Health Lifestyle

17 Weight Loss Exercises For Women

Workout to lose weight fast

August 3rd, 2017   |   Updated on March 8th, 2024

Every woman is familiar with those tricky trouble zones that take a little extra work to tighten and tone. Most of the women feel the need to lose weight. Popular culture has contributed so immensely to the collective minds that having a well toned body seems to be very important. Here are some exercises for women to lose weight.


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1. Bicycling and Stationary Biking

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Cardio exercises boost metabolism and help to reduce weight. Bicycling and stationary biking are simple cardio exercises that give surprising results within few weeks. With these cardio exercises you can tone up your legs, hips and buttocks. Depending on pace of your exercise, on an average an hour of cardio exercise burns around 500-1000 calories.


2. Dancing

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Dancing is a good way to lose the extra pounds, and this can be done at the comfort of your home. All you need is a music system and some wild numbers to go with it, it is a very effective cardio weight loss exercise for women. To top it all it is a fun and enjoyable way to lose extra weight.


3. Swimming

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By swimming for an hour you can get rid of 800 calories, and it is well known that a swimmer has the best body, so why not! However, this figure may vary depending on the intensity of your strokes.


4. Aerobic Exercises

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Aerobic Exercise is another effective weight loss exercise for women. It makes you sweat and accelerate your heart rate. With good aerobic exercise you can work on whole body, it is effective way to tone legs, hips and buttocks. For toned stomach you can use elliptical burner and can rid of 600 calories per hour.


5. Stretching Exercises

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Stretching should be the first thing you should do when you wake up, as it allows the blood to circulate in your body. By stretching you are also lengthening and preparing the muscles for exercise or sports Additionally stretching exercises are also helpful to burn fat, and this can be easily done at home using a back stretching machine, in supervision of a qualified trainer.


6. Running and Walking

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Both of them are great option for weight loss. Running and walking are cardio exercise that improves flexibility of person as well.


7. Yoga and Meditation

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Yoga has successfully helped many people to come back to their original shape. Power yoga is known for giving effective results in weight loss and to boost general strength of body.


8. Shoulder Stand

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Lie down on your back and lift your legs and hips off the ground, bringing your legs up over your head until your toes touch the floor behind you. Place your hands behind your back and extend legs straight in the air, creating a straight line from shoulders to ankles.


9. Plank with Arm Raise

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Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your body should form a straight line from your shoulders to your ankles.


10. Bridge

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Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position.


11. Stepups

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Stand in front of a bench or step and place your left foot firmly on the step. Press your left foot into the step and push your body up until your left leg is straight. Lower your body back down until your right foot touches the floor and repeat.


12. Triceps Extension

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Come into a lunge position, with your back heel on the ground. Lean over your front bent knee as your lift your arm straight up by your side, top of the weight facing the ceiling. Lift and lower the 2-3 pound weight about an inch.


13. Cardio Intervals

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Incorporate high-intensity interval training (HIIT) into your routine to burn more calories in a shorter amount of time, as opposed to long, slow endurance exercise.


14. Second Position Plies

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Stand with feet wider than shoulder-width apart, toes turned out slightly. Lower your body down by bending your knees until your thighs are parallel with the floor. Bring arms overhead and shoulders down and back.


15. Pushup

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Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders, feet close together. Lower your body until your chest nearly touches the floor and then push yourself back to the starting position.


16. Side Plank

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Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds.


17. Single-Leg Deadlift

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Grab a pair of dumbbells and stand on your left foot. Lift your right foot behind you and bend your knee so your right lower leg is parallel to the floor.

Let’s find out what other people have to say about Weight Loss Exercises For Women on Quora :

Every woman knows those tricky difficulty zones that have a little extra function to tighten as well as tone (lower ab muscles, anyone? ). After lots of exercise trial as well as error, I’ve finally found a good set of techniques that help me personally shape up as well as feel confident inside a swimsuit. Read more here… By Kaushal Mistry

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I will talk about the benefits and shortcomings of each exercise, as I have observed on my body. Consume 15 grams of Amla Choorna (‎Phyllanthus Emblica) every day to reap all the advantages. Read more here… By Puneet Biseria

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A teaspoon of sugar isn’t going to shatter the calorie bank, but it sure doesn’t do your body any good, especially if you add it up daily and you go for a refill or two on your morning cuppa. Sugar—whether in the form of syrups featured in specialty coffees or regular old table sugars—isn’t good for your metabolism. Read more here… By Lisa Colnett

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Being a women mysel,f I know how it feels to be fit and look beautiful always. I always strive to stay fit, eating right and healthy is always on my mind. Read more here… By Pooja Bansal

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I will like to point out that weight loss depends on your diet and exercise. Having said that, there are a couple of good exercises for weight loss in women. But firstly, what kind of exercises are really the best for women especially busy mums.? I think the exercise must not only be effective but also holistic and rejuvenating. Read more here… By Ignatius Ajuebor Jnr

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Yoga is the best exercise to lose the weight which is originated in ancient India. Yoga will help you to lose weight as well as to boost metabolism, build muscle strength, improve flexibility, improve your cardio health, reduce stress etc. It will be beneficial for both women and men. Read more here… By Mangesh Yadav

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Body weight exercises is a great source of getting fit in shape but upon that you’ve to maintain a very strict diet. It doesn’t even matter that you workout just 2 days a week but if you maintain strict diet and drink lots of water than you need, then for sure. Read more here… By Zameeruddin Ahmed Khaja

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Some of the yoga poses are really helpful and can be easily done at home like – cobra pose, plank, chair pose, downward facing dog, cross jack, single leg balance, spidey crawl, wall slide, push ups. Read more here… By Elina Martin

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There is a difference between male and female body. Men have thick muscles and lesser fat. Women can’t have so much muscles. Men’s muscle mass help them burn even when they are idle. So they can do heavy workout just thrice a week to burn fat. Women have to remain active all the time. Read more here… By Bharathi Sivagiri

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You can design a schedule and sets according to your free time and work out better by following techniques that will help you perfect your form and deliver results that will be amazing. Read more here… By Jimmy Rodgers

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No one really wants to lose weight. Weight is a vague metric that’s pushed by people that cling to BMI as a measure of health, which it really isn’t. People that are obese or overfat do weigh more than people without these particular risk factors, but generally speaking, the goal isn’t really to necessarily be lighter. Read more here… By Bart Loews

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Contrary to popular belief the greatest benefit of exercise for a fat loss program is not increasing calorie expenditure (no activity burns enough calories to be worth spending time doing for that reason alone) but maintaining lean body mass while fat is lost. Read more here… By Drew Baye

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I’m sure everyone has that one friend who is so genetically blessed that he can blink an eye and magically drop to sub-10-percent body fat. Everyone else has to dial in their diet and tweak their training. Read more here… By Sue Boutin

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Okay, so you are facing the same problem that I did almost 1 year back. I was 95 kgs and 6 ft. Over the course of last year I managed to lose 25 kgs and was weighed at a minimum of 70 kgs this February. Read more here… By Aditya Chauhan

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Weight loss is an issue bogging down half the human race at this moment. Obesity is becoming a very dangerous condition leading to psychological and physical ailments. When on one hand, being overweight leaves you under confidant, on the other hand, excessive fats lead to cardiovascular diseases. Read more here… By Diksha Sharma

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There isn’t one. Exercise has nothing to do with weight loss. In fact, exercising to lose weight is a poor strategy. So is going on a diet. See The best weight loss diet. Read more here… By Craig Good

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Although since you are a woman and might be wondering that these exercises might make you look too muscular or manly (like most of the women do- considering a stereotype) than don’t worry you won’t look like this. Read more here… By Aniket Mittal

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Weight training especially with free weights can help you burn more calories during training and it definitely also boosts your metabolism by adding more muscles in your body and also increasing after burn effect. Read more here… By Mindy Zhou

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The first thing you need to understand that in order to lose weight you have to be on a specific diet such as being in a caloric deficit. All you need to do is get into a 500 calorie deficit based on your own body weight. The easiest way to do that is to take your body-weight (in pounds) and multiply by 12. Read more here… By Tim Ernst

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In my experience, I’ve found that most people have the basics right. Don’t you already know that you should eat food (even junk) in moderation and work out? Most people fail only when it comes to the application of those basics. The solution, lies in psychology not exercise science. Read more here… By Nishanth Appari

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