A Workout Plan for Women to Lose 20 Pounds

Losing 20 pounds is achievable.
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Losing 20 pounds can seem like an overwhelming task but with a plan in place you can get rid of extra pounds effectively. A basic workout plan for women will revolve around how many calories you consume in a day and how many you burn. Implementing an aerobic and strength training regime combined with a low-calorie diet, will help you reduce your overall body fat.

Caloric Usage

Determine how many calories you will need to burn in a day to lose pounds. One pound of fat equals 3,500 calories. If your goal is to lose 20 pounds in 20 weeks, you need to burn an extra 3,500 calories weekly. If you want to lose 20 pounds in 10 weeks, you will need to get rid of 7,000 more calories weekly than you currently burn. Losing more than 2 pounds weekly is considered unhealthy. Losing 1 to 2 pounds weekly will keep the weight off after you complete your goal.


Create an aerobic routine. Five times a week, choose high-impact activity, such as running, swimming, cycling or jumping rope and perform it for 30 minutes. The intensity of the workout and your current weight will determine how many calories you burn from each exercise. You don't have to do the same exercise every day. For example, you can choose to run for 30 minutes on Mondays, jump rope for 30 minutes on Tuesdays and swim for 30 minutes on Thursdays.

Muscle Building

Building muscle is not just for men who want to look big. The U.S. Department of Health and Human Services recommends that every adult participate in strength training exercises at least twice weekly. Use the other two days that you are not participating in aerobic exercise to do strength training. Using weights, work out your upper body, which includes your arms, chest, shoulders, back and abdomen. Perform each exercise 12 times in four repetitions. Finish your strength training routine with working your lower body; the buttocks, legs and hips with the same repetitions.


Eating a healthy, plant-based diet and keeping portion sizes moderate will help you consume fewer calories. Plant-based foods, such as whole grains, legumes, vegetables and fruits are naturally lower in calories. Keep a food log that details everything you consume in a day and how many calories each item contains. This will help you determine how many calories you’re consuming daily and how many you’re burning.

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