How Can a Fat Loss Coach Help Women Create an Effective Workout Plan for Weight Loss?

So, are you ready to ditch the poor diet routine and embark on a weight loss journey that's sustainable and gets results? Fantastic! Exercise is a key player in this, and a workout plan can help you be on track with this key player to achieve your fitness goals.


Creating a workout plan to help women lose weight can be tricky, especially as you get older. This becomes even more important if you have gained some extra pounds over the years. Even if it's just a small amount, like 5-10 percent of our body weight, losing it can greatly benefit your health.


There's no one-size-fits-all plan for losing weight, but there's a basic formula that works well for most women. So, in this blog, we will know a workout plan for female weight loss and the role of a fat loss coach in it.

An Effective Weekly Workout Plan For Female Weight Loss


It's crucial to have a basic plan when aiming for any goal. This applies to losing weight, too. If you randomly try different workouts without direction, it's easy to lose focus and motivation. 


Here is a weekly schedule that can help you effectively in your weight loss journey.

Monday: Full Body Weight Training


Engaging in full-body circuit training with weights and resistance is essential for weight loss. This helps increase lean muscle mass, making your body more efficient at burning calories. Strength training also helps in toning your physique and enhancing overall strength. Try this circuit workout:


  • Squats
  • Dumbbell Overhead Press
  • Supinating Dumbbell Bicep Curls
  • Dumbbell or Barbell Bench Press
  • Bent-Over Dumbbell or Barbell Rows

Tuesday: Cardio


After a strong day of strength training, it's beneficial to do some cardio the next day to boost your heart health and burn calories. So, on this day, you should focus on cardio exercises. You should choose an activity you enjoy, like a spin class, trail running, swimming, or water aerobics—anything that gets your heart pumping. Aim for 30-60 minutes of continuous activity.


There are a lot of ways you can find on the internet to do cardio, but if you prefer biking, swimming, hiking, or any other endurance activity, feel free to incorporate it into your routine. The key is finding something you enjoy to keep you motivated and active.

Wednesday: Stretching And Balance Training


Wednesday is all about giving your body some love and attention with stretching and balance exercises. This day serves as an active recovery period, helping your muscles relax and preventing stiffness. You can either join a yoga class at your gym or do some gentle stretching and balance movements at home. Here are a few examples to get you started:


  • Mountain Pose
  • Downward Facing Dog
  • Upward Facing Dog
  • Seated Twist
  • Tree Pose
  • Child's Pose


Thursday: Full Body Weight Training


Thursday is all about building strength with full-body weight training or resistance exercises. This type of workout is essential for toning muscles and boosting metabolism, aiding in your weight loss journey. You can either repeat the circuit workout you did on Monday.

Friday: HIIT/Cardio


Friday is dedicated to high-intensity interval training (HIIT) or cardio workouts. HIIT is an effective way to burn calories and improve cardiovascular health in a short amount of time. This training can be done in under 30 minutes, making it a convenient option for busy schedules. You can try a HIIT workout at your gym or follow this simple routine:


  • Warm-Up: Repeat the below warm-up exercises for 30 seconds, moving right into the next move.
  1. Jumping Jacks
  2. Butt Kickers
  3. High Knees
  4. Jump Squats


  • Main Workout: Perform exercises like alternating jumping lunges, burpees, side lunges with kicks, mountain climbers, side-to-side hops, plank jacks, jump rope, and tricep dips for 30 seconds each with 30 seconds of rest in between.


  • Cool Down: Conclude with light walking or jogging and stretching to relax your muscles.

Saturday: Rest Day or Full Body Training


Saturday is your choice of a rest day or another full-body training session. Listen to your body and decide what it needs. If you're feeling energized, go for another workout similar to Monday and Thursday. If you need rest, take it easy and recharge for the week ahead.

Sunday: Rest Day


Sunday is your complete rest day. Give your body the opportunity to recover and rejuvenate. Take it easy, do some light activities like walking, or simply relax at home. Rest days are essential for muscle recovery, injury prevention, and maintaining motivation.

How Does A Fat Loss Coach Help Execute Your Workout Plan?


Now that we know a workout plan for female weight loss let's discuss how a weight loss coach can help you navigate your journey more effectively.


  • Personalized Guidance: A fat loss coach tailors your workout plan to match your fitness level, goals, and lifestyle.


  • Accountability: They keep you on track by ensuring you stick to your workout schedule and meet your targets.


  • Technique Correction: A coach helps you perform exercises correctly, reducing the risk of injury and maximizing effectiveness.


  • Progress Monitoring: They track your progress regularly, adjusting your plan as needed to ensure continual improvement.


  • Motivation: A coach provides encouragement and support, helping you stay motivated even when faced with challenges.


  • Education: A coach teaches you about the science behind fat loss and healthy habits, empowering you to make informed decisions.



Starting a weight loss journey requires dedication, consistency, and the right strategy. Women can reach their weight loss goals by doing different types of exercises like cardio, strength training, HIIT, and activities that improve flexibility and mobility. But having a coach who knows a lot about losing fat can make it even better.


They can give you personal advice, help you stay on track, and support you. So, if you are looking for a fat loss coach to create an effective workout plan for female weight loss, contact Fast Pace Personal Training Inc.


Our coach will help you create a workout plan that meets your needs. So, without any further delay, visit our official website and book your appointment with us now!

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