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Workout Plan for Women’s Weight Loss: 6 Weeks to a New You!

Holly Smith

By: Holly Smith, M.D. - Osteopathic Medicine, B.S. - Dietetics, NASM-PES Certified Trainer,

Writer, The Fit Father Project & Fit Mother Project

workout plan for women's weight loss

Looking for a workout plan for women's weight loss? What if we told you we had one that could be accomplished in just six weeks?

No matter how busy your schedule or how long you’ve been away from a fitness routine, there is always time to take care of your health.

A specific workout plan for women’s weight loss is what can get you there.

Weight loss is usually one of the top goals for women as they look to improve their health. There are countless “miracle diets” and fad products out there that promise to help you drop the pounds in mere days.

But the truth is, you have to put in the work to reach your fitness goals. And trust me, the reward will be well worth the effort.

Lose Weight And Improve Your Health

According to recent guidelines, even just a 5% reduction in body weight can improve numerous health outcomes, including blood pressure, blood sugar, and cholesterol.

Furthermore, research has shown that exercise and lifestyle interventions are key, along with a healthy diet, in improving these health outcomes.

That is why a workout plan for women’s weight loss is crucial to incorporate into a solid health and fitness regimen.

The Fit Mother Project

The Fit Mother Project is a great place to start if you are looking to improve your fitness!

We are a team of trainers, doctors, and coaches that are all working together to bring you top-notch workout programs, nutrition advice, and ongoing motivation and support.

The free Fit Mom 3-Day Weight Loss Jumpstart is a wonderful beginner program to introduce you exercises and dietary recommendations that can, well, jumpstart your weight loss journey!


Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.



Weight Loss Help Is Here!

While you can try to piece together your own workout plan, it can really help to have something drawn up to keep you motivated.

This is especially true if you are just beginning to get back into a workout routine.

It is important to incorporate both strength training and cardio in order to have the best weight loss results.

Full body strength training routines will allow your workouts to be efficient and build lean body mass. This will turn your body into a calorie-burning machine.

The six-week workout plan for women's weight loss we outline below is a great way to jumpstart your fitness.

The exercises are simple to follow, yet challenging enough to get you the results you desire!

Schedule For Weight Loss

For the beginner, aim to perform the total body workout at least twice a week. As you progress, you can try to add a third day.

Try to add a high-intensity interval training (HIIT) cardio workout once a week, and a lower intensity stretching and balance workout on another day.

So, for example, each week in this workout plan for women's weight loss would look something like this:

  • Monday: Full Body Workout
  • Tuesday: Rest
  • Wednesday: HIIT Workout
  • Thursday: Stretching/Balance Workout
  • Friday: Rest
  • Saturday: Full Body Workout
  • Sunday: Rest

Tailor It To Your Schedule

This, of course, can be modified to fit your schedule. If you find that you can’t work out specific days of the week, feel free to switch around the days.

Just make sure to have at least 24-48 hours in between your full-body workout days so that you give your body enough time to recover.

Plug these full-body, HIIT, and stretching workouts into your weekly schedule and you'll be well on your way to your fitness goals!

6 Week Workout Plan For Women's Weight Loss

For each exercise, choose a weight that will allow you to perform three sets of 10-12 reps.

Take 1-2 minutes of rest between each set.

Resistance and strength training exercises are essential workouts for women’s weight loss.

Dumbbell Squats:

This is a great exercise to work your glutes, hamstrings, and quads.

Also, in order to maintain good form, you will be engaging your abdominal and core muscles. 

Assisted Pull-Ups:

This is a key workout for your back, but will also recruit your shoulder, biceps, and triceps to a smaller degree.

You can use a gym machine that has a knee rest for assistance, bands, or even a spotter to hold your legs.

As your strength increases, you can try to knock out a few unassisted as well!

Dumbbell Shoulder Press:

You can do these sitting, however, if you stand while doing the shoulder presses you will also be forced to engage your core to a greater degree and really get the most out of this movement.

Dumbbell Bench Press:

Here we move on to work the pectorals or chest muscles.

After you press the dumbbells up, slowly lower the weights down in a controlled manner.

This contraction on the lowering phase will allow you to get the most out of this exercise.

Alternating Bicep Curls:

Stand tall and engage your core while you curl the dumbbells.

Don't swing your arms or use your body’s momentum; this will defeat the purpose of the movement. 

Tricep Dips:

Find a sturdy chair or bench to perform this movement.

When you first start out, keep your feet on the floor in front of you.

But as you gain strength, you can raise your feet onto another bench in front of you to increase the burn!

Ab Wheel Rollouts:

You can’t forget the abs!

Do these ab rollouts in a slow, controlled manner and really feel your abs contract to hold your body in line.

HIIT Workout For Women’s Weight Loss

Try to incorporate this high-intensity cardio workout once a week.

This is essential to improve your cardiovascular fitness.

In addition, you will scorch calories and drop pounds if you stick to this plan!

This will be done as a circuit. Perform each exercise for 30 seconds, then rest 30 seconds.

After this short rest period, jump right into the next movement.

You need to minimize the rest periods in order to see big fitness gains in a short period of time.

HIIT Circuit For Weight Loss:

Start with a five minute light warm-up, such as jogging, rowing, or cycling. 

Main Circuit:

30 seconds on, 30 seconds rest

  1. Alternating Jump Lunges
  2. High Knees
  3. Push-Ups
  4. Mountain Climbers
  5. Tuck Jumps
  6. Tricep Dips
  7. Burpees

Rest for a full minute and a half, then repeat two more times. 

Cool down for five minutes to get your heart rate back down after completing this awesome high-intensity workout.

Altogether, with the warm-up and cool down, you will have completed an amazing cardiovascular and resistance workout in under 35 minutes!

Stretching/Balance Workouts for Weight Loss

Too often women get caught up in muscle building and cardio, that they forget the importance of balance and flexibility in their workout plan.

Even a workout plan focused on weight loss needs at least one day dedicated to stretching and balance.

Although these exercises don’t actively burn a ton of calories, they are important in women’s weight loss for other reasons

Think of this as an active recovery day. It will help to maintain flexibility and range of motion in your joints and decrease the risk of injury.

In addition, balance exercises will help strengthen your core which in turn will improve your full body and HIIT workouts.

Stretching and balance exercises, like yoga, can also help decrease stress and improve sleep.

Both of these are an essential part of any weight loss plan. Proper sleep and recovery are also necessary to keep you healthy and ready to tackle the next day’s workout.

Even if you are short on time, this is a quick stretching and balance workout that you can fit into your day. 

15-20 Minute Stretching and Balance Workout

Full Body Roll:

Stand and reach your arms towards the sky.

Then relax your arms and roll your spine down.

Let your arms relax towards the floor.

Keep your knees bent to protect your back.

Hold for 5-15 seconds then slowly roll back up and repeat three times.

Chest Opener:

Stand and clasp your hands together behind your back.

Feel the front of your chest open and stretch.

Hold for 5-10 seconds.

Relax and repeat three times.

Neck and Shoulder Rolls: 

Stand and tilt your chin towards your chest until you feel a release in the back of your neck.

Then slowly roll your head to the left and to the right to stretch both sides of your neck. 

Hamstring and Calf Stretch:

Stand about one foot from a wall and place your hands on the wall at shoulder height.

Take a step back with one leg while pushing into the wall.

Keep your back straight and press your heels into the floor.

Hold for 15 to 30 seconds.

Step forward and repeat with the other leg.

Repeat the exercise three times on each side.

Knee to Chest Stretch:

Lie on your back on the floor.

Bend your knees while keeping both feet flat on the floor.

Use both hands to pull one knee in toward the chest.

Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.

Return to the starting position.

Repeat with the opposite leg.

Repeat with each leg three times. 

Tree Pose: 

Stand tall and shift your weight to your left foot.

Bring your right foot to your inner left thigh.

Press the sole of your right foot firmly into your left leg.

Bring your hands together in front of you.

Focus your gaze on one point.

Try to hold for thirty seconds and then switch to the other side.

Chair Pose: 

Stand with your feet separated hip-distance apart and parallel to one another.

Bring your arms overhead with your palms facing one another.

Keep your ears in line with your arms and relax your shoulders.

Exhale and bend your knees as if you are sitting in a chair.

Bring your thighs as close to parallel with the floor as comfortable.

Hold for thirty seconds, taking about 5 deep breaths.

Bird Dog Plank:

Come onto your hands and knees on the floor.

Place your hands under your shoulders with your elbows extended, and fingers pointing forward.

Keep your knees under your hips and your spine straight.

Extend the left leg and right arm simultaneously to about hip and shoulder height while looking straight ahead.

Hold this for about 5 seconds and then come back to the starting position.

Repeat 10 times on both sides.

Burn Calories and Shed the Pounds

By sticking to this workout plan for women's weight loss for six weeks and following healthy eating habits, you will see the pounds start to melt away and will be on your way to a strong, toned physique!

The Fit Mother Project also offers FM30X, an amazing program to keep you motivated to work out and eat healthily.

You can never have too many resources on hand when you are looking to achieve high levels of health and fitness.

So make sure to check out this program as well as you continue to work towards and maintain your strong, toned physique.

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FM30X is the first sustainable weight loss program designed exclusively for busy mothers just like you...




FM30X is the first sustainable weight loss program designed exclusively for *busy* mothers like you...

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Six Weeks Is Just The Beginning

Healthy living is a total lifestyle change, not just a six-week program.

Just because you follow a workout plan for a prescribed amount of time does not mean you have finished.

This is merely the beginning of a lifelong fitness and wellness plan!

While losing weight will have you looking and feeling great about your body, you will also be improving your health and decreasing your risk for chronic diseases.

Weight loss has so many benefits. With the proper workout plan for women's weight loss and personal commitment and dedication, it is well within your reach.

So get started now, because the rest of your life starts today!

Holly Smith
Holly Smith

Writer, The Fit Father Project & Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on a workout plan for women's weight loss.

Join Fit Father 30X

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Fit Mother Project Fact-Checking Standards

Our Fit Mother Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Mother Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Mother Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality.

– The Fit Mother Project Team


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