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8 WEEK BEGINNER FAT LOSS WORKOUT FOR WOMEN

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198 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
    Mar 24, 2024 08:50
  • Last Edited
    Sep 19, 2024 05:05
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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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