🏋️‍♀️ 7-Day Workout Plan for Weight Loss (Female)

✅ Goals:

🗓️ Weekly Schedule Overview

DayWorkout Type
MondayFull Body HIIT + Core
TuesdayLower Body Strength
WednesdayCardio + Core
ThursdayUpper Body + Arms
FridayFull Body Circuit
SaturdayCardio + Core
SundayActive Recovery / Yoga

🔥 Day-by-Day Breakdown

🟣 Day 1: Full Body HIIT + Core

Goal: Fat-burning and muscle toning

  • Jumping Jacks – 1 min

  • Bodyweight Squats – 15 reps

  • Push-Ups (on knees if needed) – 10 reps

  • Mountain Climbers – 30 sec

  • Plank – 30 sec
    Repeat for 3 rounds

Core Bonus:

  • Bicycle Crunches – 15 reps

  • Russian Twists – 20 reps (10 each side)

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🔵 Day 2: Lower Body Strength

Goal: Tone glutes, thighs, and legs

  • Squats – 3 sets of 15

  • Lunges – 3 sets of 10 (each leg)

  • Glute Bridges – 3 sets of 20

  • Calf Raises – 3 sets of 25

  • Wall Sit – 1 minute

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🔴 Day 3: Cardio + Core

Goal: Burn calories and define abs

  • Brisk walk or jog – 20 minutes OR

  • Jump rope – 3 minutes x 3 rounds

Core Circuit:

  • Plank – 1 min

  • Leg Raises – 15 reps

  • Side Plank – 30 sec/side

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🟡 Day 4: Upper Body + Arms

Goal: Strengthen arms, shoulders, and back

  • Arm Circles – 30 sec each direction

  • Dumbbell Shoulder Press – 3 sets of 10

  • Dumbbell Rows – 3 sets of 12

  • Tricep Dips – 3 sets of 10

  • Push-Ups – 3 sets of 10

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🟢 Day 5: Full Body Circuit

Goal: Boost metabolism and endurance

Circuit (Repeat 3x):

  • Burpees – 10

  • Squats – 15

  • Push-Ups – 10

  • Jumping Lunges – 10

  • High Knees – 1 min

  • Plank – 1 min

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🟠 Day 6: Cardio + Core

Repeat Day 3 or try a dance workout, Zumba, or kickboxing

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⚪ Day 7: Active Recovery / Yoga

Goal: Stretch, relax, improve flexibility

  • 20–30 minutes of yoga or walking

  • Focus on deep breathing and gentle movement

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🥗 Bonus: Tips for Better Results

  • Stay Hydrated – drink at least 2–3 liters per day

  • Balanced Diet – focus on lean protein, veggies, fruits, and whole grains

  • Sleep – get 7–8 hours of quality sleep

  • Track Progress – take photos, track weight or inches every 2 weeks

Short Summaries

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