Build Muscle, Burn Fat, Get Ripped<\/h2>\n
Many of you are asking for a full-body fat loss for women workout routine to drop fat and get ripped<\/a>, so here you go. We are integrating 3 full-body training sessions with 3\u00a0HIIT<\/a>\u00a0routines 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.<\/p>\n 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.<\/p>\n Major compound exercises are rotated to prioritize a different muscle group on each of the 3 training sessions each week.<\/p>\n If you are looking for a routine customized for fat loss for men, visit\u00a0The Fat Loss for Men Routine<\/a>. Otherwise, read on to learn all the details of the fat loss for women program<\/p>\n <\/p>\n HIIT<\/a> 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<\/a>, you should take either the 4th or 6th day completely off instead of performing a HIIT workout.<\/p>\n Some of the symptoms of overtraining:<\/strong><\/p>\n 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<\/a> week and start a new routine.<\/p>\n 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\u2019t rush into the next circuit without resting enough to perform with high intensity.<\/p>\n Initial RAMP Warmup<\/strong> \u2013 small, light exercises possibly including dynamic stretches to warm up<\/a> the muscles<\/p>\n Feeler Sets<\/strong> \u2013 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<\/p>\n 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.<\/p>\n Here are some of your recovery options:<\/strong><\/p>\n You know the drill.<\/p>\n [ top ]<\/a><\/p>\n Click here to see this workout routine customized for men.<\/a><\/p>\n Day 1:<\/strong><\/span> Day 2:<\/strong><\/span> Day 3:<\/strong><\/span> Notes:<\/strong> Day 4:<\/strong><\/span> Day 5:<\/strong><\/span> Day 6:<\/strong><\/span> Day 7:<\/strong><\/span> Now you can print out your workout log using this Excel spreadsheet:<\/p>\n Women\u2019s Full Body Fat Loss Workout Log<\/a><\/strong><\/p>\n [ top ]<\/a><\/p>\n 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<\/a> in a structured, sustainable way. Whether you\u2019re 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.<\/p>\n Read more: The Project Shred Diet | Project Swole<\/a><\/p>\n Tags: Conditioning<\/a>, fat loss<\/a>, full body<\/a>, hiit<\/a>, lose fat<\/a>, lose weight<\/a>, weight loss<\/a>, Weight Training<\/a>, weightlifting<\/a>, workout routine<\/a>, Workout Routines<\/a><\/p>\nVolume, Frequency, and Overtraining<\/h2>\n
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Rest Between Sets and Exercises<\/h3>\n
RAMPing Up<\/h3>\n
Post Workout Recovery<\/h3>\n
![\"Fat](\"https:\/\/sp-ao.shortpixel.ai\/client\/to_auto,q_glossy,ret_img,w_250,h_352\/https:\/\/www.projectswole.com\/wp-content\/uploads\/2010\/01\/fat-loss-for-women.jpg\")
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Nutrition<\/h3>\n
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The Routines<\/h3>\n
Full Body Routine For Women<\/h2>\n
5 minute initial warmup
a) Quads <\/strong>\u2013 Barbell back squats<\/a>
reps:<\/strong> 8\/8\/8\/8
b1) Chest <\/strong>\u2013 Incline dumbbell press
reps:<\/strong> 10\/10\/10
b2) Calves <\/strong>\u2013 Standing calf raise
reps:<\/strong> 12\/12\/12
c1) Hamstrings<\/a> <\/strong>\u2013 Stiff leg deadlifts<\/a>
reps:<\/strong> 10\/10\/10
c2) Abs <\/strong>\u2013 (Weighted) decline sit ups
reps:<\/strong> 15\/15\/15
d1) Back <\/strong>\u2013 (Weighted) wide grip pull-ups<\/a>
reps:<\/strong> 10\/10
d2) Shoulders <\/strong>\u2013 Seated dumbbell shoulder press<\/a>
reps:<\/strong> 12\/12
e1) Triceps <\/strong>\u2013 Dips
reps:<\/strong> 10\/10
e2) Abs <\/strong>\u2013 Reverse crunches
reps:<\/strong> 2 sets x As Many As Possible (amap)
f) Stretch <\/strong>all your muscles for 10 minutes while sipping your post-workout<\/a> drink.<\/p>\n
25 minutes of full body<\/a> HIIT (push, pull, calisthenics, jumps, sprints, kickboxing, etc\u2026)<\/strong>
Example:<\/p>\n\n
5 minute initial warmup
a) Chest <\/strong>\u2013 Flat bench press
reps:<\/strong> 8\/8\/8\/8
b1) Quads <\/strong>\u2013 Step ups onto a bench or box holding dumbbells
reps:<\/strong> 10\/10\/10
b2) Abs <\/strong>\u2013 The bicycle
reps:<\/strong> 3 sets x amap
c1) Back<\/strong> \u2013 One arm dumbbell rows
reps:<\/strong> 10\/10\/10
c2) Calves <\/strong>\u2013 Seated calf raises
reps:<\/strong> 15\/15\/15
d1) Shoulders <\/strong>\u2013 Standing dumbbell raises to the side
reps:<\/strong> 10\/10
d2) Biceps <\/strong>\u2013 Standing alternating dumbbell curls
reps:<\/strong> 12\/12
e1) Hamstrings <\/strong>\u2013 Glute-ham raise
reps:<\/strong> 10\/10
e2) Abs <\/strong>\u2013 Fold ups
reps:<\/strong> 2 sets x amap
f)Stretch <\/strong>all your muscles for 10 minutes while sipping your post-workout drink.<\/p>\n
the glute-ham raise \u2013 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<\/strong> to pull yourself back upright.<\/p>\n
25 minutes of lower body HIIT (jumps, sprints, etc\u2026)<\/strong>
Example:<\/p>\n\n
5 minute initial warmup
a) Hamstrings <\/strong>\u2013 Deadlifts
reps:<\/strong> 8\/8\/8\/8
b1) Shoulders <\/strong>\u2013 Standing military press
reps:<\/strong> 10\/10\/10
b2) Abs <\/strong>\u2013 Russian twist with medicine ball or plate
reps:<\/strong> 12\/12\/12
c1) Quads <\/strong>\u2013 Alternating dumbbell lunges
reps:<\/strong> 15\/15\/15
c2) Chest <\/strong> \u2013 Decline dumbbell bench press
reps:<\/strong> 12\/12\/12
d1) Back\/Biceps<\/strong> \u2013 (Weighted) close grip chin-ups
reps:<\/strong> 10\/10
d2) Calves<\/strong> \u2013 One leg standing calf raise on a 2 inch block or plate holding a dumbbell
reps:<\/strong> 12\/12
e1) Triceps <\/strong>\u2013 Diamond push ups
reps:<\/strong> 2 sets x amap
e2) Abs <\/strong>\u2013 Sit ups with straight punch
reps:<\/strong> 2 sets x amap
f) Stretch<\/strong> all your muscles for 10 minutes while sipping your post-workout drink.<\/p>\n
25 minutes of full body HIIT (push, pull, calisthenics, jumps, sprints, kickboxing, etc\u2026)<\/strong>
Example:<\/p>\n\n
Completely off, no exercise at all.<\/p>\nWomen\u2019s Full Body Fat Loss Workout Log<\/h2>\n
Final Thoughts<\/h2>\n