12 Week Fat Loss Gym Workout Plan for Women in 2024

Hey there, ladies! Are you ready to transform your body and burn fat like never before?

Well, you’ve come to the right place! I’ve put together an amazing 12-week fat loss gym workout plan designed specifically for women who want to achieve their dream beach body.

This plan incorporates weight training to build lean muscle and boost metabolism, along with cardio to torch calories and melt away stubborn fat.

And the best part? It’s tailored for women of all fitness levels, from beginners to more advanced gym-goers.

12 Week Fat Loss Gym Workout Plan for Women in 2024

12 Week Fat Loss Gym Workout Plan for Women
Credit: Freepik.com @master1305

So if you’re ready to put in the work and commit to a healthier, fitter you, let’s dive in and get started on this exciting journey together!

12 Week Fat Burning Gym Workout Plan Overview

Before we jump into the nitty gritty details, let me give you a quick overview of what this 12 week plan entails:

  • Training Level: Beginner/Intermediate/Advanced
  • Training Days: 3 Days per Week
  • Routine Duration: 12 Weeks (3 Months)
  • Warm Up: 5 minutes before each workout
  • Rest: 60-90 seconds between sets
  • Protein Intake: Aim for twice your usual amount
  • Sleep: Get 8 hours per night

Pretty straightforward, right? Now, let’s break down the daily workout schedule.

Daily Workout Schedule

Daily Workout Schedule for Fat Loss
Credit: Freepik.com @master1305
Day Target Muscle Groups
Monday (Day 1) Upper Body
Tuesday (Day 2) Lower Body + Abs
Wednesday (Day 3) Rest Day
Thursday (Day 4) Upper Body
Friday (Day 5) Lower Body + Abs
Saturday (Day 6) Rest Day
Sunday (Day 7) Rest Day

As you can see, you’ll be training different muscle groups on alternating days, with rest days in between to allow your body time to recover and rebuild. This schedule strikes the perfect balance of consistency and recovery.

Workout Plan for 12 Week Fat Loss Gym Workout Plan for Women [Per Day Wise]:

Now for the fun part – the actual exercises! Here’s a detailed breakdown of your workouts for each training day:

Day 1 (Monday) – Upper Body:
Exercise Sets Reps
Barbell Bench Press 3 15, 12, 10
Barbell Row 3 12, 10, 8
Dumbbell Lateral Raise 3 12, 10, 8
Wide Grip Lat Pulldown 3 12, 12, 12
Cable Tricep Pushdown 3 12, 12, 12
Preacher Curl 3 12, 12, 12
Day 2 (Tuesday) – Lower Body + Abs:
Exercise Sets Reps
Squats 3 15, 15, 15
Lying Leg Curls 3 15, 12, 10
Leg Extensions 3 15, 12, 10
Leg Press 3 15, 12, 10
Hanging Leg Raises 3 20, 20, 20
Day 4 (Thursday) – Upper Body:
Exercise Sets Reps
Dumbbell Bench Press 3 15, 12, 10
One Arm Dumbbell Row 3 15, 12, 10
Shoulder Press 3 15, 12, 10
Pull Ups 3 15, 12, 10
Dumbbell Standing Tricep Extension 3 15, 12, 10
Dumbbell Bicep Curl 3 15, 12, 10
Day 5 (Friday) – Lower Body + Abs:
Exercise Sets Reps
Squats 3 15, 12, 10
Leg Extensions 3 15, 12, 10
Deadlifts 3 15, 12, 10
Leg Press 3 15, 12, 10
Seated Calf Raises 3 15, 12, 10
Lying Leg Raises 3 15, 12, 10
Planks 3 120 sec each
Hanging Knee Raises 3 15, 12, 10

Follow the provided sets, reps, and rest periods to maximize your results. Remember to push yourself but always maintain proper form to prevent injury. You got this, girl!

Cardio in Fat Loss Gym Workout Plan for Adult Girls:

In addition to lifting weights, cardio plays a crucial role in burning fat.

Here’s how your cardio will progress over the 12 weeks:

  • Weeks 1-4: 3 sessions x 30 min each (90 min total)
  • Weeks 5-8: 4 sessions x 30 min each (120 min total)
  • Weeks 9-12: 5 sessions x 30 min each (150 min total), higher intensity

As the weeks go on, you’ll increase both the frequency and intensity of your cardio. By the end, you’ll be doing intense workouts 5 times per week to rev up your fat-burning potential!

Some great cardio options include:
  • Jogging or running
  • Cycling
  • Elliptical
  • Stair climber
  • Rowing machine
  • Jump rope
  • Swimming

Pick whichever you enjoy most and mix it up to prevent boredom. Aim to do cardio either after your strength training or first thing in the morning on an empty stomach to maximize fat burning.

Diet Tips to Succeed in This 12 Week Fat Loss Gym Workout Plan for Women:

Of course, you can’t out-train a bad diet! Eating clean, whole foods and cutting out processed junk is essential for fat loss.

Here are some key diet tips to follow alongside your training:

  1. Double your protein intake – Protein helps build lean muscle, boosts metabolism, and keeps you feeling full. Aim for 1 gram per pound of body weight.
  2. Try carb backloading – Limit carbs during the day and consume them later, ideally after workouts, to shuttle them to muscle cells rather than fat stores.
  3. Have one high-carb day per week – This “refeeding” strategy helps rev metabolism, replenish glycogen, and prevent feelings of deprivation. Just don’t go overboard!
  4. Avoid refined carbs and processed foods – These cause blood sugar spikes and crashes, inflammation, and cravings that can derail fat loss. Stick to clean, natural foods instead.
  5. Stay hydrated – Aim for at least 2-3 liters of water per day to support fat burning, energy, and overall health. Carry a water bottle with you and sip consistently.
  6. Get enough sleep – Lack of sleep can disrupt hunger hormones and increase cravings for high-calorie foods. Prioritize 7-9 hours per night for optimal fat loss and recovery.

Also Check: Best Pre Workout Meal For Muscle Gain For Vegetarians


This workout plan is for educational purposes only. Consult a qualified fitness trainer at your gym before starting.

We are not responsible for any injuries or health issues resulting from this program. Participate at your own risk.

Always listen to your body and stop if you experience pain or discomfort.

Wishing you a safe, enjoyable, and successful fitness journey ahead!

Frequently Asked Questions:

Still have questions about this plan? I’ve got you covered! Here are answers to some common queries:

  • 1. Can beginners do this workout plan?

Absolutely! The exercises can be modified based on your current fitness level. Start with lighter weights and focus on mastering proper form before progressing.

  • 2. Do I have to do cardio?

While not mandatory, cardio will speed up your fat loss results significantly, especially when combined with a clean diet. Aim to include it at least 2-3 times per week to start.

  • 3. How much weight can I expect to lose?

This will vary from person to person, but 1-2 pounds per week is a safe, sustainable goal for most women. Some may lose more in the beginning due to water weight.

  • 4. Can I do this workout at home?

While this particular plan is designed for the gym, many of the exercises can be done at home with dumbbells, resistance bands, or just bodyweight. Feel free to adapt as needed!

  • 5. What if I miss a workout?

Life happens! If you miss a day, don’t stress. Just get back on track with your next scheduled workout. Consistency is key.

  • 6. Should I take any supplements?

While not necessary, protein powder can help you meet your protein goals. You may also benefit from a multivitamin, fish oil, and possibly a pre-workout. Consult your doctor first.

The Bottom Line

Wow, you made it to the end! Congrats on taking this important first step towards your fat loss transformation. I know starting a new workout routine can feel overwhelming, but trust me, you are stronger than you think and totally capable of achieving incredible results if you stay consistent.

Remember, this 12 Week Fat Loss Gym Workout Plan for Women is just the beginning. Once you establish these healthy habits, continue progressing and challenging yourself. Increase your weights, try new exercises, mix up your cardio. The key is to keep your body guessing and avoid plateaus.

Beyond just the physical changes, I hope this journey helps you build unshakable confidence, discipline, and mental resilience that carries over into other areas of your life. Transforming your body has the power to transform your entire mindset and self-image.

So get after it, girl! Stay focused on your goals, listen to your body, and most importantly, enjoy the process. Imagine how amazing you’ll look and feel after 12 weeks of hard work and dedication. The best part? This is just the start of a lifelong journey of health, happiness and reaching your full potential, inside and out.

You’ve got this. I believe in you. Now let’s get started and make it happen!

About Gym Bills Team

We are a team of fitness enthusiasts who have made it our mission to scout out the best gym deals globally and provide transparent pricing information to help you find affordable access to top-quality fitness facilities.

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