Free Workout Routines for Women

Free Workout Routines for Women

Find The Workout Routine Right For You

This feature on three free workout routines for women has been one of our most successful articles on this weight loss and training health blog with over a million views and 500 comments and I have made an effort to reply to each and every one!

You will find beginner, intermediate and advanced versions of these workouts along with recommended sets and images of the exercises. If you are wondering how many repetitions to do of each exercise that depends on your goals. If you want to increase your cardiovascular levels aim for 14-16, if you are wanting to lose fat aim for 12-14 and if you want to gain muscle aim for 8-10.

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Now let’s breakdown the different workout routines…

Women’s Beginner Workout – Shed Fat

Celebrity body style: Jennifer Lopez

Monday: Cardio + Toning

  • 5 minute Warm up on treadmill
  • 10 minute Jog on treadmill
  • 5 minute Cool down
  • 3 sets Pushups (view image)
  • 3 sets Lat pulldowns (view image)
  • 3 sets Bicep curls (view image)
  • 3 sets Triceps pushdowns with rope (view image)
  • 3 sets Dumbbell front raises (view image)

Tuesday: Off

Wednesday: Cardio + Core

  • 5 minute warm up
  • 3 sets Crunches on stability ball (view image)
  • 3 sets Plank (view image)
  • 3 sets Bent knee hip raises (view image)
  • 10 minute Interval training on treadmill
  • 5 minute Cool down

Thursday: Off

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Friday: Cardio + Lower Body

  • 5 minute Warm up on treadmill
  • 3 sets Stability ball squats (view image)
  • 3 sets Forward lunges (view image)
  • 3 sets Lying Abduction (view image)
  • 3 sets Lying leg curls (view image)
  • 10 minute Jog on treadmill
  • 5 minute Cool down

Saturday: 30 minutes Brisk walk

Sunday: Off

Women’s Intermediate Workout – Weight Loss + Toning

Celebrity body style: Jessica Simpson

Monday: Cardio + Toning
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Lat pull downs (view image)
• 3 sets Incline Dumbbell press (view image)
• 3 sets Triceps kickbacks on bench (view image)
• 3 sets Bicep curls on cable machine (view image)
• 3 sets Dumbbell lateral raises (view image)

Tuesday: Off

Wednesday: Cardio + Core
• 5 minute warm up
• 20 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Back extension (view image)
• 3 sets Bicycle crunches (view image)
• 3 sets Straight leg raises on bench (view image)

Thursday: 20 minutes Stationary Bike

Friday: Cardio + Lower Body
• 5 minute Warm up on treadmill
• 10 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Stability Ball Squats (view image)
• 3 sets Barbell Side Lunge (view image)
• 3 sets Bridges (view image)
• 3 sets Seated Calf raises (view image)

Saturday: 20 minutes Stationary Bike

Sunday: Off

Women’s Advanced Workout – Define and Gain Strength

Celebrity body style: Angelina Jolie/Janet Jackson

Monday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down

Tuesday: Toning Upper Body
• 8 minute Warm up on treadmill
• 3 sets Lat pulldowns (view image)
• 3 sets Dumbbell front raises (view image)
• 3 sets Bicep curls (view image)
• 3 sets Triceps pushdowns with rope (view image)
• 3 sets Dumbbell lateral raises (view image)
• 10 minute Cool down on treadmill

Wednesday: off

Thursday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down on treadmill

Friday: Toning Lower Body
• 10 minute Warm up on treadmill
• 3 sets Squats on Bosu ball (view image)
• 3 sets Dumbbell lunges (view image)
• 3 sets Seated Calf raises (view image)
• 3 sets Kneeling arm and alternating leg kicks (view image)
• 3 sets hamstring curl with ball (view image)
• 5 minute Cool down on treadmill

Saturday: Core
• 3 sets Plank on Stability ball (view image)
• 3 sets Kneeling rollout with ball (view image)
• 3 sets crunches on Stability ball (view image)
• 3 sets Plank with alternating legs (view image)
• 3 sets Reverse crunches (view image)
• 3 sets Back extensions (view image)

Sunday: Off

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