Female Weight Loss Workout Plan for Beginners
Everyone understands the feeling of needing to start something or to change but not knowing where to start. If you Google “how to lose weight,” you will be bombarded with thousands of “solutions” that may never actually work.
It can feel overwhelming and discouraging. The struggle is real, which is why I developed the perfect weight loss program for beginners. You don’t have to know a thing about weight loss, and with my help, you can successfully reach your goals.
With Strong with Sarah, you can access a unique and 100% personalized weight loss coaching program. We help busy men and women all over the world lose weight without the stress of a crazy workout plan or a restrictive diet.
In this blog, I would like to share a female weight loss workout plan for beginners that is easy to perform and will not take up much time from your busy schedule.
Without further ado–let’s get started!
How to Lose Weight – Workout Plan Combined with Nutrition
Before moving forward, it's important to highlight a key factor in weight loss: the balance of exercise and nutrition to create a calorie deficit. Exercise doesn’t need to be intense, but consistency is essential for success. The same applies to your nutrition choices—you don’t have to give up your favorite foods entirely. Enjoying them in moderation can make a significant difference.
As you may already know, no amount of cardio can fully compensate for poor nutrition. In other words, it’s impossible to out-exercise your fork. To achieve your weight loss goals effectively, both exercise and mindful eating must work hand in hand.
Hence, I have prepared a list of 20-minute easy-to-cook recipes that are nutritious and will give you the needed boost of energy either before or after your workout.
Weight Loss Workout Plan for Beginner Females: Easy Exercises to Get Started
This beginner-friendly weight loss plan for women combines cardio, strength, and flexibility to help you build a solid foundation for weight loss:
Day 1: Cardio & Core
Warm-Up: 5-minute brisk walk or march in place.
Workout:
20 minutes of walking at a moderate pace.
3 sets of 20-second planks (rest 30 seconds between sets).
Cool-Down: 5 minutes of stretching (focus on hamstrings and back).
💡Tip: Don’t overexercise on your first day, as it may quickly discourage you from sticking to the weight loss plan. For the planks, engage your core muscles and imagine a straight line happening from the top of your head towards your heels.
Day 2: Strength Training (Bodyweight)
Warm-Up: 5-minute light cardio (e.g., jumping jacks, walking, or marching in place).
Workout (Repeat 2 Rounds):
10 bodyweight squats.
8 push-ups (do on knees if needed).
12 glute bridges.
20-second wall sit.
Cool-Down: Gentle stretching for legs and arms.
🎶Tip: Turn on your favorite songs to keep you going through the two rounds of exercises.
Day 3: Active Recovery
20-minute light yoga or stretching routine to improve flexibility and relieve muscle tension.
🧘Tip: Rest is an important part of any weight loss plan. This is the time to let your muscles fully recover and your body regain its energy.
Day 4: Cardio & Full-Body Strength
Warm-Up: 5-minute brisk walk or light jogging.
Workout:
10 minutes of alternating 1 minute fast walking + 2 minutes slow walking.
2 rounds of:
10 step-ups (use stairs or a sturdy surface).
15-second plank.
12 standing dumbbell curls (use light weights or water bottles).
Cool-Down: 5-minute stretching session.
🕒Tip: If finishing each set of workouts is still difficult–don’t worry. Make sure to take as much time as you need with short breaks and plenty of water between the exercises.
Day 5: Rest or Light Activity
Take a full rest day or engage in light activities like a casual walk or stretching.
🧖Tip: Pushing your boundaries is great for self-development, but rest is equally important. Day 5 is your time to recharge!
Day 6: Cardio & Core
Warm-Up: 5-minute warm-up walk.
Workout:
25 minutes of walking or cycling at a moderate pace.
3 sets of:
15 leg raises.
20 mountain climbers.
Cool-Down: Stretch out your core and lower body.
🏃Tip: Stay consistent with your cardio, but remember to focus on form during core exercises for maximum effectiveness and to avoid injury.
Day 7: Full-Body Movement & Reflection
Warm-Up: Light 5-minute cardio.
Workout:
2 rounds of:
10 lunges (per leg).
10 push-ups.
12 seated rows (use resistance bands or substitute with water bottles).
Reflection: Take 10 minutes to stretch and journal your progress for the week.
🎉Tip: Use this final day to reflect on your progress, celebrate small wins, and set intentions for the week ahead—consistency builds success!
Weight Loss Program for Women from Strong with Sarah
Unfortunately, many women fall for diets and weight loss programs that fail because they only focus on food, and not lifestyle changes. My signature Online Weight Loss Coaching Program focuses on accountability, nutrition habits, and an empowered mindset. These are three necessary elements for weight loss and long-term healthy living.
My programs are perfect for beginners because my team and I provide clear and simple steps toward weight loss. Our clients’ results speak for themselves!
Your comfort, safety, and results are our #1 priorities, so we always keep in mind what is best for you as an individual. We start by creating nutrition, exercise, and mindset habits that are practical for you to accomplish. It doesn’t matter if you work 3 jobs or are a full-time parent, we make it work for you and the life you live.
The only thing we ask is for you to put in the effort and try your best. We customize the program to fit your health and fitness level because we want you to succeed and be motivated to continue living a healthy life.
Basics of Weight Loss Workouts That You Should Know
Each weight loss journey is unique, and there is no one-size-fits-all approach to achieving an ideal body. While consistency is important, there are a few more basics you should be aware of to help you reach the destination of your journey efficiently and effectively.
Consult with Your Doctor 🧑⚕️
Before beginning any exercise program or weight loss program, it’s essential to ensure that physical activity is safe and suitable for you, especially if there are any health concerns. Always consult your doctor to discuss your weight loss goals and the appropriateness of physical activity before getting started.
Adopt a "Take the Stairs, Not the Escalator" Mindset for Your Life 👣
Although it’s not included in the female weight loss workout plan for beginners, getting enough steps every day can be another contributing factor to your weight loss. Some may say that walking is not an exercise, but it is a big part of fitness and proves that an active lifestyle is as important as hitting the gym.
Choose the Most Comfortable Place to Exercise 🏠
Having a dedicated space for your workouts is key to staying motivated. Whether it’s your home or the gym, finding the right spot is essential.
If you go to the gym, you will have access to all the tools you need to support your weight loss journey. If you prefer to exercise at home, let us know—we’ll tailor your exercise preferences to match the equipment you have available.
Prioritize Nutritious Food 🍲
You can’t out-train a poor diet, so focusing on nutritious food is essential for sustainable weight loss. Fad diets and extremely low-calorie plans may lead to muscle and bone loss and a slowed metabolism–and you surely wouldn’t want that to happen!
Here are a few tips on how to make healthier nutritious choices that support weight loss:
Eat high-fiber foods with healthy fats: Include options like olive oil, avocado, and nuts to stay full and energized.
Swap refined carbs for whole foods: Replace cookies, sugary drinks, and white bread with whole grains, fruits, and plenty of water.
Choose whole, unprocessed foods: Focus on whole-grain bread, cereals, vegetables, beans, seeds, and lean proteins or vegetarian alternatives.
Avoid fast and processed foods: These are often loaded with added sugars, excess sodium, and unhealthy additives.
Wrapping Up
Starting a weight loss journey can be overwhelming, especially when you do it alone. Having a plan prepared specifically for your goals that is suitable for your equipment and perfectly fits into your lifestyle.
Wherever you’re at, we have a weight loss program for you. And we will provide the BEST support for you to reach your weight loss goals no matter where you are in life. Our custom weight loss programs are designed to help any beginner succeed.
Take the first step today, and let’s work together to achieve your weight loss goals. Create a happier and healthier version of yourself!
