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Free Workout Routines for Women

Find The Workout Routine Right For You

This feature on three free workout routines for women has been one of our most successful articles on this weight loss and training health blog with over a million views and 500 comments and I have made an effort to reply to each and every one!

You will find beginner, intermediate and advanced versions of these workouts along with recommended sets and images of the exercises. If you are wondering how many repetitions to do of each exercise that depends on your goals. If you want to increase your cardiovascular levels aim for 14-16, if you are wanting to lose fat aim for 12-14 and if you want to gain muscle aim for 8-10.

Now let’s breakdown the different workout routines…

Women’s Beginner Workout – Shed Fat

Celebrity body style: Jennifer Lopez

Monday: Cardio + Toning

  • 5 minute Warm up on treadmill
  • 10 minute Jog on treadmill
  • 5 minute Cool down
  • 3 sets Pushups
  • 3 sets Lat pulldowns
  • 3 sets Bicep curls
  • 3 sets Triceps pushdowns with rope
  • 3 sets Dumbbell front raises

Tuesday: Off

Wednesday: Cardio + Core

  • 5 minute warm up
  • 3 sets Crunches on stability ball
  • 3 sets Plank
  • 3 sets Bent knee hip raises
  • 10 minute Interval training on treadmill
  • 5 minute Cool down

Thursday: Off

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Friday: Cardio + Lower Body

  • 5 minute Warm up on treadmill
  • 3 sets Stability ball squats
  • 3 sets Forward lunges
  • 3 sets Lying Abduction
  • 3 sets Lying leg curls
  • 10 minute Jog on treadmill
  • 5 minute Cool down

Saturday: 30 minutes Brisk walk

Sunday: Off

Women’s Intermediate Workout – Weight Loss + Toning

Celebrity body style: Jessica Simpson

Monday: Cardio + Toning
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Lat pull downs
• 3 sets Incline Dumbbell press
• 3 sets Triceps kickbacks on bench
• 3 sets Bicep curls on cable machine
• 3 sets Dumbbell lateral raises

Tuesday: Off

Wednesday: Cardio + Core
• 5 minute warm up
• 20 minute Interval training on treadmill
• 5 minute Cool down
• 3 sets Back extension
• 3 sets Bicycle crunches
• 3 sets Straight leg raises on bench

Thursday: 20 minutes Stationary Bike

Friday: Cardio + Lower Body
• 5 minute Warm up on treadmill
• 10 minute Jog on treadmill
• 5 minute Cool down
• 3 sets Stability Ball Squats
• 3 sets Barbell Side Lunge
• 3 sets Bridges
• 3 sets Seated Calf raises

Saturday: 20 minutes Stationary Bike

Sunday: Off

Women’s Advanced Workout – Define and Gain Strength

Celebrity body style: Angelina Jolie/Janet Jackson

Monday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down

Tuesday: Toning Upper Body
• 8 minute Warm up on treadmill
• 3 sets Lat pulldowns
• 3 sets Dumbbell front raises
• 3 sets Bicep curls
• 3 sets Triceps pushdowns with rope
• 3 sets Dumbbell lateral raises
• 10 minute Cool down on treadmill

Wednesday: off

Thursday: Cardio
• 5 minute Warm up on treadmill
• 20 minute Jog on treadmill
• 10 minute Stationary Bike
• 10 minute Elliptical trainer
• 5 minute Cool down on treadmill

Friday: Toning Lower Body
• 10 minute Warm up on treadmill
• 3 sets Squats on Bosu ball
• 3 sets Dumbbell lunges
• 3 sets Seated Calf raises
• 3 sets Kneeling arm and alternating leg kicks
• 3 sets hamstring curl with ball
• 5 minute Cool down on treadmill

Saturday: Core
• 3 sets Plank on Stability ball
• 3 sets Kneeling rollout with ball
• 3 sets crunches on Stability ball
• 3 sets Plank with alternating legs
• 3 sets Reverse crunches
• 3 sets Back extensions

Sunday: Off

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