The Ultimate Fat-Burning Workout for Women

Fat blasting, volume packed intensity – that’s what this workout is designed for. In 30 to 45 minutes, you’ll maximize calorie burn, build muscle, and improve your overall fitness. Plus, this fat-busting workout for women isn’t just about burning calories during the session—it’s about building strength that continues to work for you.

Muscle is metabolically active tissue, which means that the more you build, the more calories you burn even at rest. That’s why we’ve included a mix of functional strength exercises and dynamic movements to target all major muscle groups. Plus, minimal rest between workouts ensures your heart rate stays elevated, making this a powerful cardio workout that burns fat while sculpting muscle.

What can you expect from this workout? Two challenging courses filled with full-body moves that focus on your core, legs, arms and back. I guide you through each exercise, clarifying proper form and providing tips to maximize your performance on each repetition.

Stay with me, and by the end, you’ll understand how to effectively use kettlebells, dumbbells, and medicine balls to burn fat and build muscle—setting yourself toward a stronger, leaner version of yourself!

The #1 Fat Blasting Workout for Women

What you need: Medicine ball, dumbbells and kettlebells. This workout is designed to burn fat and build strength using basic equipment. Complete the session in about 30-45 minutes, depending on your rest periods and number of rounds.

The routine:

Circuit 1: 3-5 rounds

  • Medicine Ball Front Slams – 10 reps
  • Weighted Squats – 10 reps
  • Kettlebell Swings – 15 reps.

Circuit 2: 3-5 rounds

  • Dumbbell Push Press – 12 reps
  • Alternating Dumbbell Bent Row – 10 reps each
  • Dumbbell Low-High Chops – 15 reps on each side

Directions:

Perform each exercise in Circuit 1 for the indicated number of reps. Do 3 to 5 rounds with minimal rest between exercises. After completing one round, rest for 2 minutes before starting the next.

When circuit 1 is complete, rest for 3 to 5 minutes, then proceed to circuit 2 and perform the exercises for the prescribed reps. Again, complete 3 to 5 rounds with minimal rest between exercises and 2 minutes of rest between rounds. Aim for 5 rounds for an extra fat blasting challenge!

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1. Medicine Ball Front Slams

illustration of medicine ball hitting

Here’s how to do it:

  1. Stand with your feet shoulder-width apart, holding a medicine ball with both hands.
  2. Lift the ball over your head and extend your arms fully.
  3. Hit the ball down in front of you as hard as you can, engaging your core.
  4. Catch the ball as it bounces and repeat for 10 reps.

2. Weighted Squat Jumps

Here’s how to do it:

  1. Hold a dumbbell or medicine ball at chest height.
  2. Squat down, keeping your chest up and knees behind your toes.
  3. Explode upwards in a jump, drive through the heels.
  4. Land softly and immediately lower back into a squat. Perform 10 reps.

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3. Kettlebell Swings

kettlebell swingskettlebell swings

Here’s how to do it:

  1. Stand with your feet slightly wider than shoulder-width apart and hold a kettlebell with both hands.
  2. Hinge at your hips, swing the kettlebell back between your legs.
  3. Explosively drive your hips forward and swing the kettlebell up to chest height.
  4. Control the kettlebell as it swings down and repeat for 15 reps.

4. Dumbbell Push Press

push press exercisepush press exercise

Here’s how to do it:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.
  2. Bend your knees slightly and push through your heels to explosively press the dumbbells overhead.
  3. Lower the dumbbells back to your shoulders under control. Do 12 reps.

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5. Alternating dumbbell bent over row

Here’s how to do it:

  1. Stand with feet shoulder-width apart, knees slightly bent, hold a dumbbell in each hand.
  2. Hinge at your hips, keep your back flat, and lower the dumbbells to the floor.
  3. Row one dumbbell up to your chest, then lower it and row the other.
  4. Alternate for 10 reps per arm.

6. Dumbbell Low-High Chops

Here’s how to do it:

  1. Hold a dumbbell with both hands near one hip.
  2. Twist your torso and raise the dumbbell diagonally across your body to the opposite shoulder.
  3. Lower the dumbbell back to your starting position. Perform 15 reps per side.

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What makes this workout effective?

This workout is effective because it perfectly combines strength training with high-intensity cardio, targeting muscle growth while burning fat.

Exercises like the kettlebell swing and dumbbell bench press are full-body explosive movements that engage multiple muscle groups at once, increasing your heart rate and burning calories. Meanwhile, movements like bent-over rows and low-high chops provide functional strength training and build muscle mass that increases your resting metabolism.

Simply put, the more muscle you build, the more fat you burn—even when you’re not exercising.

Keeping rest periods short between exercises and circuits helps maintain an elevated heart rate, resulting in an “afterburn” effect known as excess post-exercise oxygen consumption (EPOC). This allows your body to continue burning calories well after your workout.

The deliberate combination of strength and cardio training facilitates fat loss and promotes muscle growth and increased strength, contributing to a leaner, more toned physique.

Jarrod Nobbe, MA, CSCS

Jarrod Nobbe is a USAW National Coach, Sports Performance Coach, Personal Trainer and Author, and has been involved in health and fitness for the past 12 years. Read more about Jarrod

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