Fat Loss Workout For Women

female workoutHere’s a fat loss workout for women that I designed for one of the biggest female fitness magazines in the world. Now there are a couple of problems when working with magazines.

First, they often come with limits. For example, I couldn’t use certain exercises in this workout because they used those exercises in programs last month. And  I wasn’t able to use my preferred method of interval training because someone else talked about that fat loss workout last month.

Second, magazine workouts are limited by the space they have for exercise photos. So if I wanted to use a 10-exercise circuit, I couldn’t do that because you can only get 8 exercises on a page.

It’s a bit of a pain, but I s till put together a great total body workout for an intermediate/advanced level fat loss program. Oh, and one other thing about working with magazines, is that since you are limited by space, you often only get to put in one total body workout. So I’ve designed a second one here for you, that they won’t get in the magazine!

Of course, make sure to start with a total body, bodyweight warm-up, featuring prisoner squats, easy pushups, stability ball hip extensions, and planks. prisoner squat

The rest of the workout can be done in supersets, doing 1-3 supersets per exercise pair. Don’t rest between supersets, but take 30-60 seconds before repeating each superset.

The warm-up should take 3-5 minutes, followed by 20 minutes of supersets (at most), and then you can finish with interval training. Check the video below for details.

1A) DB Walking Lunge (8 reps/side)
1B) Stability Ball Ab Pike (10 reps)

2A) DB Chest Press (8 reps)
2B) 2-Leg Stability Ball Leg Curl (20 reps)

3A) DB Row (12 reps/side)
3B) X-Body Mountain Climber (12/side)

Finish with interval training…

To make that workout easier, use 1-leg hip extensions instead of walking lunges, planks instead of the ball pike, and side planks instead of X-body mountain climbers.

The second workout would go like this…do each triset without rest between exercises, and then rest 1 minute before repeating it just one more time.

1A) DB Step-up (10 reps/side)
1B) Close-Grip Pushup (15 reps)
1C) Plank with Forearms on Ball (20 seconds)

2A) Inverted Row (10 reps)
2B) 1-Leg Stability Ball Leg Curl (6 reps/side)
2C) Spiderman Climb (8 reps/side)

Finish with bodyweight squat or kettlebell swing intervals, doing 30 seconds of exercise followed by 15 seconds of rest, and repeat that 4-6 times. Finish each workout with static stretching. inverted row

To make that workout easier: Use regular planks instead of doing them on the ball, and use regular stability ball leg curls or the 1-leg hip extension again. Also, you could sub in side planks for spiderman climbs if necessary. Inverted rows can be made easier by bending the knees, but always keep the body in a straight line from knees to shoulders.

Fun, fast and effective. If you want to lose 10 pounds, while looking 10 years younger, and burning belly fat fast, then Turbulence Training will be the best fat loss workout program you ever use.

Just say NO to cardio,

Craig Ballantyne, CSCS, MS

Click here to get more Turbulence Training for Women workouts

  • 2
  • Great post Craig!

    Very interesting about the restrictions you have to work with when writing for magazines.

    In a way, I think that just proves that losing fat is not as hard as people make it out to be. No matter what ‘restrictions’ you’re working with when it comes to designing a fat loss program, there’s always a way to get good results!

    That’s why I always tell people that no matter how little time they have or no matter how busy or ‘restricted’ they are, there’s ALWAYS a way to squeeze in a quality fat burning workout.

  • Ariel

    Thank you for posting this work out! I will definitely be using this four the next four weeks! Take care Craig!

  • Lara

    Thanks Craig. I started TT with this workout in early Jan (Jumped the gun a bit at the start, have gone back to basics with the Original TT and doing it in the order suggested). have achieved great results. Lost inches off upper arms, thighs, hips and most of all my waist went from 72cm to 67.5cm! Thanks so much Craig for all the cool workouts / advice!

    • Craig Ballantyne

      congrats on your success Lara!

  • Great content as always.
    It’s funny how the magazines don’t have the readers best interests at heart. More room for advertisers I suppose!

  • Thanks Craig, another great video. Loving the TT content that is out there!

    Have linked to a couple on my blog!

    Tom Godwin
    Foresight Personal Training

  • Amanda

    could you specify when we are to do the workouts?
    for instance fdo the first workout everyother day or the first one ofr 2-3 weeks then the second workout?