Free Exercise and Workout Routines for Women – Beginner Fat Loss Workout

Free workout and exercise routines for women are always our most popular fitness plans on BodySite.com. Whether you’re following one of our coaches on you’re own “MyTraining” page or just following along here on our blog, this set of free exercise and workout routines for women is a great place to start.

To make sure you start off in the right place, pick from beginner or intermediate workout routines.   There are also advanced workout routines for you hard core fitness fanatics on our training plans page.  We’ve included  the suggested number of sets for each exercise along with photo and / or videos from our database.

You should perform as many repetitions for each exercise as you can, given the weight you choose based on your individual goals.  So if you are trying to really pump up the cardio, do 14-16 repetitions per set and use less weight to make that possible.  For a fat burning workout, do 12-14 reps at a weight that works for that, and if are trying to gain muscle, target a rep range between 6-10 reps at a weight that is heavy enough for you to exhaust the muscle at that number of reps.  As you can see, the amount of weight you use for each will go down as your rep count goes up.

Beginner Workout Routines for Women | Goal = Fat Loss
(4 workout days, 3 days rest)

Celebrities Who Follow This Type of Workout: Jennifer Aniston, Jennifer Lopez, Jessica Biel 

Monday: Cardio + Toning Exercises

• 5 minutes walk on treadmill or outdoors (warmup)
• 10 minute Jog on treadmill – pick it up a bit!
• 5 minute Cool down – back to a brisk walk
• 3 sets Seated Row (view image | see video)
• 3 sets Bicep curls (view bicep curl  | view bicep curl)
• 3 sets Triceps cable pushdowns (view image)
• 3 sets Dumbbell front raises (view exercise)

Tuesday – Rest / Take the Day Off

Wednesday: Cardio + Core Strength Exercises

• 5 minute warm up
• 3 sets Crunches (view image |view image)
• 3 sets Plank/Bridge on Swiss Ball (view image)
• 10 minute Interval training on treadmill or stepmaster
• 5 minute Cool down

Tuesday – Rest / Take the Day Off

Friday: Cardio + Lower Body

• 5 minute Warm up on treadmill or stepmaster
• 3 sets Body Weight squats (view image | view image)
• 3 sets Walking lunges (view image)
• 3 sets Lying leg curls (view image | see video)
• 10 minute Jog on treadmill
• 5 minute Cool down

Saturday: 30 minutes light cardio of your choice

Sunday:  Rest / Plan for Next Week

If you want a workout like to be placed on your calendar every day so you can access it by email and have it display all of the details, photos and videos right in your email or on your cell phone, get one of our fitness plans today.