Are you looking for a female version of a 3-day workout plan to help you lose weight? If you are, then you are in luck. In this read, we will be exploring a 3-day workout plan that is female-oriented for weight loss. It is simple and has been specifically designed for individuals at the beginner fitness level. In addition to weight loss, this circuit can also help with toning and maintaining your ideal weight. That said, before you start following this regime, make sure you get a go-ahead from your doctor and trainer.
Unfortunately, most female beginners in the fitness industry tend to have a rough time determining what exercise regime best suits them. Most programs tend to contain complex workouts or workouts that require them to use equipment, some of which might not be readily available.
Due to this, most women opt for other programs like diet plans for weight loss instead of working out. We understand the frustrations that such women face, so we have designed this 3 day split workout plan for female beginners.
Before you implement this circuit we advise you first to seek professional guidance. Secondly, we recommend you also focus on good nutrition because diet and exercise go hand-in-hand.
Likewise, we suggest you never make any changes to this workout plan without consulting with your trainer. Even if it is as simple as increasing reps or sets, we advise you to do this after getting your instructor’s green light. With that out of the way, let us explore this workout plan.
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Congratulations on your decision to start exercising. This positive choice will motivate you to keep pushing. We have made things easier for you by developing an easy 3-day workout schedule for female beginners.
On these three days, we will be targeting different muscle groups. It is crucial that you have rest days and not exercise throughout the seven days of the week because your muscles need recovery and growth time.
Here is an overview of how we have structured the workout plan:
Let us delve deeper into this exercise regime to determine what exercises you are required to perform. They are as follows:
On this day, you will be focusing on exercises that target your core and leg muscles. As we mentioned earlier, this workout plan has been designed for female beginners. So, most of these exercises will look at the regular variation. Similarly, there will be no use of weights or equipment. Here are the activities you will be required to perform on this day:
Lunges are practical full-body exercises, so they have been added to this 3-day full-body workout plan for females. Here is how you perform them (6):
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Most trainers will tell you that a workout is not complete if you have not performed squats. They are effective exercises that help in toning your entire body. To perform them, all you have to do is:
These abdominal exercises for beginners are also known as scissor kicks. Do not be fooled by their simplicity because they effectively strengthen your core, hip, and lower back muscles (3). Here is a guide on how to perform these kicks (3):
The next exercise in this circuit to be performed on this day is the bicycle crunches. The exercise highly targets your abdominal area and will give this area a thorough workout. Here is how you do these crunches (3):
Read More: Types Of Crunches To Boost Your Abs Workout Routine
Although most beginners hate them, these exercises are very effective in toning your lower abdomen. They are the to-go-to workouts to help eliminate belly fat. All you have to do is (4):
These are the exercises you will be required to do on the first day of this workout plan. Feel free to seek the help of a trainer if you need more guidance with these exercises. You will rest on day two and then resume with the exercise program on day three.
There is an assumption that chest exercises are only meant for men. The belief is that performing chest exercises can make women masculine, which might not blend with their physique. Following this belief, most women tend to avoid doing chest exercises. The reality is that women need to exercise their chest as it helps lift sagging breasts and chests (5). The following workouts can help you attain this goal:
The incline pushup is a safe and effective pushup variation for female beginners who want to tone their chest area. To perform it, you must (8):
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The inchworm exercise will help in working out your shoulders. All you have to do is (1):
The following limb raises target your shoulder muscles, and here is how you perform them (1):
The other chest exercise to perform on this day is the regular or standard pushup. To perform a pushup:
You can do a set or two of these exercises, depending on what your instructor recommends. Remember also to perform warm-up and cool-down exercises before and after performing these workouts, respectively.
This 3 day a week workout plan for female beginners ends on day five. On this day, it targets your arms, biceps, and back. Below are some of the exercises planned for you to perform on this day:
Planks help in strengthening your back and abdominal muscles (7). They also help in building your core strength, and here is how to perform this exercise (7):
Burpees have been scheduled to be performed on this day because they are an excellent full-body exercise, meaning they will also target your arms, back, and triceps. Below are the steps to help you do a burpee:
The Bridge exercise is sometimes listed among yoga poses. It helps in stretching and strengthening your back muscles. Here is how you perform it (2):
The following 3-day workout plan for female beginners can help you lose weight or tone your body. All you have to do is follow the circuit as it has been designed and maintain the correct form of the exercises.
Do not be afraid to ask for help or assistance if you find it hard to perform any of the exercises listed in this regime. Keep in touch with us in the comment section and let us know how you are progressing with this routine. Nonetheless, we do wish you the very best with this routine.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
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