6 Week Fat Loss Workout Plan For Females

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 carry your kids with a bit more ease?

This fat loss workout plan is an at-home way to achieve your goals.

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 multifaceted 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) and master these weight loss tips for moms.

Below is where your focus should be:

• Exercise
• Daily movement
• Nutrition
• Stress
• Sleep

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.

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.

You don’t.

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

1.5 Rep Goblet Squats	30 seconds
Plank Row	30 seconds
Dumbbell Walking Lunges	30 seconds
Elevated Push Ups	30 seconds
Rest	30 seconds x 4 rounds
Hamstring Curl	Tabata: 20 seconds: 10 seconds
Plank With Shoulder Tap

To perform the workout: perform the first four exercises back to back without rest for the repetitions listed. Rest for 30 seconds and perform them again for a total of 4 rounds.

Then, move on to the next two exercises and perform them each for 20 seconds of work, then 20 seconds of rest then 20 seconds of work and 10 seconds rest. Do this for four full rounds.

Check out the follow-along workout here.

Fat Loss Workout #2

Dumbbell Push Press	30 seconds
Step Out Lunge	30 seconds per leg
Bentover Row	30 seconds
Mountain Climbers	30 seconds
Rest	30s seconds x 4 sets
Dumbbell Hip Thrust	21-15-9
Plank Step Out

To perform the workout: perform the first four exercises back to back without rest for the repetitions listed. Rest for 30 seconds and perform them again for a total of 4 rounds.

Then, move on to the next two exercises and perform 21 repetitions of each exercise, then fifteen and then nine. All without rest.

Check out the follow-along workout here.

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:

• Warm up 1
• Fast Warm up 2
• Warm up 3

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.

Learn how to fix your push-ups to get STRONG.

Cardio Workouts

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)
• Rowing
• Swimming
• Any dance class
• skipping

Or, making use of the fast cardio workouts below:

• Interval Cardio workout 1
• No Jumping Cardio workout 2
• Cardio Workout 3

Daily Movement

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.

Nutritional Tips

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:

1. 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.

This is a great high protein meal plan for busy moms.

The more protein you eat the less room you have for crappy foods.

2. 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.

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

Check out all the ways to boost workout intensity without adding weights.

Remember, no one is going to push you, you need to push yourself to be the best.

Other Tools You May Need

• High protein snack recipes
• Learn how to get better at push ups
• No equipment fat loss workout
• Best equipment for home workouts

Common Questions About Home Fat Loss Workouts