Fat Loss Gym Workout Plan for Women – 12 Week Exercise Program

Day1 : Monday – Target: Upper Body

• Barbell Bench Press -Sets: 3- Reps: 15,12,10
• Barbell Row- Sets:3- Reps: 12, 10, 8
• Dumbbell Lateral Raise- Sets:3- Reps: 12, 10, 8
• Wide Grip Lat Pull Down- Sets:3- Reps: 12, 12,12
• Cable Triceps Pushdown- Sets:3- Reps: 12, 12,12
• Preacher Curl- Sets:3- Reps: 12, 12,12

Day 2 : Tuesday – Target: Lower Body and Abs

• Squats- 3- 15,15,15
• Lying Leg Curls- 3- 15,12,10
• Leg Extension- 3- 15,12,10
• Leg Press – 3- 15,12,10
• Hanging leg Raise- 3- 20,20,20

Day 3: Wednesday- Rest Day

Day 4: Thursday – Target: Upper Body

• Dumbbell Bench Press- 3- 15,12,10
• One Arm Dumbbell Row- 3- 15,12,10
• Shoulder Press- 3-15,12,10
• Pull Ups- 3- 15,12,10
• Dumbbell Standing Triceps Extension- 3- 15,12,10
• Dumbbell Curl- 3- 15,12,10

Day 5: Friday – Target: Lower Body and Abs

• Squats- 3-15,12,10
• Leg Extension – 3- 15,12,10
• Deadlift – 3- 15,12,10
• Leg Press- 3- 15,12,10
• Seated Calf Raise- 3-15,12,10
• Leg Raise- 3- 15,12,10
• Plank -3-120 sec each
• Hanging Knee Raises-3- 15,12,10

Day 6 : Saturday- Rest Day

Day 7: Sunday- Rest Day

Cardio

• Week 1 – 3 cardio sessions. 3 x 30 minutes (90 min).
• Week 2 – 3 cardio sessions. 3 x 30 minutes (90 min).
• Week 3 – 3 cardio sessions. 3 x 30 minutes (90 min).
• Week 4 – 3 cardio sessions. 3 x 30 minutes (90 min).
• Week 5 – 4 cardio sessions. 4 x 30 minutes (120 min).
• Week 6 – 4 cardio sessions. 4 x 30 minutes (120 min).
• Week 7 – 4 cardio sessions. 4 x 30 minutes (120 min).
• Week 8 – 4 cardio sessions. 4 x 30 minutes (120 min).
• Week 9 – 5 cardio sessions. 5 x 30 minutes.- Intense cardio workouts (150 min).
• Week 10 – 5 cardio sessions. 5 x 30 minutes – Intense cardio workouts (150 min).
• Week 11 – 5 cardio sessions. 5 x 30 minutes- Intense cardio workouts (150 min).
• Week 12 – 5 cardio sessions. 5 x 30 minutes- Intense cardio workouts (150 min).

Don’t miss:

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• 12 Week Body Transformation Workout Plan for Women
• 3 Month Body Recomposition Workout Plan & Diet for Women

Diet

A well planned diet can be very effective for weight loss. Diet is as important to this routine as performing each exercise with as much intensity as possible.

To achieve noticeable weight loss results from this fat-burning workout plan, it’s essential to complement it with a clean and nutritious diet. Increasing protein intake, doubling the usual amount, is particularly crucial when following a fat-burning regimen. This dietary adjustment not only supports muscle maintenance but also enhances the effectiveness of the workout routine, aiding in fat loss and promoting overall health and well-being.

• High protein diet will boost your metabolic rate by 20-30%. The main point is, this elevated metabolic rate due to protein heavy diet will last for several hours after eating.
• Protein rich diet will also help you suppress hunger and appetite for hours after eating. 

Try Carb Backloading

carb backloading is a tactical diet approach to get the biggest weight loss benefit out of every one of your workouts.

In carb backloading you limit carbohydrates through the day and wait to consume carbohydrates after a workout or much later in the day. When you eat carbs after a workout it will used as a fuel to muscle cells, this minimize the storage of carbs in fat cells.

The theory behind carb backloading is very simple, when you rest, the hormone called Insulin bring most of the carbs to fat cells where it is stored as fat.

But after a workout you will be in high activity state, so most of the carbs are delivered to muscles. Each night while you sleep, your body start burning fat. If you don’t consume carbs at your first meal, this fat burning continues.

One Carb Loading Day Each Week

It is also important to have one moderate carb loading day/week to confuse the body, thus stimulating metabolism and fat loss.

You need to eat a clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for.

Steer Clear of Refined Carbohydrates and Processed Foods

Heavy carbohydrate consumption, especially from refined sources like white bread and sugary snacks, can lead to spikes in blood sugar levels, followed by crashes, which may contribute to weight gain and insulin resistance over time.

Processed foods often contain high levels of added sugars, unhealthy fats, and artificial additives, which can lead to inflammation, increased risk of chronic diseases, and hinder weight loss efforts. Therefore, reducing intake of these foods supports overall health and facilitates weight loss by promoting stable blood sugar levels, reducing inflammation, and improving metabolic function.

Drink plenty of water while performing our routine as drinking water helps to keep up your metabolism and hydrate your muscle tissues.

Combining these diet strategies with your workouts will give a boost to your weight loss journey. 

Related:

• Resistance Band Workout Routine for Toning
• Kettlebell Workout Routine for Women
• Women’s Full Body Gym Workout Routine for Strength & Toning
• Women’s Bodyweight Workout Plan

The Bottom Line

As we wrap up this comprehensive 12-week fat loss gym workout plan crafted specifically for women, it’s crucial to emphasize the potential and possibilities it offers. Throughout this program, we’ve integrated progressive overload, a fundamental concept in strength training, to ensure continuous muscle adaptation and growth. By gradually increasing the weights lifted, we stimulate muscle hypertrophy, which not only enhances metabolic rate but also contributes to long-term fat loss.

Moreover, the strategic incorporation of steady-state cardio sessions post-weight training exploits the phenomenon of excess post-exercise oxygen consumption (EPOC), leading to elevated calorie expenditure even after the workout is complete. Coupled with dietary strategies such as strategic carb loading to optimize nutrient timing and manipulation of macronutrient composition to support muscle preservation and fat utilization, this holistic approach maximizes fat loss while preserving lean muscle mass.

Remember that progress takes time, patience, and consistency. Stay focused, stay motivated, and embrace the journey ahead with confidence, knowing that you have the power to achieve the results you desire. Your fitness journey is uniquely yours, and with perseverance, you’re bound to see incredible transformations both inside and out.