Ready to take control of your fitness journey but don’t know where to start? This 8-week fat loss program is designed for women new to strength training and cardio, combining efficient workouts with clear guidance to help you burn fat, build lean muscle, and create long-term healthy habits.

This plan includes four workouts per week, split between upper and lower body days, with core training and heart-healthy cardio built in.
It’s simple. It’s structured. And it works.

1. Why This Plan Works

2. What to Know Before You Start

3. The 8-Week Workout Breakdown

4. Weekly Schedule

5. Workouts in Detail

6. Final Thoughts & Motivation

1. Why This Plan Works

This beginner-friendly workout is based on three core principles:

• Consistency: Same weekly structure for 8 weeks = less overwhelm, more focus

• Progressive overload: Gradually increase your intensity and weights over time

• Balance: Combines strength training, core work, and cardio for total-body transformation

You don’t need extreme diets or long gym sessions. Just 4 training days a week, 60–75 minutes per session, and you’ll start seeing (and feeling) the difference.

2. What to Know Before You Start

Nutrition First

Instead of chasing trendy diets, focus on eating real, whole foods. Prioritize lean protein, colorful vegetables, whole grains, and healthy fats. Keep it simple, especially if you’re new to healthy eating—consistency matters more than perfection.

Supplements: Optional, Not Essential

A basic multivitamin and a protein powder can support your goals, but food always comes first. Skip the fancy fat burners unless advised by a healthcare professional.

Understanding Zone 2 Cardio

Zone 2 cardio refers to steady, moderate-intensity activity—around 70% of your max heart rate. To estimate it:

• Subtract your age from 220 (e.g., 220 – 40 = 180 bpm max)

• Multiply that number by 0.7 (70%) → 126 bpm target

Stay near that heart rate for 20–30 minutes. This is your post-weight-training cardio zone.

3. 8-Week Workout Breakdown

You’ll train 4 days per week using a full-body split:

• 2 Upper Body Days

• 2 Lower Body Days

• Cardio after every workout (20–30 minutes)

• Core work integrated into all training days

This combo improves strength, metabolism, and cardiovascular fitness—all key to fat loss.

4. Sample Weekly Schedule

Note: Don’t train more than 3 days in a row. Recovery is part of the process!

5. Workouts in Detail

All exercises are done in 3 sets, with reps decreasing (12–10–8) as weights increase. Rest 90 seconds between sets. Core exercises are bodyweight-based unless noted.

Workout 1: Upper Body + Core + Cardio

Workout 2: Lower Body + Core + Cardio

Workout 3: Upper Body + Core + Cardio

Workout 4: Lower Body + Core + Cardio

6. Final Thoughts & Motivation

Starting a new program can feel overwhelming—but remember, you’re not aiming for perfection. You’re aiming for consistency. Learn the movements, listen to your body, and take pride in your progress—no matter how small it feels.

💡 Tips to stay on track:

• Track your workouts in a journal or app

• Meal prep to support your training

• Take weekly photos instead of just using the scale

• Celebrate every milestone—big or small

Start Strong, Stay Committed
Whether your goal is fat loss, more energy, or just building a routine, this program gives you the tools to succeed. You’ve got 8 weeks to show yourself what you’re capable of—go crush it.