Don’t be put off by the idea of getting fit for women, it’s not as hard as you think! in fact, once you get in the habit of exercising regularly, you won’t want to take a day off!
Examples of celebrities who have successfully lost weight and kept it off through diet and exercise include janet jackson, oprah, khloe kardashian, kirstie alley, and marie osmond, to name just a few.
Reading: Get in shape for women
what’s your trick?
They incorporate exercise and other healthy lifestyle habits into their daily routines and many of these women attribute their success to organized weight loss programs!
Get fit, burn fat, and get the tight, toned physique of your dreams with the project fit mother 30x (fm30x)!
offers fat-burning workouts, nutritious weight-loss meal plans, and the motivational support you need to stay on track and fit for life.
Subscribe to our free 3-Day Weight Loss Quick Start Kit for Mom to get started!
the role of exercise in weight loss
Exercise plays a crucial role in effective weight loss when combined with a healthy diet.
A 2012 study published in the journal Obesity (1) found that dieting is more effective for weight loss than exercise, but diet PLUS exercise leads to the most dramatic weight and fat loss results!
Exercise helps you build lean muscle mass, so your body can burn extra calories throughout the day and maintain long-term weight loss.
muscle mass is the key to achieving the aesthetically pleasing, toned body that many women desire.
at the fit mother project, busy women around the world lose weight, get firmer and toned, and become healthier for life.
why? because the fm30x workout plans are simple, don’t take up much of your time, and can be done from the comfort of your own home since no gym membership is required.
10 easy ways to get fit for women
Getting fit for women is simple when you take it one step at a time! Follow the simple strategies below so you can quickly tone up and get the body of your dreams.
#1 schedule daily workouts on your calendar
Create a regular routine and make daily workouts a part of it. Set aside 30-60 minutes each day to exercise and mark it on your calendar.
For example, your regular routine might include working out when you first wake up, when the kids go to school, on your lunch break, or in the evenings after work.
everyone is different, so set aside time to exercise based on what’s best for you!
If you don’t have 30 minutes to spare, 15-20 minutes of exercise a day is better than none.
#2 make training a priority
make exercise a priority over everything else to get fit and stay fit for life.
If you have a busy day, find a quick 15-30 minute workout, even if it’s while watching TV with your family at night.
Save longer workouts for days when you have more free time.
#3 takes baby steps
If you haven’t exercised in a while, take small steps. start by exercising 10 to 15 minutes a day for the first week and work your way up to 20 to 30 minutes a day.
Another option is to do 2-3 10-minute sessions of exercise when you can fit in the hustle and bustle of everyday life.
#4 combines aerobic exercises with strength training
To get in shape for women, combine aerobic with strength workouts to achieve the best possible results.
Examples of aerobic or cardiovascular exercises include:
- rollerblade skating
- using an elliptical machine
- stair climbing
- jumping rope
- jumping jacks
- high knees in place
Also mix in some strength training exercises, like:
- body weight exercises (push-ups, pull-ups, sit-ups, squats, lunges, etc.)
- weight lifting with dumbbells, barbells, barbells rollers, or medicine balls
- using resistance bands
There are several ways to incorporate aerobic and strength exercises into your weekly routine.
some ideas include:
- split your workouts in half (do cardio for half your workout and strength training for the other half).
- alternate aerobic workouts with strength workouts (every other day ).
- Try circuit training: alternate strength exercises with aerobic exercises during your workout (every other exercise is aerobic) with little or no rest between sets.
change your exercise routine regularly to target multiple muscle groups for the most effective results!
#5 set daily training goals
Write training goals in a journal and track your progress over time. exercise should be part of every daily to-do list.
Even if you don’t always meet exercise goals, studies (2) show that goal setting leads to greater weight loss over a 12-month period vs. not setting goals in overweight adults.
A good exercise goal is to get 30 to 60 minutes of aerobic or resistance training most days (if not every day) of the week.
Set fat and weight loss goals too!
Examples include losing 20 pounds, achieving a body mass index (BMI) of less than 25, or reducing waist circumference to less than 35 inches (3) in diameter to reduce risks of chronic disease.
train #6 for a competition
Training for a fun run, marathon, triathlon, run, bodybuilding or crossfit competition is a great way to get fit fast and stay motivated to exercise.
Your workout routine varies based on the type of competition you’re training for.
Recruit a friend to work out with you to make long sweat sessions more enjoyable.
#7 join a sports team
Joining an adult sports team is a great way for women to get fit, stay active, and have fun with friends or family.
Try a city basketball, soccer, sand volleyball, tennis, or softball league to stay motivated to stay active and fit!
#8 try an active hobby
If you have time for a hobby, pick one that keeps you moving!
examples include kayaking, skating, hiking, water skiing, cross country skiing, golf (bring your clubs), dancing, or mountain biking.
Recruit your spouse, parents, children, or friends to join you!
#9 work in your garden
do yard chores on your days off from exercising, or choose to do yard work in addition to workouts when you’re energized and motivated.
Outside chores help you burn a significant number of calories – as many as working out in some cases!
for example, you’ll spend 149 calories raking, 167 calories gardening, 172 calories weeding, 205 calories mowing the lawn with a push mower, and 223 calories shoveling snow for 30 minutes if you weigh 155 pounds.
If you weigh more than this, you’ll expend extra calories doing the same activity at the same intensity.
#10 take active breaks throughout the day
Whether you stay home with the kids or work in an office, take regular activity breaks throughout the day.
Doing so keeps your blood pumping, your heart healthy, and increases your daily caloric expenditure for weight and fat loss.
Take regular breaks at work or when you’re home to climb stairs, do squats or calf raises, or walk, even if only for 5 minutes at a time!
a sample workout plan to get fit for women
Changing your exercise routine regularly is the key to successfully getting and staying fit!
Below are sample weekly workouts for beginners, intermediate and advanced levels that get you results fast.
We also have a great exercise available on our fit mother project youtube channel, shown below.
Day #1: Cardio and Strength Training
training for beginners
- 10-20 minutes of walking, swimming, elliptical, rowing, or biking
- 3 sets of squats using your body weight as resistance
- 3 sets of lunges using your body weight as resistance
- 3 sets of modified push-ups (on your knees)
- 5 minutes of sit-ups, planks and leg raises lying down
- 20-30 minutes of continuous cardio (jogging, swimming, elliptical, stair climbing, biking, etc.)
- 4 sets of squats to dumbbell press
- 4 sets of dumbbell lunges
- 4 sets of normal push-ups
- 5 minutes of bicycle crunches, planks to touch shoulders, and lying leg raises
- 20-30 minutes of high intensity interval training (hiit)
- 4-5 sets of squats to dumbbell presses
- 4-5 sets of lunges with dumbbells
- 4-5 sets of plyometric push-ups
- 4-5 sets of renegade rows
- 5 minutes of weighted crunches, planks and lying leg raises with a stability ball between the knees
hiit alternates high-intensity cardio sessions with low-intensity recovery periods to enhance calorie burn and help you lose weight.
day #2 – kickboxing
kickboxing training for beginners: 20 minutes
intermediate kickboxing training: 25-35 minutes
advanced kickboxing training: 45-60 minutes
day #3 – circuit training
*complete each circuit training exercise for 30-60 seconds and immediately move on to the next exercise. take short breaks between circuits as needed.
warm-up: 3-5 minutes of slow jogging or jogging in place
beginner circuit training routine: 15-25 minutes, or one set of each circuit
intermediate circuit training: 25-35 minutes, or two sets of each circuit
advanced circuit training: 35-45 minutes, or three sets of each circuit
Circuit #1: Jump Rope, Kettlebell Swings, and Dumbbell or Medicine Ball Press Squats
Circuit #2: Jumping Jacks, Medicine Ball Russian Twists, and Reverse Lunges with Bicep Curls
Circuit #3: Burpees, Standing Triceps Extensions, and Lying Dumbbell Chest Press Leg Raises
circuit #4: jump squats, mountain climbers, and dumbbell or barbell deadlifts
relaxation: 3-5 minutes of walking or other low-intensity exercise plus stretching
day #4 – yoga, rest or walk
day #5: repeat the training from day #1
Day #6: Repeat the workout from Day #2 or Day #3
day #7 – yoga, rest or walk
dietary considerations for getting fit for women
A healthy diet is crucial when your goal is to get fit for women. eat the right foods before and after workouts to keep energy levels high and burn excess body fat.
Dietary habits to keep in mind when exercising regularly to lose weight include:
- Eat 5-6 small meals throughout the day
- Drink 12 cups of water (or other fluids) each day
- Consider weight loss protein shakes or bars in place of a meal or instead of sweet treats
- Fill half of each plate with non-starchy vegetables
- Fill a quarter of your plate with fiber-rich starches
- Get at least 25 grams of fiber from fruits, vegetables, legumes, whole grains, nuts, and seeds
- Fill a quarter of each plate with very lean meats, poultry, fish, seafood, eggs, or tofu
- Consume 2-3 servings of calcium-rich, low-fat dairy foods or plant milk
- Drink black coffee or unsweetened tea
Non-starchy vegetables to consider include asparagus, zucchini, bell peppers, broccoli, cauliflower, onions, celery, tomatoes, cucumbers, mushrooms, and leafy greens.
corn, peas, beans, lentils, other legumes, sweet potatoes, and whole grains are high-fiber starches.
Consider taking a fiber supplement if your doctor recommends it.
eliminate the following foods to help you get and stay in shape and make workouts seem easier:
- fried foods
- fast food
- processed meats (hot dogs, cold cuts, ham, bacon, etc.)
- high in fat cuts of red meat
- baked goods
- refined grains (white bread, white rice, etc.)
- french fries
- other highly processed foods
If you prefer to keep alcohol in your diet, limit it to no more than one drink a day.
Should I join a weight loss program for women?
joining a weight loss program designed specifically for women, like the fit mom project 30x (fm30x), increases your chances of getting and staying in shape, eating right, and reaching your goal weight.
why is it like this?
Because when you sign up you get plenty of daily fat-burning workouts, nutritious weight-loss meal plans, healthy eating tips, recipes, and motivational support from health experts that hold you accountable for staying on track.
Try fit mother project 30x for free by signing up for the fm30x 3-day weight loss quick start kit!
You’ll receive a free weight loss workout, a free fat burning meal plan, free health coaching support, and private access to the fit mom facebook group.
Try it to start your journey to a fitter, healthier life today!
your new friend & health coach,
erin coleman, b.s. – nutritional sciences, registered dietitian, licensed dietitian
writer, the parent project in the form & fit mother project
erin coleman is a licensed registered dietitian with over 15 years of freelance writing experience.
She graduated with her Bachelor of Science in Nutrition from the University of Wisconsin-Madison, and completed her Dietetic Internship at the University of Viterbo in La Crosse, Wisconsin.
Before beginning her career in medical content writing, Erin worked as a health educator for the Department of Internal Medicine at the University of Wisconsin-Madison.
Her published work appears on hundreds of health and fitness websites, and she is currently working on her first book publication! Erin is a wife and mother of two beautiful children.
1. Effect of diet and exercise, alone or in combination, on weight and body composition in overweight to obese postmenopausal women – doi: 10.1038/oby.2011.76 https://www.ncbi.nlm.nih.gov/pmc/ articles /pmc3406229/
2. goal setting leads to greater long-term weight loss and ‘unrealistic’ goals increase effect in large community-based weight management trade group – doi:10.1111/jhn.12390 https://www.ncbi. nlm.nih.gov/pmc/articles/pmc5111772/
3. assessing your weight and health risk – national heart, lung, and blood institute. https://www.nhlbi.nih.gov/health/educational/lose_wt/risk.htm