Last Updated on September 14, 2023

This fat burning workout for women is one of my favorites because it makes me feel like I’m getting results quickly.

This workout does truly help get results faster because each exercise is really 2 exercises in one.

By combining upper and lower body moves into one exercise, you’ll engage more muscles and burn more fat.

This means better results in less time for you. 🙂



Fat Burning Workout for Women



Most high-intensity exercises that claim to burn the most fat are high impact and require you to jump around.

But my fat burning exercise combinations are low/no impact and won’t affect your joints.

I like to do this workout when I want to get in a quick workout and actually feel like I did something good for myself… but without jumping around like a wild kangaroo.


trainer Christina Carlyle doing 6 full body exercises in a fat burning workout for womenSave this workout to Pinterest, so you’ll have it forever.


Fat Burning Workout Instructions


  • Warm up with some light cardio (think jogging in place, jumping jacks or 5 minutes on a treadmill) and some light stretches.
  • Do each of the following exercises 15 times to complete one set, or round.  Make sure you do the same number of reps on both sides, where applicable.
  • Do 3 (or 4) full rounds, of all of the exercises, to complete your workout.
  • Cool down when you’re done with some full body stretches and you’re done.
  • Only do this workout one time a week.


Knowing my workouts helps you makes me feel warm and fuzzy inside.

When you’re done rocking this workout, please leave me a comment to let me know if you felt the burn.

Ready to burn your fat?  Let’s do this!


The Best Fat Burning Exercises


Christina Carlyle doing a fat burning donkey kick side extension exercise


Start on all fours, with your hands stacked directly under your shoulders and your knees directly under your hips. This is your start position. Keep your leg bent, push your foot up towards the ceiling as far as you can. Squeeze your glutes at the top of the movement. Your back should remain perfectly still in a neutral spine with your hips square to the floor. As you’re lifting your leg, lift the opposite arm up and to the side.  Quickly reverse the movement and return just short of the start position to complete one rep.  Complete the same number of reps with both legs and arms to complete one set.


Christina Carlyle doing a pulldown bridge fat burning exercise for women


Lie on your back with your feet planted flat on the floor shoulder width apart.  Extend your arms up overhead while grasping a dumbbell. This is your start position. Squeeze your abs and glutes, then lift your butt up and off the floor until your body forms a straight line. At the same time, lift your arms up until they’re straight up. Quickly lower back down and repeat the movement quickly adding up reps.


Christina Carlyle doing a lunge pull your pants up fat burning exercise


Stand in a split stance, with one leg in front and the other behind you. Hold dumbbells down close to your sides. This is your start position. Lower your body, lunging down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes.  As you lower, pull the weights up towards your arm pits. Keep the weights in close to your sides as you pull them upward. To complete the rep, exhale and quickly reverse the movement pushing through the heel and lowering the weights back down to the start position.


Christina Carlyle doing and overhead press plie squat fat burning exercise for women


Stand with feet slightly wider than shoulder-width apart with toes turned out.  Hold dumbbells up and out to the side of your chest with knuckles facing down. This is your start position.  Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. As you lower down, kick the weights up and out until they’re in line with your shoulders. To complete the rep, reverse the movement, pushing up through your heels as you draw your arms back down and in to the start position.


Christina Carlyle doing a single leg row fat burning exercise


Stand with your knees slightly bent, holding dumbbells. Keeping your back flat, bend forward at your hips at a 45-degree angle. Lift one foot up behind up and lower your weights down in front of you with your wrists facing your knees. This is your start position. Exhale and pull the weights up towards your chest, lifting your elbows up and back as far as you can. Reverse the movement and return to start position to complete one rep. Tip: Keep your abs in tight and squeeze your shoulder blades together at the top of the movement.



Stand with feet shoulder-width apart, while holding a dumbbell in each hand in front of your legs.  Don’t arch your back!  Lower your butt, back and down, as if sitting back into an invisible chair. Lower as far as you can, while raising your arms up to shoulder height.  Your knees should not extend past your toes. Keep your chest upright as you move backward. Hold for a count, then return to start position to complete one rep.


Which fat burning exercise was your favorite?  Let me know in the comments.

This workout only works, if you work it!  So work it!  You are so worth it!



PS. To burn the fat possible, follow a meal plan and a complete full body training program.  If you need help I’ve got you covered.

 Results using my Total Transformation Program



fat burning workout workout for women being demonstrated by trainer Christina Carlyle