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
1.5M 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: Sat, 09/02/2023 - 02:51

I’m on my 14th week of this plan. I’ve never been a regular gym-goer- normally do cardio classes or yoga- but finding this really easy to follow. I’ve dropped two dress sizes, and lost over a stone, and my body looks totally different, especially my shoulders.
Is there a good core/abs workout I could do on day three as a substitute? It’s the one place I don’t feel I’m making a lot of progress.

M&S Team Badge
Posted on: Sun, 09/17/2023 - 09:28

Plenty of abs workouts to choose from here, Sal.

Posted on: Mon, 07/31/2023 - 06:02

I m intermediate in excersize because its been 4 year i am doinh excersize . But now my wieght63kg, body fat33.4%
Is stuck last 1 year ... n i wanted to reduce body fat percentage. But no workout is effective ..
My question is about how much wieght i have to take to reduce that body fat percentage ?

M&S Team Badge
Posted on: Tue, 08/15/2023 - 09:49

What is your diet like? That is more important than the exercise program you're following.

Posted on: Mon, 07/24/2023 - 17:24

Hi I want to begin this program, it says 7 days but confusingly also 4 days per week. Is 7 days without a total rest day ok? Will doing this M-F be sufficient?

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Posted on: Mon, 07/31/2023 - 08:59

Monday through Friday will be sufficient. The four days references the days you do full weight workouts, not counting Day 3. Hope this helps!

Posted on: Wed, 07/05/2023 - 01:56

I am 43 years old.I have pain in my hand and wrist, the doctor said it is "early osteoarthritis"symptom.

Are there exercises that help with hand pain? Do I need to remove any exercises in this section?

M&S Team Badge
Posted on: Mon, 07/10/2023 - 08:14

I would suggest talking to your doctor about this program and getting your info that way. You can do grip exercises like squeezing a tennis ball or stretching a small band with your fingers, but ultimately your physician needs to be the final answer to this one. I do suggest using lifting straps for the pulling exercises so you don't have to use your grip as much.

Posted on: Mon, 07/10/2023 - 10:27

Thank you for your advice :)

Posted on: Tue, 06/27/2023 - 13:05

Loving this website and excited about workout, sharing with quite a few people. My question is does the HIIT have to be done at the same time as lower body. I have spin bike at home and workout at gym.
Thank you, can’t wait to see results.

M&S Team Badge
Posted on: Wed, 06/28/2023 - 07:54

They don't have to be done, Claire. If you do them, hit the weights first then do HIIT.

Glad you're enjoying M&S. We're happy to have you as part of the community!

Posted on: Tue, 06/20/2023 - 14:39

The plan has 5 days of workouts. Do I repeat the same workouts for the remaining 9 weeks?

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Posted on: Thu, 06/22/2023 - 06:39

Correct, Rama. Same workouts every week for 9 weeks.

Posted on: Thu, 06/15/2023 - 12:14

Hey, on days that’s are circuit - those have 7 exercises so I should perform all 7 consecutively without a break. Once all 7 are done that counts as a set and you’d start the next set?

M&S Team Badge
Posted on: Fri, 06/16/2023 - 07:23

That is correct, Maria. Rest briefly before starting the next circuit, but you have it right. Thanks for reading M&S!

Posted on: Mon, 06/05/2023 - 02:43

Can i follow this routine at home by using alternative for machines , like resistance band. will this change be affective or it should be by machine only??

Thanks :)

M&S Team Badge
Posted on: Mon, 06/05/2023 - 07:03

I've been using bands at home for a while now and found they help. Machines would be better, but feel free to do bands if they are more convenient and will keep you consistent.

Posted on: Tue, 06/06/2023 - 00:38

Ok will give it a try.
Thanks for your prompt reply. You guys are amazing.
Good Luck.

Posted on: Sat, 05/13/2023 - 14:42

For upper and lower body days I can't tell if you are suppose to complete each exercise all at once, or as a circuit? For example would I complete pull downs for all 3 sets, then move to the next incline bench press? Or would I complete 1 set per exercise and complete as a circuit?

If the answer is meant to be circuit, would it be okay to complete each exercise and their complete sets all at once (with proper breaks in between of course), due to a crowded a gym, where circuit training can be difficult to complete? This would be more so of an issue for upper and lower than the cardio, abs and glutes days.

Hopefully that makes sense, thank you!

M&S Team Badge
Posted on: Tue, 05/16/2023 - 07:05

You're supposed to do all sets of one exercise before moving on to the next. Unless you're advanced in the gym, you shouldn't be doing circuits. Trying circuits in the gym can also take up a lot of equipment, which the gym's staff and members may not like. Focusing on each exercise would be best. Hope this helps.

Posted on: Fri, 04/14/2023 - 13:31

Could I add KB Swings to this workout?

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Posted on: Sun, 04/23/2023 - 12:35

Throw it in with Core, Abs, and Glutes, Cori. Let us know how you like it. Good suggestion.

Posted on: Sun, 04/23/2023 - 20:30

Great, will do! Thanks, Roger!

Khushi Virk
Posted on: Fri, 04/07/2023 - 01:37

hey, i love to follow this workout routine, but could it be possible that I do this workout 5 days in a week. If yes, then how?
can i do that
Day 1 - upper body
Day 2- lower body
Day 3 - cardio
Day 4- rest
Day 5- upper body
Day 6- cardio
Day 7- rest

and one week i will do 2 days upper body and 1 day lower body and the other week 2 days lower body and then 1 upper body, Like alternative weeks. Is that workout routine effective then?

M&S Team Badge
Posted on: Sun, 04/23/2023 - 12:34

That would work. If you run it, let us know how it goes. Thanks for reading M&S!

Posted on: Wed, 04/05/2023 - 19:02

Can you explain what this means ? Perform 10-15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec: 10 Sec work to rest ratio.

M&S Team Badge
Posted on: Sat, 04/22/2023 - 13:51

We will use an elliptical machine. Work for 20 seconds, stop for 10 to make any adjustments to the incline or resistance if necessary, then go again. Repeat that until you've completed 10 minutes of total work.

Posted on: Wed, 04/05/2023 - 14:48

Hi there. I'm an obese person doing this workout plan. I enjoy the workouts so far! Could you recommend an alternative exercise to the bodyweight curtsey lunge? I know that one can be risky for the knees if done improperly. Since i'm learning without a trainer to help me with form, i'd rather do a safer one. Thanks!

M&S Team Badge
Posted on: Sat, 04/22/2023 - 13:50

Do a normal lunge either straight in front of you or placing your foot up on a short platform. Either method will work. Smart on your part to ask for an alternative. Good luck!

Posted on: Sat, 04/01/2023 - 11:53

Hi. Day 5 Reverse Hack Squat--can you recommend another exercise? Gym doesn't have a hack squat. TY!

M&S Team Badge
Posted on: Wed, 04/05/2023 - 10:59

Go with a close stance leg press or narrow stance Smith Machine squat.

Posted on: Sun, 03/26/2023 - 15:32

I’m wanting to build muscle to lose weight and tone up. I’ve been doing the women’s full body workout, but wondering if i should switch to this one to lose weight and tone up. Diet is strict during week and taking in 100 grams or more of protein a day M-F. What should i do?

M&S Team Badge
Posted on: Thu, 03/30/2023 - 15:53

I agree with your idea, Leslie. Give this one a full run along with the diet plan you're already following. Good luck, and please keep us posted on your progress.

Posted on: Wed, 03/15/2023 - 10:10

I just started this workout Monday, after finishing a different 16 week progressive plan, and am sore so I’m stoked to see the results. I’m wondering if I can superset on days I have a little less time? Still using a 30-60 second rest in between.

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Posted on: Wed, 03/22/2023 - 16:37

You can, Theresa. I wouldn't suggest doing it regularly, but occasionally it would be alright and may actually shock the muscles to improve results. Let us know how you do on it.

Posted on: Tue, 03/14/2023 - 00:59

I could workout 3 days a week. I’m confused as to which workout works the best for me. Could you help?

M&S Team Badge
Posted on: Wed, 03/22/2023 - 16:36

This is a five-day program, so it reads like you may need a different program. This may help.

Posted on: Wed, 03/08/2023 - 12:23

I was wondering how much the order of exercises matters. So, for example, for Day 4: Upper Body Focused--can I do all the Dumbbell rows, shoulder presses, bench presses, curls, and tricep extensions first. Before I move on to face-pull and pull down?
Being in a gym environment, I want to be courteous to other gymgoers and not keep moving from my bench area to machine areas and such. Thanks.

M&S Team Badge
Posted on: Wed, 03/22/2023 - 16:35

They are usually ordered so you can train effectively from start to finish. However, if you want to switch them up because of personal preferences or to train weaker areas first, you can do that. I certainly understand gym etiquette as well, so do what you gotta do.

Posted on: Sun, 02/19/2023 - 09:00


I started in January and I haven’t missed a workout, Why? Because I love this routine, before I would quite, cycling, gym, aerobics , but with this one is a keeper, I’m in my 6 weeks and I already can tell my progress when I wear my jeans, even my husband has noticed, I’m 58 years old and I love my body, have always tried to take care of it, but with this program is become much better, Thank you sooo much!!!!!

Posted on: Sat, 01/28/2023 - 07:55

Good day.
Thank you for the nice workout plan.

One question, that might be obvious but it is not for me.

Does the weekend include 2 same workout days: Cardio, Abs, & Glutes, so: do this 2 days in a row and start again with lower body focus exercises?

Also, for glute kick backs it doesn't say "each leg", so it means, we alternate, 12 total, 6 each leg?

M&S Team Badge
Posted on: Sat, 01/28/2023 - 10:36

Yes, on the Cardio, Abs, and Glutes.

Apologies for the confusion. 12 each leg, 24 total.

Posted on: Sat, 01/28/2023 - 10:41

Thank you. :)

Posted on: Thu, 01/19/2023 - 08:56

Hello! I started this program yesterday and really enjoyed it. My question is: do I do all the sets for one particular exercise at one time? Or do I do one, then go through all the others once and keep rotating?

M&S Team Badge
Posted on: Sun, 01/22/2023 - 11:05

All sets of one exercise before moving on to the next. Hope this helps.

Posted on: Mon, 01/16/2023 - 01:20

I’m just starting week 3 of this programme. Enjoying it but after checking in this morning I have gained 3lbs. I had reduced cals by 200 from Maintenance based on
Should I adjust cals down for this week or wait it out?
Would you recommend hitting a step goal alongside this plan?

M&S Team Badge
Posted on: Sun, 01/22/2023 - 11:06

I don't think you need to drop the calories yet. Give it one more week. It could be that you've built muscle and burned fat, which made the scale show the result you saw. Have you done a composition test?

10k a day on steps would be a good idea to add.

Posted on: Thu, 01/12/2023 - 06:52


I am just starting out on my fitness journey and trying to lost weight but also want to build muscle. Do you suggest the “10 week women’s fat loss workout” or the “12 week fat destroyer workout” would be best?


M&S Team Badge
Posted on: Sun, 01/22/2023 - 11:06

I think the 10 week would be better. You can develop your form, master the exercises, and get acquainted with hard training. Then, you could move on to the Fat Destroyer.

Best of luck, Amy. And thank you for reading M&S!

Posted on: Thu, 01/05/2023 - 18:46

Would it be okay and not counterproductive to add walking in everyday?