6-Week Weight Loss Home Workout Plan for Women

Creating your own workout routine for weight loss can be daunting. That's where this program comes in: It has a balanced mix of high-intensity interval training, strength training, flexibility, and recovery time to help you burn calories and build muscle. If you want to lose weight (reminder: not a prerequisite for improving your fitness and health), this will help you do it at a healthy pace. (See: How Much Weight Can You Healthfully Lose In a Month?)

Main Goal: Weight Loss for Women either at home or at the gym

Time Per Workout: 30-45

Training Level: Intermediate & Advanced

Gender: Female

Equipment: Body Weight , Small Steps , Medical Ball , Dumbbells , Swiss Ball

Program Duration: 6 weeks

Days Per Week: 3-6

Layout: The best part about this workout routine for women? You can do it all at home with minimal equipment . Six weeks will be satisfied to a new hard muscular sexy shape

WEEK ONE

SATURDAY

No. Exercise Name Sets Reps Time Style
1 Prisoner squat 3 20 Body-Weight
2 Mountain climber 3 20 second on 10 second rest
3 Lateral step crunches 4 30 second Super-Set A
4 Plank one arm dumbbell rows 4 30 second Super-Set B
5 Cross spider plank 3 30 second Triple-Set A
6 Straight Leg Touch Toes 3 30 second Triple-Set B
7 Lunges 3 30 second Triple-Set C
8 Burpees 3 20 second Body-Weight

MONDAY

No. Exercise Name Sets Reps Time Style
1 Mountain climber 2 20 second
2 Jumping squat 2 20 second Body-Weight
3 Burpees 2 20
4 Sky Jump 2 20
5 1 for 30 minutes Treadmill Speed km/6/8/7/9/6/9/7/10/6/9/6/4 Min/3/2/3/1/4/1/3/1/3/2/2/5 Interval Running

WEDNESDAY

No. Exercise Name Sets Reps Time Style
1 Goblet squat 3 10 Triple-Set 1 AHolding Dumbbell
2 Push-Ups 3 12 Triple-Set 1 B
3 Incline bench two dumbbell rows 3 10 Triple-Set 1 C
4 Dumbbell Romanian dead lift 3 8-12 Triple-Set 2 A
5 Push press 3 8-12 Triple-Set 2 B
6 Wide grip pull up 3 Max Reps Triple-Set 2 C
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