No jumping is required in this fat loss workout plan! All you need for this weight loss plan is one dumbbell and a dedication to get fit. Geared towards females this 6-week fat loss program can be done at home with just thirty minutes a day.
Are you ready to lose weight, get fit, and feel carry your kids with a bit more ease?
This fat loss workout plan is an at-home way to achieve your goals.
The 1-minute summary of this program:
- Two workouts repeated twice per week
- You only need one dumbbell
- The workouts are designed to be simple so that you can do them at home
- Each workout has a video demonstration of the exercises
- The workouts only take 30 minutes to complete so even the busiest of people can squeeze them in
- After the four week mark you have an option to “step it up”
- The nutritional tips are easy to implement and don’t involve crazy restriction
- There’s no jumping or burpee intervals included in the workouts
Weight Loss 101
Before moving into the specifics of the fat loss plan, it’s important to understand the basics of weight loss.
There is no “best exercise” to reduce fat.
There’s no magic pill to shred belly fat either.
Fat loss is a multifacet approach and it’s impossible to guarantee how much or how little you may lose in a specific amount of time.
Likewise, you cannot target a specific area for weight loss.
It’s easy to cut all carbohydrates for a two-week period and see rapid weight loss. But from a long-term perspective, it takes more.
You need to focus on the big pillars of weight loss (learn more about what to focus on for weight loss):
- Daily movement
If you want to see great results on this weight loss plan you’ll need to stay 100% consistent with your workouts and do your best to follow the additional tips.
Fat Loss For Females
While males and females can train the same for the most part, there are a few unique subtleties.
Males tend to lose weight easier as a woman's body is made to store.
There are also different hormonal fluctuations that can result in increased appetite, storage, etc.
Knowing this, this workout plan is geared towards females as is the nutritional tips provided.
Strength Training For Fat Loss
One thing many people underestimate when it comes to fat loss is strength training!
While cardiovascular exercises will burn calories at the moment, strength training for a longer duration will result in your body burning calories when you’re not moving.
So, instead of being cardio-based, this workout plan also focuses on getting you STRONG uses a variety of compound movements (learn more about the five big movements moms should master)
Cardio For Fat Loss
When people want to lose weight they begin a strict cardio program or they focus on a lot of plyometric exercises (think jump squats, burpees, etc).
The belief that “you need to work out until you puke or you’re not doing it right” is strong.
It is also wrong.
Cardio definitely has its place and is an asset in fat loss. But it’s not the fastest way to lose weight nor is it the best way to hold onto that weight loss long term.
As for high-intensity exercises and plyometrics, if you don’t have a base foundation of strength, you’re far more prone to injury.
Don’t think you NEED to add jump squats, sprints, and high knees into your program to see results.
The 6 Week Fat Loss Workout Plan
To lose as much fat as possible, your program will consist of two total-body workouts repeated twice each week.
One workout is geared more towards the lower body and the other workout is upper body dominant. You will have one day geared towards a cardiovascular exercise of your choice and two days of rest.
It is assumed that you have a bit of a fitness base and are able to perform the exercises in the workout programs without pain.
Each workout has a demonstration video you can follow along with as well.
Click here to grab a printable of the workouts to have with you.
Fat Loss Workout #1
A1. 1.5 Rep Goblet Squats x30s
A2. Plank Row x30s
A3. Dumbbell Walking Lunges x30s
A4. Elevated Push Ups x30s
Rest 30 and repeat for four rounds.
B1. Hamstring Curl
B2.Plank With Shoulder Tap
Perform as a tabata: 20 seconds of work, 10 seconds of rest, and alternating exercises.
Fat Loss Workout #2
A1. Dumbbell Push Press x30s
A2. Step Out Lunge x30s/leg
A3. Bentover Row x30s
A4. Mountain Climbers x30s
Rest 30 seconds
Repeats for a total of four rounds.
B1. Dumbbell Hip Thrust
B2. Plank Step Out
Perform 21 repetitions of each exercise, then fifteen and then nine. All without rest.
Tips To Perform The Workout
The biggest thing when it comes to working out at home is to ensure proper muscle engagement. This is what will give you the biggest bang for your buck. Learn everything you need to know about working out at home.
Take your time going through the exercises and make each repetition count. Don’t rush it.
It’s best to warm up before each session but you don’t need anything big. Learn more about how to warm up and make use of the following warm-ups:
The reason your push-ups are elevated is so that you can perform them properly. A full plank (no bum in the air) and with the elbows TIGHT and not flared.
You’ll want to get some form of cardio once per week for the six weeks. However, this doesn’t have to be too structured.
Some great options are:
- Biking for 20-30 minutes
- Jogging (if you enjoy)
- Any dance class
Or, making use of the fast cardio workouts below:
Often overlooked is simply moving your body!
While the workouts in your weight loss program are important. So is daily movement (learn how to move your body more each day)
This means that on your rest days you could walk more, play with kids, do a mini yoga session. Anything you ENJOY that includes movement is a huge benefit to fat loss.
Nutrition for fat loss could include a lot.
However, this fat loss program is geared towards keeping it simple.
One of the big factors in whether or not you’ll see fat loss depends on what you’re putting into your body.
You need to give your body the nutrients it needs to do its job.
For the next six weeks place most of your focus on:
- Increasing protein (aim for roughly 1g of protein/lb of bodyweight). This can be done with protein bars, shakes, eggs, protein oatmeal it doesn’t have to strictly be a “chicken and rice” deal.
Protein is responsible not only for repairing your muscles but also for transporting enzymes, building your immune system, and keeping you full.
The more protein you eat the less room you have for crappy foods.
- Increasing your water intake. Make 2.5L of pure water a priority. Period.
If you’re truly committed to fat loss results and really want to push fast results, think about using intermittent fasting for weight loss.
It’s a great way to scale back calories and push your body to burn. Plus, for women specifically, it helps them push through plateaus. 14-16 hour daily fasts (not eating after bed and eating a later breakfast) make a huge difference.
One thing to note: one thing to avoid is placing yourself on a very low, restrictive diet. 1200 calories is not enough for this fat loss plan.
Strive to keep calories higher (1500 is a good start) but with the focus on actual food and not processed junk.
How To Know If You Need To Increase Your Weight
Your workouts should feel challenging. While you should be able to perform the last rep, you should be tired by then.
If at the end of the final set you’re feeling as if you could do 2-3 more repetitions, you probably need to up your weights.
I recommend females start with a 12-15lbs dumbbell and increase to 20lbs if needed.
Other Ways To Make The Home Workouts More Intense
By the four week mark if you’re feeling you could “do more” or push further, here are some options:
- Increase your weight
- Add a three second pause to your plank rows, hip thrusts and step out lunges on each repetition
- Bump up the duration of the exercises to 40 seconds
- Perform one more set of the main circuit
- Perform the dumbbell walking lunges with the weight overhead
- Perform the plank step outs as a jump
Remember, no one is going to push you, you need to push yourself to be the best.
Other Tools You May Need
Common Questions About Home Fat Loss Workouts
Performing 3 strength training workouts for 45 minutes each and 2 cardiovascular workouts for 30 minutes each week is a good start for weight loss.
4 workouts per week is a good start when trying to lose weight. You want to balance out strength training workouts with cardio workouts for the best results.
There is no one exercise that burns belly fat. In fact, you cannot spot train. Weight loss is a multifaceted approach. If you want to lose belly fat, you need to focus on overall fat loss by using a combination of exercise and diet changes.
30 minute workout sessions are a great way to lose weight. So long as they are stragtegic. You’ll see the best bang for your buck when you focus more on bigger movements and strength training versus just cardio workouts.