Here’s a 5-day workout routine for weight loss for females:
Day 1: Full-Body Circuit Training
- Warm up for 5-10 minutes with light cardio (such as jumping jacks or jogging in place)
- Perform each exercise in order for 1 minute each, and repeat the circuit 3-4 times:
- Squat to shoulder press with dumbbells
- Step-ups on a bench or elevated platform
- Plank with alternating shoulder taps
- Bicycle crunches
- Jumping jacks
- Cool down with static stretches for the whole body.
Day 2: HIIT
- Warm up for 5-10 minutes with light cardio (such as jogging in place or jumping jacks)
- Alternate between 30 seconds of work and 15 seconds of rest for each exercise:
- Jump squats
- Push-ups
- Mountain climbers
- Burpees
- High knees
- Lateral jumps over a cone or an object
- Jump rope (for simulated rope jumping, swing your arms and hop on the balls of your feet)
- Repeat for 3-4 sets and cool down with static stretches for the whole body.
Day 3: Rest
Day 4: Cardio
- Warm up for 5-10 minutes with light cardio (such as jogging in place or jumping jacks)
- Choose any type of cardio you prefer such as running, cycling, swimming, or the elliptical, and perform it for a total of 30-45 minutes at a moderate to high intensity.
- Cool down for 5-10 minutes and stretch the whole body.
Day 5: Lower-Body Strength Training
- Warm up for 5-10 minutes with light cardio (such as jogging in place or jumping jacks)
- Perform the following exercises, 3-4 sets of 12 reps each:
- Goblet squats with dumbbell or kettlebell
- Lunges with dumbbells
- Deadlift with dumbbells
- Hip raises or glute bridges
- Calf raises
- Cool down with static stretches for the whole body.
Day 6: Upper-Body Strength Training
- Warm up for 5-10 minutes with light cardio (such as jogging in place or jumping jacks)
- Perform the following exercises, 3-4 sets of 12 reps each:
- Push-ups
- Overhead press with dumbbells or barbell
- Standing or seated rows with dumbbells or barbell
- Bicep curls with dumbbells, barbell, or resistance bands
- Tricep extensions with dumbbells or resistance bands
- Cool down with static stretches for the whole body.
Day 7: Rest
Remember to pair this workout routine with healthy eating habits, and be consistent with your exercise routine. Over time, you will likely see progress in your weight loss goals.
