Build Muscle, Burn Fat, Get Ripped
Many of you are asking for a full-body fat loss for women workout routine to drop fat and get ripped, so here you go. We are integrating 3 full-body training sessions with 3 HIIT routines and taking the 7th day off. Since the goal is fat loss, we are striving to add some muscle mass, maintain strength, and burn as many calories as possible.
This is accomplished by staying in a slightly higher rep range than we would normally use for strictly strength training, while using super-sets for most of our exercises. We add an optional set to the end of each workout in case you can finish the workout early.
Major compound exercises are rotated to prioritize a different muscle group on each of the 3 training sessions each week.
If you are looking for a routine customized for fat loss for men, visit The Fat Loss for Men Routine. Otherwise, read on to learn all the details of the fat loss for women program
Volume, Frequency, and Overtraining
HIIT sessions on off-days are designed to melt fat and stimulate muscle growth, but the sheer volume of work should not force you into overtraining. If you do feel the symptoms of overtraining, you should take either the 4th or 6th day completely off instead of performing a HIIT workout.
Some of the symptoms of overtraining:
- elevated pulse
- trouble sleeping
- nagging muscle soreness
- sore joints
- inability to recover from the previous workouts
- decreasing strength
- decreasing muscle mass
- increasing fat storage
This routine can be used for 6-10 weeks before switching your focus to a new set of goals. When progress stalls and you can determine that the plateau is not a result of overtraining, it is time to take an active recovery week and start a new routine.
Rest Between Sets and Exercises
You should rest 60-90 seconds between super-sets, and 180 seconds (3 minutes) at most between heavy compound exercises. No need to rest more than you need to, yet don’t rush into the next circuit without resting enough to perform with high intensity.
RAMPing Up
Initial RAMP Warmup – small, light exercises possibly including dynamic stretches to warm up the muscles
Feeler Sets – use feeler sets only if necessary, with 40-50% of your 1 rep max for 5-7 reps to warm-up before each new exercise
Post Workout Recovery
You should engage in some form of recovery on a daily basis. When following a fat loss for women workout routine you are probably going to be somewhat at a calorie deficit, so maximizing recovery will go a long way to making sure your workouts are as effective as possible.
Here are some of your recovery options:
- foam roller
- deep tissue massage
- ice massage
- alternating hot and cold showers
- dynamic stretching
Nutrition
You know the drill.
- Calories = 12 x your goal bodyweight, adjust weekly according to progress
- Protein = .8-1 gram per pound of bodyweight
- Carbs = 100-150 grams per day, more on weightlifting days, less on HIIT days, and even less on rest days
- Fat = the remainder of the calories once you’ve subtracted protein and carbs from total calories
The Routines
Click here to see this workout routine customized for men.
Full Body Routine For Women
Day 1:
5 minute initial warmup
a) Quads – Barbell back squats
reps: 8/8/8/8
b1) Chest – Incline dumbbell press
reps: 10/10/10
b2) Calves – Standing calf raise
reps: 12/12/12
c1) Hamstrings – Stiff leg deadlifts
reps: 10/10/10
c2) Abs – (Weighted) decline sit ups
reps: 15/15/15
d1) Back – (Weighted) wide grip pull-ups
reps: 10/10
d2) Shoulders – Seated dumbbell shoulder press
reps: 12/12
e1) Triceps – Dips
reps: 10/10
e2) Abs – Reverse crunches
reps: 2 sets x As Many As Possible (amap)
f) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
Day 2:
25 minutes of full body HIIT (push, pull, calisthenics, jumps, sprints, kickboxing, etc…)
Example:
- 3 sets – 30 seconds of push ups as fast as possible, 90 seconds of moderate-speed jump rope (6 minutes)
- 60 seconds rest
- 3 sets – 30 seconds of rowing as fast as possible, 90 seconds of squat thrusters (6 minutes)
- 60 seconds rest
- 3 sets – 30 seconds of skipping lunges as fast as possible, 90 seconds of kickboxing drills (6 minutes)
- 5 minutes of stretching
Day 3:
5 minute initial warmup
a) Chest – Flat bench press
reps: 8/8/8/8
b1) Quads – Step ups onto a bench or box holding dumbbells
reps: 10/10/10
b2) Abs – The bicycle
reps: 3 sets x amap
c1) Back – One arm dumbbell rows
reps: 10/10/10
c2) Calves – Seated calf raises
reps: 15/15/15
d1) Shoulders – Standing dumbbell raises to the side
reps: 10/10
d2) Biceps – Standing alternating dumbbell curls
reps: 12/12
e1) Hamstrings – Glute-ham raise
reps: 10/10
e2) Abs – Fold ups
reps: 2 sets x amap
f)Stretch all your muscles for 10 minutes while sipping your post-workout drink.
Notes:
the glute-ham raise – lock your heels under something with the instep of your foot facing down and, starting upright with your thighs perpendicular to the floor, lower your upper body forward and down towards the floor then use your hamstrings to pull yourself back upright.
Day 4:
25 minutes of lower body HIIT (jumps, sprints, etc…)
Example:
- 5 sets – 30 seconds of sprinting, 90 seconds of jogging/walking (10 minutes)
- 60 seconds rest
- 2 sets – 30 seconds of rapid squat jumps, 90 seconds of moderate-speed bodyweight squats (4 minutes)
- 30 seconds rest
- 2 sets – 30 seconds of sprinting, 90 seconds of jogging/walking (4 minutes)
- 30 seconds rest
- 2 sets – 30 seconds of jumping rope as fast as possible, 90 seconds of jogging/walking (4 minutes)
- 5 minutes of stretching
Day 5:
5 minute initial warmup
a) Hamstrings – Deadlifts
reps: 8/8/8/8
b1) Shoulders – Standing military press
reps: 10/10/10
b2) Abs – Russian twist with medicine ball or plate
reps: 12/12/12
c1) Quads – Alternating dumbbell lunges
reps: 15/15/15
c2) Chest – Decline dumbbell bench press
reps: 12/12/12
d1) Back/Biceps – (Weighted) close grip chin-ups
reps: 10/10
d2) Calves – One leg standing calf raise on a 2 inch block or plate holding a dumbbell
reps: 12/12
e1) Triceps – Diamond push ups
reps: 2 sets x amap
e2) Abs – Sit ups with straight punch
reps: 2 sets x amap
f) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
Day 6:
25 minutes of full body HIIT (push, pull, calisthenics, jumps, sprints, kickboxing, etc…)
Example:
- 3 sets – 30 seconds of bodyweight rows as fast as possible, 90 seconds of jumping jacks (6 minutes)
- 60 seconds rest
- 3 sets – 30 seconds of bodyweight step-ups as fast as possible, 90 seconds of kickboxing drills (6 minutes)
- 60 seconds rest
- 3 sets – 30 seconds of explosive push ups (clapping, up onto a box, etc…), 90 seconds of moderate-speed walking lunges (6 minutes)
- 5 minutes of stretching
Day 7:
Completely off, no exercise at all.
Women’s Full Body Fat Loss Workout Log
Now you can print out your workout log using this Excel spreadsheet:
Women’s Full Body Fat Loss Workout Log
Final Thoughts
This 7-day full-body fat loss for women routine combines strategic strength training with high-intensity interval workouts to create a well-rounded fat-loss program that not only maximizes calorie burn but also promotes lean muscle development and overall conditioning. By balancing resistance days with targeted HIIT sessions and incorporating proper rest, nutrition, and recovery, women can push toward their fitness goals in a structured, sustainable way. Whether you’re just starting out or looking to break through a plateau, this routine offers a comprehensive weekly framework to support fat loss while building strength and endurance.
Read more: The Project Shred Diet | Project Swole
Tags: Conditioning, fat loss, full body, hiit, lose fat, lose weight, weight loss, Weight Training, weightlifting, workout routine, Workout Routines
