Be more efficient!

Time…it can feel like we don’t have enough of it on any given day. So trying to squeeze in workouts on a time-short schedule may seem daunting for some.  But it shouldn’t be.

With this full body workout for women, you’ll be one step along in your fat-shredding journey. It hits some cardio-styled circuits amidst other bodyweight movement and hits the glutes and thighs – the powerhouse region of fat loss.


With this plan you only need around 30-40-mins, typically you should start off 2-3 times a week and see how you progress from there.

Some space at home or at a park and yourself is all you need! It is heavily influenced by a couple of circuit styled groupings, as HIIT styled training is one of a range of effective fat shredding workout methods out there. Of course, if you want to up the fat-shredding experience, you can add some dumbbells into the mix.

Also check out this 30 min full body workout

full body workout for women2

The workout plan

Warm up (You can repeat the second part if you wish):

– 30-sec – Light jog on the spot
– 30-sec – Jog on the spot lifting knees up high
– 30-sec – Jog on the spot faster (increased intensity slightly)
– 30-sec – Jog on the spot puling feet behind you (gently touch your bum)
– 30-sec – Rest

Followed by:

– 15 Bodyweight Squats
– 10 Alternating Front Lunges
– 5  Push Ups
– 30-sec Plank hold
– 30-sec Mountain Climbers

Main workout:

4 Rounds:

– 10 Burpees
– 5 Push Ups  (Kneeling or elevated on a chair are options)
– 10 Cross-Knee Mountain Climbers
– 15 Overhead Reach Sit ups
– 20 Body-weight Squats

Leg burner finisher: Do each exercise for 60 seconds with 10-second change:

1. Floor glute bridges (feet elevated on a couch/chair are an advanced option)
2. Frog Squats
3. Alternating front to back lunges
4. Squat Thrusts

Cool down:

Yoga movements for 10 minutes or so are a perfect option here.  Or an up beat walk/cycle too.

Maximise your fat shredding workout:

We’ve all heard that age-old adage: “You can’t out work a bad diet”. And it’s true for a reason! Make sure you drink adequate water during your workout and on a daily basis – be mindful of your water consumption.

Then really zone into your diet and be aware of what you put into your mouth. Whilst there are loads of diets out there, start with a few simple mindful questions to help you keep on top of your game:

1.- Has it been processed? – Keep these to a bear minimum (but don’t deny yourself the odd “bad” food, it’s ok)
2.- Is my plate colourful? – Get creative with all the vegetables we have available! Reds and oranges, yellows and greens, whites and purples!
3.- Is there a protein source? – There are many protein sources out there to play with ranging from meat to eggs to pulses and fish, have fun with them.

Beyond that, always make sure you’re having fun! Switch up what you get up to during the week – try out a new activity. There are always free taster sessions for anything from bouldering to zumba to be had!

If you are interested, you can read another article with tips and full body workout exercises.

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans