Gold Member Badge


  • You're all caught up!

The Best Gym Workout for Women to Lose Body Fat

author image Kaitlin Condon
Kaitlin Condon is a holistic health coach and certified physical fitness/wellness specialist. She is a contributing health writer for the teen magazine "Miabella," as well as several online publications.
The Best Gym Workout for Women to Lose Body Fat
Woman arriving at gym Photo Credit: IT Stock/Polka Dot/Getty Images

When it comes to losing body fat, the key is to burn more calories than you are consuming -- and there are two ways you can do that. One way is to reduce the number of calories that you are eating and the other is to burn off calories through exercise. While maintaining a proper diet can help you shave off the excess calories in your diet, your body will change significantly faster with a proper exercise routine incorporated as well. Hit the gym several times a week with a fitness regimen that combines both cardio exercise and strength training to burn unwanted body fat.

Video of the Day

Sweat It Out On Cardio Machines

One of the best ways to blast away calories is through cardiovascular exercise. Cardio exercise causes your heart rate to increase which gets your heart pumping harder, your body sweating, and calories burning. The treadmill, elliptical, stationary bike and stair stepper are all among the best cardio equipment at the gym. These cardio machines are also considered the best because they allow you to alter your speed as well as your resistance during your workout, keeping your body challenged. Perform cardio exercise three to four times a week for 30 to 45 minutes to burn calories and shed excess body fat.

Pump Some Iron

While cardio exercise burns more calories during the workout than lifting weights does, building lean muscle mass will help you burn more calories in the long run. Lean muscle causes your body to burn calories at a higher rate, even when you aren't exercising. Strength train three times a week with a combination of lower and upper body exercises to build lean muscle. Target areas for women are typically the shoulders and arms as well as the legs and backside. To work on your arms use exercises like the shoulder press, biceps curl and triceps extension. When it comes to toning your lower body and building your glutes, look no farther than the squat and lunge exercises.

Torch Calories with HIIT

High intensity interval training, or HIIT, involves short but intense bursts of activity followed by less intense activity. HIIT exercise can come in many forms, but most is done on a cardiovascular machine such as the treadmill. An example of a HIIT routine would be to run fast for one minute and then jog or walk for two minutes. These intervals are performed for a set number of times, with the workout typically lasting 30 minutes. HIIT workouts are supposed to be intense, so it is best to work your way up with the amount of intervals you are doing. Start with five intervals and as your fitness improves, increase the number of intervals as well as the speed at which you run and recover at.

Combine Strength and Cardio with Circuit Training

Circuit training is a combination of strength training and cardio exercise, allowing you to get the benefits of both in one workout. The workout involves different strength training exercises for each muscle group and you move quickly from one exercise to another, which keeps your heart rate elevated and the calories burning. Instead of resting after a strength training circuit you can also perform cardio exercises in between such as jumping jacks and jump rope to ramp up your overall calorie burn.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.



Demand Media