female exercising and losing weight

Female Weight Loss Workout Plan for Beginners

Posted by Chris Manus on

Ladies, are you looking to kickstart your health journey but don't know where to start? Don't worry, because we've got the perfect plan for you! Today's blog post is all about creating a weight loss workout plan specifically designed for women who are just getting started. With consistent effort and determination, this easy-to-follow routine has everything you need to transform your body in no time at all. So whether you're looking to slim down or tone up - this beginner's guide contains all the tips and tricks necessary for kickstarting your healthy lifestyle today!

What is Weight Loss? 

Weight loss is typically a process that involves reducing your caloric intake, increasing physical activity and making other lifestyle changes to achieve a healthier body composition. It's important to note that weight loss doesn't necessarily mean fat loss; it could also involve losing lean muscle mass or water weight. For most people, though, it's about making healthier food choices and exercising more regularly in order to burn calories and fat. 

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Strength Training

woman weightlifting

When it comes to weight loss, strength training offers an array of benefits. While performance is always a great motivator for those wanting to gain and maintain muscle, strength training also has other natural focuses that can help people lose weight. By refining specific muscles in the body, as well as increasing endurance, strength training can be tailored to help burn more calories throughout daily activity. Combined with a healthy diet, regular strength training exercises can provide lasting results that could lead to successful weight loss goals. Not to mention it can prove just as fun and rewarding as any other form of physical activity!

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Cardio exercises like running, cycling, swimming, and rowing can have tremendous benefits for sustainable weight loss. Not only do these activities burn calories to help you reduce your overall body fat, but they also increase the performance of your heart and lungs by making them stronger, which in turn means that physical tasks become easier and more enjoyable. Cardio workouts can also boost metabolism while keeping it high throughout the day - plus they release helpful amounts of endorphins whenever we complete a session, which leaves us feeling great! All these benefits make cardio a fantastic part of any weight-loss journey.

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Beginner Weight Loss Workout Plan

fit woman exercising abs

Here's an example fitness routine for women who are just starting out and want to reduce weight:

Day 1

  • 5 minutes of gentle cardio as a warm-up (walking, cycling, etc.)
  • Squats: three sets of ten reps
  • Lunges: three sets of ten reps per leg
  • 3 sets of 10 reps of modified push-ups
  • 3 sets of 30 seconds plank
  • Stretching for 5 minutes to cool down

Day 2:

  • 5 minutes of gentle cardio as a warm-up
  • Rows with dumbbells: 3 sets of 10 repetitions per arm
  • Dumbbell 3 sets of 10 repetitions on the shoulder press
  • 3 sets of 10 repetitions per arm for bicep curls
  • Tricep Dips: 3 sets of 10 reps (using a bench or chair).
  • Stretching for 5 minutes to cool down

Day 3

This is a rest day.

Day 4 

  • 5 minutes of gentle cardio as a warm-up
  • 3 sets of 10 reps deadlifts (dumbbells or barbell)
  • Glute Bridges: three sets of ten repetitions
  • Leg Press: 3 sets of 10 repetitions (using a machine or resistance bands).
  • 3 sets of 10 reps of calf raises
  • Stretching for 5 minutes to cool down

Day 5

  • 5 minutes of gentle cardio as a warm-up
  • 3 sets of 20 reps per side on the bicycle crunches
  • 3 sets of 20 reps of Russian twists
  • Leg Raises: three sets of ten reps
  • Mountain Climbers: three sets of twenty reps
  • Stretching for 5 minutes to cool down

Day 6:

This is a rest day

Day 7

This day is another rest day!


  • Begin with a weight that is comfortable for you and progressively increase the weight as you gain strength.
  • To avoid injury, make sure to do each exercise with perfect form.
  • Try to finish the training schedule at least 2-3 times each week, with at least one rest day in between.
  • To support your weight loss goals, remember to stay hydrated and nourish your body with healthy foods.

How Many Calories Should I Eat Per Day? 

The number of calories you should consume per day is determined by your current weight and exercise level. Generally speaking, an average adult female aged 19-50 who is moderately active needs around 2000-2500 calories per day in order to maintain their current weight. If you want to lose weight, you'll need to reduce your calorie intake below this number in order to create a caloric deficit. This means that you'll be consuming fewer calories than your body needs for energy each day, which will force it to tap into its stores of fat for fuel instead.

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Starting Your Weight Loss Journey

The journey to success doesn't have to be a difficult one - starting the female weight loss workout plan for beginners is a great place to start. Following this plan, along with having the right physical and mental attitude, will help you on your way towards becoming stronger, healthier and happier. While nutrition is key for any weight-loss program, make sure to complement your routine with our delicious gummies. Our gummies are packed with all-natural ingredients that can assist in giving you more energy during workouts and also promote better sleep and reduce stress — important elements to consider when aiming for fitness progress. Focusing on strengthening yourself from the inside out is essential, so don't overlook mental health as part of the process and find ways to look after yourself whilst striving towards your goals. Visit our website to see how our gummies can help with your well-being!

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