Workouts in the gym for girls for fat burning – Fat burning workouts in the gym for girls

Фитнес-клуб для женщин — Женская территория

Best Fat Burning Workout – For Women ONLY!

Fat burning workouts for girls

It is often believed that the best way to lose weight for girls is by dieting and doing cardio or aerobic exercise. However, diets are more effective for men, and strength training is the fastest way to create a toned and firm body for girls.

The response of the female body to a properly designed strength training program often exceeds expectations, because literally after a few weeks, the body switches to “sports mode” – the fat of problem areas burns, muscles are tightened and overall contours are improved.

Features of female metabolism

The main difference between women’s sports metabolism is that in most cases, the body prefers to use free fatty acids as an energy source, rather than carbohydrates. Due to this factor, any excess of carbohydrates in the girl’s diet is quickly deposited on her waist.

Only in the first week of the menstrual cycle, the female metabolism is similar to the male, since the level of estrogen in the body is minimal. That is why it is recommended to start the training program proposed below at this time. Naturally, if the general state of health allows it.

Slimming workout for women

The main task of fat burning workouts for girls is not at all maximizing the calories spent, but switching the body to a mode of using glucose (that is, carbohydrates) as the main source of energy. It literally changes your metabolism, allowing you to burn fat.

// Monday: HIIT workout

At the beginning of the workout, a light warm-up will be performed for 3-4 minutes, then there are 5-7 cycles of high-intensity HIIT workouts, consisting of alternating 30-40 seconds of active load (the fastest running or the fastest spinning of the stationary bike pedals) with 60 seconds of low-intensity load (walking or exercise bike at a medium pace). After completing two cycles, a break of 30-40 seconds follows. At the end – 5 minutes of cool down and stretching.

// Wednesday: Circuit Fat Burning Workout

Strength exercises are performed with light weights, one after the other, with minimal breaks and as many repetitions as possible. Seven exercises – one cycle. After the completion of each cycle, a break is taken for 30-90 seconds, then the exercise cycle is repeated.

  • Pull-ups on a low bar (option – TRX straps)
  • Triceps bench push-ups
  • Lifting dumbbells in front of you
  • Push-ups from fitball
  • Squats with arms extended forward
  • Crunches on the press
  • Jumping rope

// Friday: introductory basic training

This day’s workout consists of five basic strength exercises performed 12-15 times with medium weight. The goal is maximum technical repetition. The break between sets is 30-45 seconds, between exercises – 60 seconds. Warm up before starting workout.

Explanations for the program

High-intensity Monday interval training is necessary for several purposes at once – optimizing glucose use, speeding up metabolism and burning fat. Medium Circuit Training raises HGH levels, thereby burning off subcutaneous fat.

Strength training on Friday even more changes the girl’s metabolism, since the active study of muscles requires the body to switch to using carbohydrates as the main fuel. Among other things, on weekends, the body rebuilds muscles, also spending carbohydrates on it.

Diet recommendations

Since the main goal of fat burning workouts is to change glucose metabolism, it is important to abandon any sources of fast carbohydrates (sugar, sweets, baked goods and flour products), giving preference to complex carbohydrates with fiber (vegetables and various grains).

In addition, a diet for fat burning should contain a lot of vegetable fats (primarily olive and coconut oils) and healthy omega-3 fatty acids – about 30-40% of the total calories. The basis of food is lean meat and other sources of protein.

Sample menu

The basic daily caloric intake is 2000 kcal (a girl of 25 years old, 170 cm tall and weighing 55 kg, goes in for sports 3-4 times a week). Weight loss deficit, 15% – 1700 kcal. The recommended amount of protein is 110-125 g, fat – 80-95 g, carbohydrates – 60-80 g.

  • Breakfast: 3-egg omelet, whole wheat toast, one medium fruit.
  • Lunch: salmon steak (100-150 g), brown rice (70-100 g), some grated cheese.
  • Snack: Two servings of a protein shake, a handful of almonds or other nuts.
  • Dinner: chicken breast fried in olive oil (100-150 g), a side dish of broccoli or green beans.


The main task of fat burning workouts for girls is not at all wasting calories, but changing the metabolism in order to switch it to a glucose waste mode. That is why, in order to achieve quick results, it is recommended to follow a diet with the maximum restriction of simple carbohydrates.

Continuing the topic

Fat burning workout in the gym for girls and men

All people who come to the gym want to look slim and beautiful. For this, both men and girls are trying to lose weight and pump up muscles a little, so that the body takes on a less aesthetic appearance. But, very few people know how to do it correctly. Therefore, in this article I will tell you about specialized fat burning workouts in the gym for girls and men

In order not to mislead you, I want to say right away that such workouts that would purposefully burn …

Like it? Share with your friends!