Women's 6 week fat-burning workout

Want to look and feel your best for summer?.

Summer is a time of traveling, celebrating, and big events. Many people want to get in the best shape possible so they can fully enjoy these moments. Also, you never know when a camera is on you until you get tagged on a post.

All women want to be and look their best for those summer events, but what if they are restricted to home gym workouts? This doesn’t have to stop you. As a matter of fact, you can embrace the challenge thanks to this six-week program. If you were looking for a program outside of summer, don’t let that stop you. Give this a go anywhere. The program works year-round.

For those of you that may have missed it, there is a gym version of this program available as well. For the ladies that may go back and forth between the gym and home workouts, make good use out of both routines.

Workout Summary

  • Main Goal – Lose Fat
  • Workout Type – Full Body
  • Training Level – Intermediate
  • Program Duration – 6 weeks
  • Days Per Week – 4
  • Time Per Workout – 45-60 minutes
  • Equipment Required – Bodyweight, Dumbbells, Exercise Ball
  • Target Gender – Female
  • Recommended Supps – Whey Protein Isolate, Women’s Multi, Fish Oil, Fat Burner (optional)

Workout Description

Fat loss is a tricky thing.

You want to train and keep your strength levels and eat a good satiating diet, but you also want to strip away unwanted fat.

Many will participate in exclusive programs that are either all one way or another. For example, many will perform cardio only and neglect any type of resistance training.

The trick is to keep the muscle you have (since muscle helps burn calories) and to gradually burn fat by combining cardiovascular and resistance training to get a synergistic effect. This will also enable you to avoid long stints of starving yourself and to keep the muscle you have.

Below is a six week workout routine designed to shed fat and either keep or build a little muscle along the way.

Of course it goes without saying that your diet has to be on point in order to burn even more fat. No tricks, just hard work, consistency and the right mindset.

Workout Plan

The following plan is to be performed twice per week and as a circuit. At the end you’ll have a choice of low intensity steady state cardio or high intensity interval cardio. Do each workout twice per week with at least one day of rest after two consecutive days.

Perform the following as a circuit with 3 to 5 rounds and 10 to 15 reps each. Rest 2 to 4 minutes after each completed round. Afterward, you’ll do a session of cardio to round out your fat-burning workout.

Workout 1

ExerciseSetsReps
Incline Dumbbell Bench Press3-510-15
Dumbbell Jump Squat10-15
Renegade Row10-15
Dumbbell Lateral Lunge10-15
Dumbbell Squat to Press10-15
Dumbbell Upright Row10-15
Dumbbell Curl10-15
Exercise Ball Crunch10-15
Plank10-15

Interval cardio (mode of your choice): 2 minutes of warmup, alternate 1 minute of intense interval with 1 minute of low intensity active rest), end with 2 minutes of cool down. Perform a total of 8 to 10 intervals.

Workout 2

ExerciseSetsReps
Plyometric Push Up3-510-15
Box Jump10-15
Inverted Row10-15
Dumbbell Reverse Lunge10-15
Dumbbell Overhead Tricep Extension10-15
Goblet Squat10-15
Ab Crunch10-15
Lying Leg Lift10-15

Steady state cardio of your choice: 20 minutes

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