Are you ready to embark on a journey toward achieving a leaner and healthier body? A 12-week Fat Loss Schedule for Women is designed to help you shed excess body fat, boost your confidence, and unleash your true potential. With a carefully crafted schedule, this program provides a structured roadmap to guide you through your fat loss journey and ensure you achieve your goals efficiently and effectively.
Weeks 1-4: Building a Foundation
Day 1: Strength Training
Squats: 3 sets of 10-12 reps
Push-ups (modified or full): 3 sets of 8-10 reps
Bent-over Rows: 3 sets of 10-12 reps
Lunges: 3 sets of 10-12 reps per leg
Dumbbell Shoulder Press: 3 sets of 10-12 reps
Plank: 2 sets of 30-60 seconds (for core stability)
Day 2: Cardio and HIIT
20-30 minutes of moderate-intensity cardio (e.g., jogging, cycling, swimming)
HIIT Workout: 4 sets of 30 seconds of high-intensity exercise (e.g., burpees, mountain climbers) followed by 30 seconds of rest
Day 3: Active Recovery and Flexibility
Light yoga or stretching routine
20-30 minutes of low-intensity activity (e.g., walking, gentle cycling)
Weeks 5-8: Intensifying Fat Loss
Day 1: Circuit Training
Jump Squats: 3 sets of 12-15 reps
Push-ups (modified or full): 3 sets of 10-12 reps
Renegade Rows: 3 sets of 10-12 reps per arm
Walking Lunges with Dumbbells: 3 sets of 12-15 steps per leg
Dumbbell Bicep Curls: 3 sets of 10-12 reps
Plank Jacks: 3 sets of 12-15 reps
Day 2: Cardio and Interval Training
30-40 minutes of moderate-intensity cardio (e.g., jogging, cycling, swimming)
Interval Training: Alternate between 1 minute of high-intensity exercise (e.g., sprinting, jumping jacks) and 1 minute of low-intensity exercise (e.g., walking, jogging in place) for 20 minutes.
Day 3: Active Recovery and Flexibility
Yoga or stretching routine
20-30 minutes of low-intensity activity (e.g., walking, gentle cycling)
Weeks 9-12: Accelerating Fat Loss
Day 1: Resistance Training
Barbell Squats: 3 sets of 8-10 reps
Deadlifts: 3 sets of 8-10 reps
Chest Press: 3 sets of 8-10 reps
Single-Leg Romanian Deadlifts: 3 sets of 8-10 reps per leg
Lat Pulldowns: 3 sets of 8-10 reps
Russian Twists: 3 sets of 12-15 reps (for core strength)
Day 2: Cardio and Circuit Training
40-50 minutes of moderate-intensity cardio (e.g., jogging, cycling, swimming)
Circuit Training: Perform a circuit of 5-6 exercises, completing each exercise for 45 seconds with a 15-second rest between exercises. Repeat the circuit 3 times.
Day 3: Active Recovery and Flexibility
Light yoga or stretching routine
20-30 minutes of low-intensity activity (e.g., walking, gentle cycling)
Remember to adjust the weights and intensity based on your fitness level. Additionally, it's crucial to incorporate a balanced diet with appropriate calorie intake and macronutrient distribution for optimal fat loss results.
Take your personal training business to the next level with FitBudd's comprehensive app and website! Empower your clients with personalized workout plans, track their progress, and deliver exceptional results. Transform lives, enhance your training programs, and expand your reach. Start revolutionizing your personal training business with FitBudd today!
