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

Lose Fat
Split
Intermediate
10 weeks
7
60-75 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Female
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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.

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!

32 Comments+ Post Comment

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

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

Cheers

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

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?

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Posted Mon, 05/06/2019 - 11:25
JoshEngland

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!

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

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.

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Posted Tue, 04/16/2019 - 09:31
JoshEngland

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: https://www.muscleandstrength.com/articles/how-to-deload

If you want to do some workouts to keep routine, I'd recommend utilizing full body workouts such as this one: https://www.muscleandstrength.com/workouts/3-day-full-body-dumbbell-workout

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!

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

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

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

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

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

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

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

Hi Liz,

Perform the HIIT cardio after your weight training.

Hope this helps!

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

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

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

Hi Lynn,

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

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

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

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Posted Mon, 03/18/2019 - 08:33
JoshEngland

Hi Rachel,

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

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

Hi,
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 ?

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Posted Fri, 03/01/2019 - 11:48
JoshEngland

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.

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

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?

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Posted Mon, 02/11/2019 - 10:40
JoshEngland

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.

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

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.

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Posted Mon, 01/28/2019 - 09:21
JoshEngland

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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Posted Mon, 01/28/2019 - 14:15
Corinne

Thank you Josh. Looking forward to my first session tomorrow.

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Posted Mon, 01/28/2019 - 16:26
JoshEngland

Corrine,

You are welcome! Hope you enjoy the program!

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Posted Sun, 01/13/2019 - 19:24
Abigail Waller

This program says it’s 10 weeks but only gives one week of workouts! Am I supposed to do the same workout for 10 weeks ?

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Posted Mon, 01/14/2019 - 13:48
JoshEngland

Hi Abigail,

That is correct. This will allow you to better track your workouts and see when you can progress in your lifts (i.e. increasing weight or reps). For most, this will lead to better results than changing your workouts up each week.

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Posted Sun, 01/06/2019 - 16:45
Elitsa

Hello.

I want to confirm that I understand correctly about the *HIIT WORKOUT interval*. It's 10:10, 10 seconds work, and 10 second rest, am I right?

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Posted Mon, 01/07/2019 - 10:30
JoshEngland

Hi Elitsa,

It's a 20 second to 10 second work to rest ratio.

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Posted Fri, 01/04/2019 - 18:39
Brianna

For the circuit, do you complete each exercise one time before moving on to the next exercise or do you do 3 sets of each exercise before moving on to the next move?

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Posted Mon, 01/07/2019 - 10:29
JoshEngland

Hi Brianna,

Perform 1 set before moving onto the next exercise. After you've finished all the exercises, restart the circuit.

Hope this helps!

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Posted Thu, 01/03/2019 - 23:08
Luisa Infante

Can I do cardio the upper body days too? if yes how much should I do?

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Posted Fri, 01/04/2019 - 16:13
JoshEngland

Hi Luisa,

I wouldn't recommend it unless it was low intensity cardio (like walking). You could do that for up to 30 minutes if you wish - but it's not necessary given the rest of the program.

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Posted Tue, 11/27/2018 - 10:57
Bryony

HI

is there an alternative to the reverse hack squat, we don't have that sort of machine in our gym! Same applies to reverse leg curls.

Thanks

Bryony

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Posted Tue, 11/27/2018 - 11:25
JoshEngland

Hi Bryony,

My recommendations would be to sub in front squats or goblet squats for the reverse hack squat. By reverse leg culs, I assume you mean leg extensions? Any Quad dominant move would be beneficial here - I'd likely go with the walking lunge or some lunge variation.

Hope this helps!