The Ultimate 12-Week Fat Loss Gym Workout Plan for Women

 

Handpicked exercises I love, gathered from different routines!

If you’re looking to lose fat, tone up, and feel amazing, I’ve got the perfect plan for you. Over the years, I’ve tried a ton of workouts, and I’ve pulled together all my favorites into this 12-week plan. It’s simple, effective, and designed to help you feel stronger, leaner, and more confident. ❤️

How This Plan Works

• Strength Training (3 Days): Builds lean muscle, boosts metabolism, and shapes your body.
• Cardio (2 Days): Burns calories and improves heart health.
• Rest or Active Recovery (2 Days): Allows your body to recover and recharge.
  
  

Weekly Schedule

• Monday: Lower Body Strength
• Tuesday: Upper Body Strength
• Wednesday: Cardio
• Thursday: Rest or Active Recovery
• Friday: Full Body Strength
• Saturday: Cardio
• Sunday: Rest

👌Day 1: Lower Body Strength (Monday)

Let’s start the week by focusing on your legs and glutes.

• Squats: 4 sets of 10-12 reps
• Romanian Deadlifts: 4 sets of 8-10 reps
• Walking Lunges: 3 sets of 10-12 reps per leg
• Hip Thrusts: 3 sets of 12-15 reps (add a resistance band for extra burn!)
• Calf Raises: 3 sets of 15-20 rep

* Here I want to include the Instagram profile of Adam Pfau. He really does make fitness easy to understand. Because of him I actually understood that I have been doing my exercises not in the most efficient way possible. I highly recommend to check his page out. It's a life savior! 

👌Day 2: Upper Body Strength (Tuesday)

Time to give some love to your arms, shoulders, and back! ❤️

• Push-Ups: 3 sets of 8-12 reps (modified or full if you could do it. I prefer to do the modified one, because I feel already tired for the next exercises.)
• Dumbbell Rows: 3 sets of 10 reps per arm
• Shoulder Press: 3 sets of 8-10 reps
• Triceps Dips: 3 sets of 10-12 reps (use a bench or stable surface)
• Plank Shoulder Taps: 2 sets of 30 seconds

* Having the right workout clothes makes all the difference—especially leggings that don’t slip or roll during squats. Trust me, a comfortable, high-waisted pair is a game-changer! Leggings and tops that make you feel SEXY are a game-changer! 

                                           

These are my favorite leggings!

✅ I love the fit around the waist - the waistband stays in place and with a strong hold, without making you feel chubby.

✅ Makes your bum look GOOD, really GOOD! 

✅ I have mine since one year and a half and still stays strong and not seen-thought after many gym sessions & washes. 

👌Day 3: Cardio (Wednesday)

Choose something you enjoy to keep it fun! I prefer the HIIT Workouts, because cardio makes me feel bored. 

• Option 1: 30 minutes of steady-state cardio (running, cycling, or brisk walking)
• Option 2: HIIT session 

*For cardio days, having a supportive pair of running shoes is non-negotiable—unless you enjoy sore feet and tripping over yourself (been there, not fun). Honestly, I HATE shopping for shoes, whether they’re for the gym or just walking around. My feet are thin, long, and apparently picky, which makes finding a comfortable pair feel like winning the lottery.

But then, for one of my birthdays, my mom—bless her adventurous soul—took the risk of gifting me shoes. She went all in with the Under Armour Women's Project Rock Blood Sweat Respect 4 Sneakers, and oh my gosh, thank the fitness gods she did. These shoes are SO light, it’s like walking on clouds, but with the stability of a superhero cape for your feet. 😅

They’ve got this fancy perforated mesh that keeps your feet cool (because sweaty feet = ew), and the strap and heel overlays lock your feet in like they’re hugging you. They’re perfect for running, jumping, lifting. If you’re as unlucky as me in the shoe department, trust me—these will be your new besties.

👌Day 4: Active Recovery or Rest (Thursday)

Recharge with light activity:

• 20 minutes of yoga or stretching
• Foam rolling to ease any soreness

👌Day 5: Full Body Strength (Friday)

Combine movements to work your entire body!

• Burpees: 2 sets of 10 reps (It's a great warm-up!)
• Deadlifts: 3 sets of 10-12 reps
• Dumbbell Chest Press: 3 sets of 10-12 reps
• Plank with Leg Lifts: 2 sets of 30 seconds
• Russian Twists: 3 sets of 15 reps per side

👌Day 6: Rest (Saturday)

Switch it up! Try something social or fun.

• Option 1: Group fitness class (like Zumba, spin, or Pilates class)
• Option 2: Outdoor activity (hiking, swimming, or a long walk)

If you are not in a mood for it, or feel tooooo sore *which is completely normal in the first week or two, just take a break! 

Day 7: Cardio (Sunday)

• Option 1: 30 minutes of steady-state cardio (running, cycling, or brisk walking)
• Option 2: HIIT session 

Tips and Tricks ❤️

• Track Your Progress: Keep a journal of your workouts, weights, and reps. 
• Take progressions photos! This is very important and motivating. 
• Stay Consistent: Progress happens over time, so stick with it! Don't give up in the beginning even if you feel it's impossible or the results don't come right away. 
• Fuel Your Body: Pair this plan with high-protein meals and balanced snacks.