12‑Week Women’s Fat Loss & Toning Plan
A beginner‑friendly 12‑week gym program designed to burn fat, shape your body, and build lean muscle.
- Length
- 12 weeks
- Days a week
- 5
- Session length
- 30 to 48 min
- Equipment
- Dumbbell, Bench, Barbell
- Exercises
- 33 across 6 workout days
- In the app
- Premium routine web version free to read
The plan
Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.
12‑Week Fat Loss & Muscle Toning Training
Legs & Glutes 6 exercises
-
Barbell Full Squat4 × 12 repsDo 3–4 sets of 6–12 reps. -
Dumbbell Lunge3 × 15 repsDo 2–3 sets of 12–15 reps. -
Dumbbell Step-Up3 × 15 repsDo 2–3 sets of 12–15 reps. -
Barbell Hip Thrust3 × 12 repsDo 6–12 reps each set. -
Straight Leg Kickback (kneeling)3 × 15 repsDo 2–3 sets of 12–15 reps. -
Stationary Bike Run15 minBike for 15 minutes.
Back & Arms 8 exercises
-
Cable Wide-Grip Lat Pulldown4 × 12 repsDo 3–4 sets of 6–12 reps. -
Dumbbell Bent-Over Row3 × 15 repsDo 2–3 sets of 12–15 reps. -
Cable Seated Row3 × 15 repsDo 2–3 sets of 12–15 reps. -
Dumbbell Biceps Curl3 × 12 reps -
Dumbbell Standing Triceps Extension3 × 15 reps -
Cable Curl3 × 15 reps -
Cable Pushdown3 × 15 reps -
Lever Stepper Cardio30 minPerform for 30 minutes.
Legs & Glutes 6 exercises
-
Kettlebell Goblet Squat4 × 12 repsDo 3–4 sets of 6–12 reps. -
Barbell Romanian Deadlift3 × 15 repsDo 2–3 sets of 12–15 reps. -
Dumbbell Stiff-Leg Deadlift3 × 15 repsDo 2–3 sets of 12–15 reps. -
Smith Machine Squat3 × 12 repsDo 6–12 reps each set. Place your feet slightly wider than shoulder-width. -
Straight Leg Kickback (kneeling)3 × 15 reps
-
Treadmill Running30 minRun for 30 minutes at low intensity with a 10–15% incline.
Chest & Shoulders 6 exercises
-
Dumbbell Bench Press3 × 12 repsDo 3–4 sets of 6–12 reps. -
Dumbbell Incline Bench Press3 × 15 repsDo 2–3 sets of 12–15 reps. -
Lever Seated Fly3 × 15 repsDo 2–3 sets of 12–15 reps. -
Dumbbell Seated Shoulder Press4 × 4 repsDo 3–4 sets of 6–12 reps. -
Dumbbell Lateral Raise3 × 15 repsDo 2–3 sets of 12–15 reps. -
Stationary Bike Run15 minBike for 15 minutes.
Legs & Arms 6 exercises
-
Barbell Deadlift4 × 12 repsDo 3–4 sets of 6–12 reps. -
Barbell Good Morning3 × 15 repsDo 2–3 sets of 12–15 reps. -
Lever Leg Extension3 × 15 repsDo 2–3 sets of 12–15 reps. -
Dumbbell Incline Biceps Curl3 × 12 reps -
Barbell Lying Triceps Extension3 × 12 repsYou can also perform this exercise on an incline bench. -
Lever Stepper Cardio30 minPerform for 30 minutes.
