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BoostcampPNG

8 WEEK BEGINNER FAT LOSS WORKOUT FOR WOMEN

by Jacob R.
38 athletes joined

Program Description

BEGINNER FAT LOSS WORKOUT FOR WOMEN

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2024 02:41
  • Last Edited
    May 14, 2025 05:33

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.7%
Quadriceps
19.1%
Hamstrings
15.1%
Abs
9.8%
Calves
7.4%
Adductors
5.3%
Triceps
4.2%
Biceps
2.9%
Lower Back
2.7%
Abductors
2.7%
Front Delts
2.7%
Chest
2.2%
Middle Delts
2.2%
Lats
2%
Upper Back
1.8%
Rear Delts
0.2%
Forearms
0.2%
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
3
12 reps
-
3
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Hip Thrust (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Abs Crunch (Bodyweight)
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Rope Push Down (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Lying Tricep Extension (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Lying Leg Raise
3
12 reps
-
8
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Recumbent
1
10 mins
-
2
Squat (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Glute Kickback (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Hyperextension
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Calf Raise (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
-
-
-
9
Oblique Crunch
3
12 reps
-
10
Treadmill 12:3:30
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Recumbent
1 Set
10 mins
-
2
Squat (Bodyweight)
3 Sets
12 Reps
-
3
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Walking Lunge (Dumbbell)
3 Sets
10 Reps
-
7
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
9
Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
10
Treadmill 12:3:30
1 Set
30 mins
-
Day 2
1
Treadmill
1 Set
10 mins
-
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Lying Leg Raise
3 Sets
12 Reps
-
8
Treadmill 12:3:30
1 Set
30 mins
-
Day 3
1
Recumbent
1 Set
10 mins
-
2
Squat (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Hyperextension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Calf Raise (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
9
Oblique Crunch
3 Sets
12 Reps
-
10
Treadmill 12:3:30
1 Set
30 mins
-