?

Posted on: Mon, 04/01/2019 - 18:50

The HITT cardio 10-15 min, is that done in between each exercise? Or at the beginning only?

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Posted on: Tue, 04/02/2019 - 09:26

Hi Liz,

Perform the HIIT cardio after your weight training.

Hope this helps!

Posted on: Tue, 03/26/2019 - 08:38

For both the upper and lower, do I need to do them in that specific order?

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Posted on: Wed, 03/27/2019 - 16:45

Hi Lynn,

I'd recommend performing the exercises in the order they're listed.

Alex Munoz
Posted on: Mon, 08/12/2019 - 19:39

Is there an explanation about the order? Does this order allow better recovery between exercises?

M&S Team Badge
Posted on: Tue, 08/13/2019 - 12:00

Hi Alex,

The order goes from more compound to more isolation. The idea is you want to perform the exercises that require the most muscles to be involved earlier in the training session.

That being said, it's simply a template and isn't perfect for each individual. You're more than welcome to alter the exercise variations and ordering however you see fit to maximize your own workouts.

Posted on: Fri, 03/15/2019 - 18:41

Hi, Love the look of this program. Turned the big 50 last year, marriage breakup and hit the fitness trail and loving it. 13kg gone now I reckon this will help with the fat loss etc. Have worked out my BMR so here goes. Loving the feedback in the comments. Thank you

M&S Team Badge
Posted on: Mon, 03/18/2019 - 08:33

Hi Rachel,

Best of luck with the program! Feel free to let us know if you have any questions!

Posted on: Fri, 03/01/2019 - 03:24

I have beem training for 19 months now
I have 5kg.of.fat that i need to lose
And show some.definition too
Would this plan be suitable for me ?

M&S Team Badge
Posted on: Fri, 03/01/2019 - 11:48

Hi Amira,

This workout can certainly help you create a calorie deficit. However, you'll have to ensure you maintain that slight deficit through your nutrition to promote fat loss.

Posted on: Sat, 02/09/2019 - 13:00

I'm new to HIIT and having trouble with the 20/10 ratio. The ratios seems so short and I'm struggling to work to my max intensity. What do you recommend for beginners?

M&S Team Badge
Posted on: Mon, 02/11/2019 - 10:40

Hi Amy,

I'd recommend starting with a lower work and a higher rest ratio. Maybe go all out for 10 seconds and rest for 20 seconds. Eventually, try to work yourself up to 20 seconds work, 10 seconds rest. From there you can increase both the work and rest periods if you wish.

Posted on: Mon, 01/28/2019 - 07:00

Hi. Great work out plan. Unfortunately I don’t have access to a hack squat or leg press machine. Please can you suggest an alternative for each? Many thanks.

M&S Team Badge
Posted on: Mon, 01/28/2019 - 09:21

Hi Corinne,

I'd recommend either front squats or goblet squats for the reverse hack squat. For the leg press machine, I'd suggest another squat variation (back squat, plie squat, or one of the 2 previously mentioned for hack squats).

Hope this helps!

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