The Ultimate Beginner Weight-Loss Workout for Women | XpertsReviews.com

Finding a sustainable workout routine that promotes weight loss without feeling overwhelmed is essential for women new to fitness. Instead of doing countless hours of grueling cardio sessions to lose weight, the key to achieving long-term weight loss is adopting a program that gradually builds strength, burns fat, and promotes health and fitness. well-being in general. Fortunately, ETNT is here to help you. We discussed with Rachel MacPherson, CPTan ACE certified personal trainer with Garage Gym Reviews, who shares the ultimate beginner-friendly weight loss workout for women.

A well-balanced workout routine isn’t just about shedding excess pounds. A 2023 report published in Curéus have found that regular exercise provides many health benefits, such as increasing energy levels, improving mood, and improving mental clarity. Additionally, a beginner-friendly workout can help women boost their metabolism. As you increase your muscle mass through strength training, your body is better at burning calories, even at rest. This metabolic increase is one of the best ways to lose weight and keep it off for good.

Now let’s move on to MacPherson’s ultimate weight loss workout for beginners, complete with detailed instructions for each exercise.

The Ultimate Beginner Weight Loss Workout for Women

What you need: A set of lightweight dumbbells and a sturdy workout bench or mat. These exercises are designed to be performed with additional weight for increased resistance, which promotes muscle growth and strength. The workout can be completed in 45 to 60 minutes, depending on how much rest you have.

The routine:

• Superset 1: Legs
  Walking lunges (3 sets of 10 to 20 repetitions)
  Sumo Goblet Squat (3 sets of 10 to 15 reps)
• Superset 2: hamstrings and shoulders
  Dumbbell Stiff Leg Deadlift (3 sets of 10-15 reps)
  Dumbbell Lateral Raise (3 sets of 10-20 reps)
• Superset 3: Chest and back
  Dumbbell press (3 sets of 10 to 15 repetitions)
  Inverted row (3 sets of as many as possible)
• Superset 4: Biceps and Triceps
  Incline Dumbbell Curl (3 sets of 10 to 20 reps)
  Skullcrusher Dumbbell (3 sets of 10 to 20 reps)

Instructions: Perform each group of superset exercises back to back, performing the prescribed number of sets and repetitions. Rest for 60 to 90 seconds between supersets to maintain intensity and allow recovery.

Superset 1: Legs

1a. Bodyweight Walking Lunges

1. Stand with your feet hip-width apart.
2. Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle.
3. Push back up to the starting position and repeat with the other leg.
4. Perform 3 sets of 10 to 20 repetitions.

1b. Sumo goblet squats

1. Hold a dumbbell vertically in front of your chest, close to your body.
2. Stand with feet wider than shoulder-width apart, toes pointed slightly outward.
3. Keep your back straight and core engaged, and lower your hips as if you were sitting in a chair.
4. Drive through your heels to return to the starting position.
5. Try 3 sets of 10 to 15 repetitions.

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Superset 2: hamstrings and shoulders

2a. Stiff Leg Dumbbell Deadlift

1. Stand with your feet hip-width apart and hold the dumbbells in front of your thighs.
2. Hinge at your hips and lower the dumbbells toward the floor while keeping your back straight and core engaged.
3. Maintain a slight bend in your knees throughout the movement.
4. Drive your hips forward to return to the starting position.
5. Aim for 3 sets of 10 to 15 repetitions.

2b. Dumbbell Lateral Raise

1. Stand with your feet shoulder-width apart and hold the dumbbells at your sides with your palms facing your body.
2. Keeping your elbows slightly bent, lift the dumbbells out to your sides until your arms are parallel to the floor.
3. Slowly lower the dumbbells to the starting position.
4. Perform 3 sets of 10 to 20 repetitions.

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Superset 3: Chest and back

3a. Dumbbell chest press

1. Lie on a bench with your feet flat on the floor, holding the dumbbells above your chest with your palms facing forward.
2. Lower the dumbbells toward your chest. Keep your elbows slightly bent.
3. Push the dumbbells back to the starting position.
4. Do 3 sets of 10 to 15 repetitions.

3b. Bodyweight Inverted Row

1. Lie under a barbell with your hands shoulder-width apart, palms facing down.
2. Pull your chest toward the bar while keeping your body in a straight line.
3. Return to the starting position.
4. Perform 3 sets of as many as possible (AMRAP) with good form.

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Superset 4: Biceps and Triceps

4a. Incline Dumbbell Bicep Curl

1. Sit on an incline bench with your feet flat on the floor and hold the dumbbells with your palms facing up.
2. Curl the dumbbells toward your shoulders, keeping your elbows tucked in.
3. Slowly lower the dumbbells to the starting position.
4. Aim for 3 sets of 10 to 20 repetitions.

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4b. Dumbbell Skull Crusher

1. Lie on a bench with your feet flat on the floor, holding the dumbbells overhead with your palms facing each other.
2. Lower the dumbbells toward your forehead while keeping your elbows tucked in.
3. Extend your arms to the starting position.
4. Perform 3 sets of 10 to 20 repetitions.

Adam Meyer, RHN