If weight and fat loss is your goal, the solution might be simpler than you think! The Fit Mother Project is a healthy eating and exercise program with proven success, that helps women of all ages burn fat and maintain lean bodies for life.

It provides custom fat burning meal plans and workouts just for you! By learning more about fat burning workouts for women and the Fit Mother Project, you'll have your dream body in no time!

How Does Fat Loss Work?

Exercise is one of the most important components of fat loss because it increases lean muscle to burn the calories needed to drop excess fat. Muscle mass gives you the definition you desire and increases your metabolism, as muscle burns more calories than fat even during rest.

weight loss tips for womenTo get rid of body fat, burn more calories than you eat on a regular basis.

A pound of body fat equals about 3,500 calories, so cutting your calorie intake by 500 per day (or burning 500 additional calories daily) helps you drop about 1 pound of body fat weekly. This weight loss rate is healthy and effective for keeping lost fat off for good.

Eating a healthy diet is just as important as exercise for fat loss in women. Make a conscious decision to eliminate sweets, sugary drinks, baked goods, fried foods, processed meats, and refined grains like white bread and white rice.

Instead, choose nutritious whole foods like lean proteins, dairy or plant milks, fruits, vegetables, whole grains, legumes, nuts, seeds, avocados, oils, and other healthy fats to boost satiety without the empty calories. Aim to fill:

  • Half of each plate with non-starchy vegetables (greens, tomatoes, cucumbers, etc.)
  • One fourth of your plate with proteins (chicken, fish, eggs, tofu, etc.)
  • One fourth of each plate with fiber-rich starches (sweet potatoes, peas, beans, quinoa, brown rice, etc.)
  • Include healthy fats at each meal


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  • Consume dairy or plant milks 2-3 times daily

Try homemade weight loss protein shakes between meals or as meal replacements, and remember to drink at least 12 cups of water every day to maximize fat burning.


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Key Components of Fat Burning Workouts for Women

There are numerous key components to keep in mind when creating fat burning workouts for women. It’s important to have a good mix of the following exercises to stay slim and trim:

#1 Continuous Cardiovascular Exercise

Continuous cardiovascular exercise means you’ll complete aerobic workouts at a continuous, moderate-intensity pace. Examples of cardiovascular exercises to choose from include:

  • two women running diet plan for women over 40Power walking
  • Walking uphill
  • Climbing stairs
  • Using an elliptical machine
  • Biking
  • Swimming
  • Jogging
  • Rowing

To maximize fat burning, aim to complete continuous cardio workouts lasting at least 45 minutes in length. Studies show that this volume of continuous exercise reduces belly fat and improves body composition.

The following list gives you a good idea of the number of calories you’ll burn doing continuous cardio at a moderate intensity for 45 minutes if you weigh 155 pounds:

  • fat burning workouts for womenWalking at a pace of 3.5 miles per hour: 224 calories
  • Walking at a pace of 4.5 miles per hour: 279 calories
  • Biking at a moderate intensity: 390 calories
  • Rowing at a moderate intensity: 390 calories
  • Low-impact step aerobics: 390 calories
  • Using an elliptical machine: 503 calories
  • Jogging at a pace of 5.2 miles per hour: 503 calories
  • Using a ski machine: 530 calories
  • Swimming the breast stroke: 558 calories
  • High-impact step aerobics: 558 calories
  • Kickboxing: 558 calories
  • Jogging at a pace of 6.7 miles per hour: 614 calories

If you weigh more than 155 pounds, you’ll burn additional calories doing the same workouts at the same intensity.

#2 High-Intensity Interval Training

fat burning workouts for womenBecause high-intensity interval training (HIIT) involves short bursts of high-intensity exercise, you can burn the same number of calories as continuous cardiovascular exercise but in less time.

You might sprint for 1 minute followed by 1-minute lower-intensity bouts for a total of 20-30 minutes, instead of longer 45-minute continuous cardio sessions.

Choose biking, jogging, swimming, or rowing, for example.

#3 Resistance Training

weight loss workouts for womenYou can burn a significant number of calories and fat by weight lifting or using your own body weight as resistance.

A 155-pound adult expends about 112 calories lifting weights at a low-intensity for 30 minutes, and 223 calories resistance training at a high intensity for the same amount of time.

#4 Circuit Training

During circuit training, you’ll complete specific exercises for about 1-2 minutes, and immediately move to the next exercise with little or no rest periods between sets.

Circuit training burns about 298 calories in 30 minutes if you weigh 155 pounds, but you can expend additional calories working out high intensities. For example, you can burn about 12-13 calories per minute jumping rope as part of your circuit training routine.

#5 Balance and Flexibility Workouts

woman stretchingTo change things up for a lower intensity workout, try balance and flexibility exercises to maximize fat burning, relax you, relieve stress, and improve your overall health and wellness.

Choose yoga, tai chi, or pilates once or twice each week.

#6 Sports and Fun Activities of Daily Living

Increasing fun activities of daily living can significantly boost your overall calorie expenditure to enhance fat loss.

Examples of everyday activities you might enjoy and the calories you'll burn in 30 minutes (if you weigh 155 pounds) include:

  • mother in son in garden how to lose 20lbsCooking: 90 calories
  • Bowling: 112 calories
  • Dancing: 112 calories
  • Grocery shopping: 130 calories
  • Playing beach volleyball: 149 calories
  • Tai chi: 149 calories
  • Curling: 149 calories
  • Gardening: 167 calories
  • Heaving house cleaning: 167 calories
  • Painting: 167-186 calories
  • Mowing the lawn: 167-205 calories
  • mowing the lawnShoveling: 223 calories
  • Cross country skiing: 223 calories
  • Water skiing: 223 calories
  • Playing soccer: 260 calories
  • Playing tennis: 260 calories
  • Racquetball: 260-372 calories
  • Downhill skiing: 298 calories
  • Snow shoeing: 298 calories
  • Rock climbing: 409 calories

The bottom line is to stay as active as you can all throughout the day, not just during workouts. Make sure you warm up and stretch before and after sweat sessions, and sleep at least 7-9 hours nightly to give your body a chance to rest and recover.

Examples of Fat Burning Workouts for Women

Below are some workouts for women that burn fat, boost muscle definition, and enhance weight loss to give you the tight, toned body you desire.

Circuit Training Workout #1

Warm up and stretch: 5 minutes

First circuit: 10 minutes

  • Renegade Rows exercises for women over 40Box jumps: 1 minute
  • Dumbbell squats to overhead press: 1 minute
  • Alternating box toe touches: 1 minute
  • Rest: 30 seconds
  • Repeat two more times

Send circuit: 10 minutes

  • Renegade rows: 1 minute
  • Standing biceps curls: 1 minute
  • Rope jumping: 1 minute
  • Rest: 30 seconds
  • Repeat two more times

Third circuit: 10 minutes

Cool down and stretch: 5 minutes

dumbbellsFor dumbbell squats to overhead press, squat down until you thighs are about parallel with the floor. When you stand back up, immediately press the dumbbells above your head into a shoulder press. Repeat this motion continuously.

To complete dead lifts with dumbbells, stand up tall holding your weights with your feet about shoulder width apart and your knees slightly bent.

Slowly bend at your waist and keep your back straight until it's about parallel with the floor. Using your glutes, lift your body back up into a standing position and repeat the motion.

For lying leg raises, you’ll lie down on your back with your legs up at a 90-degree angle with the floor. Slowly lower your legs (keep them as straight as you can) until they almost touch the floor. Lift them up and repeat the motion continuously.

During alternating box toe touches, you’ll need the box you used for box jumps. You can also use a weight bench or stairs. Touch the toes on your right foot to the edge of your box, then touch the box with your left foot. Alternate these motions continuously while jumping.

Circuit Training Workout #2

Warm up and stretch: 5 minutes

First circuit: 10 minutes

  • woman with barbellWalking lunges with dumbbells: 1 minute
  • Step-ups: 1 minute
  • Burpees: 1 minute
  • Rest: 30 seconds
  • Repeat two more times

Second circuit: 10 minutes

Third circuit: 10 minutes

  • Dumbbell squats with alternating rear leg lifts: 1 minute
  • Standing triceps extensions: 1 minute
  • Russian twists: 1 minute
  • Rest: 30 seconds
  • Repeat two more times

Cool down and stretch: 5 minutes

keep calm and do squatsTo complete box step-ups, simply grab a sturdy box (or a weight bench or stairs) and step up with your right leg.

Step back down and step up onto the box with your left leg. Repeat these motions continuously.

For dumbbell squats with alternating rear leg lifts, hold dumbbells and squat down until your thighs are about parallel with the floor.

As you stand back up lift one leg behind your body (keep it as straight as you can), squat back down, lift up the other leg behind you, and repeat continuously.

During standing triceps extensions, stand up and hold a dumbbell in your hands directly above your head.

Slowly lower the weight down behind your head and neck as far as you can, lift the weight back up using your triceps, and repeat continuously.

Circuit Training Workout #3

Warm up and stretch: 5 minutes

First circuit: 10 minutes

  • Dumbbell jump squats or regular jump squats: 1 minute
  • Wall squats: 1 minute
  • Side to side hops: 1 minute
  • Rest: 30 seconds
  • Repeat two more times

Second circuit: 10 minutes

  • Bent-over dumbbell rows: 1 minute
  • Standing lateral raises with dumbbells: 1 minute
  • High knees with alternating elbow touches: 1 minute
  • Rest: 30 seconds
  • Repeat two more times

Third circuit: 10 minutes

Cool down and stretch: 5 minutes

To complete wall squats, find a wall and squat down with your back against the wall. Your thighs should be about parallel with the floor. Hold this position for 1 minute or as long as you can.

During bent-over dumbbell rows, bend over at the waist until your back is about parallel with the floor. Slowly lift your dumbbells up toward your chest, lower them back down, and repeat continuously.

lateral raises fat burning workouts for womenFor standing lateral raises, you’ll stand up tall while holding a dumbbell in each hand.

Keep your arms as straight as you can and lift the weights up and away from your midsection until your arms are about parallel with the floor and form a “t-shape” with the rest of your body. Lower you arms back down and repeat continuously.

When doing high knees with alternating elbow touches, simply jog in place using high knees and touch your elbow to the opposite knee continuously during the exercise.

To complete squat kicks with dumbbells, simply hold dumbbells and squat down until your thighs are about parallel with the floor. On your way back up, kick out in front of you with your right leg. Squat back down and kick out with your left leg the next time. Repeat continuously.

Continuous Cardiovascular Workout

During continuous cardio workouts, exercise at a moderate intensity for 45-60 minutes. Choose walking, jogging, biking, stair climbing, or any other favorite cardiovascular exercise.

High Intensity Interval Training (HIIT) Workout

When you’re tight on time, choose a high intensity interval training (HIIT) workout using your favorite aerobic exercise. Try the following:

how to lose weight for women
  • 5-minute warmup
  • 15-20 minutes of: alternating 1 minute of high-intensity exercise with 1 minute of a low-intensity bout
  • 5-minute cool down

Any type of aerobic exercise, such as jogging, swimming, or using an elliptical machine, will do the trick!

Flexibility Workout

For your flexibility workout choose yoga, pilates, or tai chi. Use online workout videos, DVDs, or these popular yoga poses.

Don't forget to stretch before and after all workouts to enhance flexibility and reduce your risk of getting injured.


Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.

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Sample Weekly Workout Schedule for Women

To maximize fat burning results, try the following weekly workout schedule for women by mixing and matching the sample workouts above.

workout planDay 1: Circuit training workout

Day 2: Continuous cardiovascular workout

Day 3: HIIT workout

Day 4: Flexibility workout or rest

Day 5: Circuit training workout

Day 6: Continuous cardio or HIIT workout

Day 7: Flexibility workout or rest

Get Started with Fat Burning Workouts for Women

When you’re ready to achieve the lean physique you desire, sign up for the Fit Mother Project 30X (FM30X) today! You’ll receive custom meal plans and regular fat burning workouts for women, along with motivational support from health experts, recipes, weekly newsletters, and much more!

You'll receive a FREE fat loss diet and workout when you sign up for the Fit Mom 3-Day Weight Loss Jumpstart Kit! Using the research-backed Fit Mother Project methods with proven results, weight and fat loss have never been easier (regardless of your age). What do you have to lose? Give it a try today!

Erin Coleman
Writer, The Fit Mother Project

A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

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