Weight Loss Workout Routine For Women

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Emily Skye 7 Day Workout Plan

From achieving your weight-loss goals to building upper body strength and boosting your cardio fitness, you will see results in just one week with this 7 day workout plan designed exclusively by online fitness superstar and Goodlife Health Clubs Brand Ambassador Emily Skye! 

Whether you're new to the gym and lacking confidence, looking for a new training challenge or an experienced athlete who has hit a plateau, this is the best full-body workout routine for women that will help you lose weight, burn fat and build lean muscle - fast! Perfect for beginners through to those with an advanced fitness level, the mix of bodyweight moves and exercises with basic weights that can be easily modified to suit your ability.   

We've even made super simple for you to get started - just click the button below and download your workout program as a PDF. Print it or save to your phone for easy access at the gym!

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DAY 1: Rest Day

Take it easy today and rest your weary muscles with a light stretching session, a bit of foam rolling or even a MIND BODY class like Pilates or Body Balance. 
DAY 2: Upper Body

Build your upper body strength with minimal equipment and maximum reps. Perform a 5 minute warm up of your choice - skipping or your favourite cardio machine are both great options to get the blood pumping. 

Equipment required: 
1 x bench/step  
2 x dumbbells (DB)
Floor mats  

Round 1: Compete 4 sets 

DB bench press x 12
DB standing bent over row x 12
60 seconds rest 

Round 2: Complete 4 sets

DB kneeling row x 12
Seated DB military press x 12
60 seconds rest

Round 3: Complete 4 sets

Knee push-ups x 10
Air squats x 15
Plank x 30-45 seconds


DAY 3: Lower Body

Slim down and shape up with this complete lower body workout using targeted exercises to tone your butt, thigh, hips and lower abs. 

Equipment required:  
1 x bench/step
2 x dumbbells (DB)
Floor mats  

Round 1: Complete 4 sets

DB squat x 10
DB lunge x 10
DB deadlift x 10
60 seconds rest

Round 2: Complete 4 sets

Curtsy lunge (no weight) x 10
Kettlebell swing x 12 
60 seconds rest 

Round 3: Complete 4 sets 

Butterfly kick x 20 each leg
Ankle tap x 20 each leg
Step-ups x 10 (light dumbbells)
60 seconds rest


DAY 4: Rest Day 

Spend the day relaxing and recovering. Jump in an epsom salt soaked bath or foam roll out those kinks and knots. If you just can't spend a day away from the gym, then head to a group fitness class like Meditation or Yoga to achieve that perfect mind/body balance. 


DAY 5: Circuit

Ever tried Tabata? If you like burning more fat, fast, then this high-intensity interval style of training is for you. 

Equipment required: 

1 x bench/step
1 x kettlebell
1 x barbell
1 x swiss ball
Floor mats

Tabata style (20 secs on, 20 secs off)

Maximum of 4 minutes

Deadlifts (select light weight)
Air squats
Step-ups
Swiss ball crunch 
Kettlebell swings


DAY 6: Upper Body

Sculpt your arms and tone your back with four rounds of upper body exercises using light weights and maximum reps. 

Equipment required: 

1 x elastic resistance band
1 x dumbbells (DB)
1 x bench/step
1 x swiss ball
Floor mats

Round 1:
Compete 4 sets 

Elastic resistance band pull-up x 10
DB military press x 10
60 seconds rest 

Round 2:
Complete 4 sets

DB bench press x 8
Kneeling dumbbell row x 8
60 seconds rest

Round 3:
Complete 4 sets

Kettlebell upright row x 10
Kettlebell swing x 10
60 seconds rest 

Round 4:
Complete 4 sets 

Swiss ball crunch x 20 seconds 
Left & right side plank x 15 seconds
40 seconds rest


DAY 7: Circuit 

Elevate your heart rate and enter the optimal fat-burning zone with a mix of bodyweight exercises and weights to deliver serious results. Complete each exercise with little to no rest. Once all complete, rest for 90 seconds. 

Equipment required: 
1 x medicine ball
1 x kettlebell
Floor mats  

Complete 5 rounds of all 5 exercises

V-ups x 10
Overhead medicine ball slams x 15 
Mountain climbers x 20
Kettlebell front squat x 10
Plank leg lift x 5 (each leg)

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