This 12 week fat loss gym workout plan for women is designed specifically for fat burning and to build your desired beach body. Abs are done twice a week. There is no need to train abs every single day as this will only strain the muscles. By performing Cardio in the beginning of the routine and early in the morning your body will use stored fat as fuel rather than any carbs or food that you eat throughout the day. In case, if cardio become easier you can increase the speed or incline of the treadmill. You can also perform high intensity interval training.
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Diet is as important to this routine as performing each exercise with as much intensity as possible. For an individual to see results from this fat burning workout plan, it is necessary to eat a clean and healthy diet to enhance results. With a fat burning routine it is very important to take twice amount of protein. It is also important to have one carb loading day throughout the 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. Heavy carbs and processed foods should be stayed away. Drink plenty of water while performing this as drinking water helps to keep up your metabolism and hydrate your muscle tissues.
12 Week Fat Burning Gym Workout Plan for Women
Training Level: Beginner/Intermediate/Advanced
Training Days: 3 Days
Routine Duration: 12 Weeks or 3 Month
Warm up: 5min warm up before you begin your workout
Rest: 60 or 90 sec between sets
Protein Intake: Take twice amount of protein
Sleep: 8 hrs
Daily Workout Schedule:
Day 1 ( Monday): Upper Body
Day 2 (Tuesday): Lower Body and Abs
Day 3 (Wednesday): Rest Day
Day 4 (Thursday): Upper Body
Day 5 (Friday): Lower Body and Abs
Day 6(Saturday): Rest Day
Day 7(Sunday) : Rest Day
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Workout Plan
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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 - 1 Cardio Sessions. 30 minutes.
Week 2 - 1 cardio sessions. 30 minutes.
Week 3 - 1 cardio sessions. 30 minutes.
Week 4 - 1 cardio sessions. 30 minutes.
Week 5 - 2 cardio sessions. 30 minutes
Week 6 - 2 cardio sessions. 30 minutes
Week 7 - 2 cardio sessions. 30 minutes
Week 7 - 2 cardio sessions. 30 minutes
Week 9 - 3 cardio sessions. 30 minutes.- Intense cardio workouts
Week 10 - 3 cardio sessions. 30 minutes - Intense cardio workouts
Week 11 - 3 cardio sessions. 30 minutes- Intense cardio workouts
Week 12 - 3 cardio sessions. 30 minutes- Intense cardio workouts
Good Luck! Keep in touch and update your progress in the comment box. If you have any doubts or questions about this12 week fat burning gym workout plan for women please comment below, we are here to help you.
