Back in Shape After Winter: Kick-Ass Workout for Women

(Last Updated On: April 12, 2017)

Winter is the season when calories are eaten more abundantly without very many being used up by the end of the day. The main reason revolves around holiday meals and the fact that most want to stay inside where the warmth is. During this time period body fat begins to be more noticeable in a woman’s hips, thighs, stomach, and butt.

Women have it worst because Mother Nature intended your body to be more susceptible to weight increases for child bearing purposes. This too is just the way nature intended things to be. However, you can fight against this by performing an intense workout at least three days a week to help burn fat and tighten your skin.



Strength Training and Cardio is the Key to Success

Your body weakens as you age if no steps have been taken to prevent this degeneration of your bones and muscles. The general age your muscles and bones begin to weaken is 35-40, but the common diet these days and lack of activity have led to this being much sooner. A weak bone means it is more susceptible to fracture from just a minor fall, or just reaching up to grab an item off the shelf.

This is caused by osteoporosis, which is the loss of bone density, and an estimated 10 million people have weak and brittle bones. Four out of five people with osteoporosis are women. Then you also have muscle being of importance. They provide your body with the strength to move throughout the day and perform every physical task. Muscle loss is simply not something you want, and if your muscles on the outside of your body are being lost then the ones on the inside are suffering as well. Your heart being is one such muscle to think about.

How do you possibly prevent all of this from happening? Perform routine strength and cardio training on a weekly basis. Every person is recommended to exercise every week because technology these days has caused a lot less physical activities to be performed. Use technology to your advantage and train with equipment that strengthens your muscles and bones.

Lene Hansen


Related: Best Fat Burners for Women 


What are the Benefits of Strength Training

Strength training is using resistance to strengthen your skeletal muscles to prevent early aging and allow them to remain young even at older ages. Bodyweight training is fine to perform for this, but if you truly want to keep your body strong while burning fat then more resistance intensities need to be utilized. Simply throwing around weight too light for your body is not going to help very much. Anything is better than nothing, but why settle for the bare minimum? The truth is that this low intensity type of training is not going to prevent much in the future.

Women are realizing that they to benefit from weight training, and are not to just to focus on leg based exercises anymore. The body being trained as a whole increases all benefits. But have no fear. Simply lifting weight isn’t going to make you look like Arnold Schwarzenegger anytime soon.

List of strength training benefits:

  • Enables lean muscle growth
  • Increases bone production to keep them strong
  • Increases nutrient distribution to areas trained
  • Allows fat to convert over to muscle
  • Firms muscles to keep skin sagging away
  • Burns significant calories

Tiffany Lee Gaston


What are the Benefits of Cardio?

Cardio is pretty well known, but let’s take a look at it to make sure you understand the importance and power of cardio training. Cardio is not walking on a treadmill watching your favorite movie. Your body needs to be placed through intense activities that literally make your heart pump blood faster to supply oxygen throughout your body. When your heart rate is raised it means your metabolism is as well, so you are going to be burning a lot of calories leading to significant fat loss in the areas harder to reach with weights.

List of cardio training benefits:

  • Strengthens heart
  • Increases fat loss
  • Conditions lungs
  • Helps cycle nutrients throughout body
  • Strengthens muscles

Athletic body


Kick-Ass Workout for Women

Many of the training programs for women are designed to be for bodyweight training. But why limit yourself when you can take advantage of weighted equipment to get a better workout in? Doctors even recommend that all healthy women use some type of physical resistance training beyond using the body for simple movements. This increases your chances for strengthening your body.

Women usually fear weight training because they do not want large muscles. Well this is actually not an issue because using weight does not necessarily lead to massive muscular growth on its own. You have to be consuming a large amount of calories to support such a growth and retain that muscle mass. So pick up some weight and get your body moving right!

This is how your week of training will look. You should follow it for 4-6 weeks to see significant results if you have been dieting properly. Each day is a full body workout, which means a 24-hour rest period follows every training day. Use moderate weight settings, which mean you are capable of completing all the repetitions with near failure towards the end.


  • Monday (Day 1)- Full Body Workout
  • Tuesday – Rest
  • Wednesday (Day 2) – Full Body Workout
  • Thursday – Rest
  • Friday (Day 3) – Full Body Workout
  • Saturday – Rest
  • Sunday – Rest



(Exercise – Sets x Repetitions)

Day 1

Barbell Squats – 5 x 8

Dumbbell Chest Press – 5 x 8

Seated Cable Rows – 5 x 8

Wide Grip Upright Rows – 5 x 8

Cable Triceps Rope Pull Downs – 3 x 12

Treadmill Run – 10 Minutes

Day 2

Sumo Deadlifts – 5 x 8

Leg Press – 5 x 8

Calf Raises – 3 x 25

Cable Lat Pull Downs – 5 x 8

Dumbbell Front Raises – 5 x 8

Bicycle Machine – 10 Minutes

Day 3

Dumbbell Lunges – 5 x 8

Incline Dumbbell Chest Press – 5 x 8

Bulgarian Dumbbell Split Squats – 5 x 8

Barbell Overhead Shoulder Press – 5 x 8

Dumbbell Biceps Curls – 3 x 10

Elliptical – 10 Minutes


About the Author:

Demmy James is a fitness buff as well as a strength and conditioning specialist. He is also a content contributor for Muscle & Strength.