🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 174 (from laksa192)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa174.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://v3apparel.com/en-us/blogs/the-playbook/womens-workout-plan-for-weight-loss\')), getAhrefsUnparsedNoserviceFromURL(\'https://v3apparel.com/en-us/blogs/the-playbook/womens-workout-plan-for-weight-loss\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/v3apparel.com\/en-us\/blogs\/the-playbook\/womens-workout-plan-for-weight-loss","crawl_time":1776114750,"first_indexed_time":1730058285,"http_code":200,"src_unparsed":"com,v3apparel!\/en-us\/blogs\/the-playbook\/womens-workout-plan-for-weight-loss s443","src_root_hash":"7651003234321504774","history_drop_reason":null,"meta_title":"Women's Free Beginner Workout Plan for Weight Loss","meta_descriptions":["Discover a women-specific workout routine designed to kickstart your weight loss journey. Boost your metabolism, torch calories, and achieve your fitness goals."],"attrs_boilerpipe_text":"Article:\nWomen's Free Beginner Workout Plan for Weight Loss\nBeginners Guide to Women's Workouts for Achieving Weight Loss Goals\nFor women seeking to shed pounds, having a well-structured workout plan that works in combination with healthy eating is key to achieving your weight loss goals.\nThis simple beginners guide is tailored specifically for women, offering a workout routine that combines cardiovascular exercises, strength training, and smart tips for success. This plan is designed to help you torch calories, boost your metabolism, and build a stronger, healthier you.\nWorkout Routine: A 6-Week Journey to Weight Loss\nWeeks 1 and 2: Building the Foundation\nDay 1 - Full-Body Workout:\nSquats: 3 sets of 12 reps\nPush-ups: 3 sets of 10 reps\nPlanks: 3 sets of 30 seconds\nDay 2 - Cardio Blast:\nBrisk walking or jogging: 20-30 minutes\nDay 3 - Core Focus:\nBicycle crunches: 3 sets of 15 reps (each side)\nLeg raises: 3 sets of 12 reps\nDay 4 - Active Rest:\nGentle yoga or stretching\nWeeks 3 and 4: Intensifying Your Efforts\nDay 1 - Strength Training:\nLunges: 3 sets of 12 reps (each leg)\nDumbbell rows: 3 sets of 10 reps (each arm)\nDay 2 - HIIT Cardio:\nHigh-Intensity Interval Training (HIIT): 20-25 minutes\nDay 3 - Core Intensity:\nPlank variations: 3 sets of 30 seconds each\nRussian twists: 3 sets of 15 reps (each side)\nDay 4 - Active Rest:\nGentle yoga or stretching\nWeeks 5 and 6: Pushing Your Limits\nDay 1 - Full-Body Challenge:\nDeadlifts: 3 sets of 12 reps\nPush-ups with shoulder taps: 3 sets of 12 reps\nDay 2 - Advanced Cardio:\nRunning or cycling: 30-40 minutes\nDay 3 - Ultimate Core Workout:\nPlank with leg lifts: 3 sets of 15 reps (each side)\nMountain climbers: 3 sets of 20 reps\nDay 4 - Active Rest:\nGentle yoga or stretching\nBurn Fat and Build Strength: Your 6-Week Beginners Workout Plan For Weight Loss\nThis 6-week plan is just the beginning of your fitness journey. It's crucial to accompany your workouts with a balanced diet, proper hydration, and adequate rest. Remember, consistency and patience are key to achieving your weight loss goals. Stay committed, stay motivated, and watch your progress unfold!\nThe information provided is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. V3 Apparel does not provide medical advice, diagnosis, or treatment, and should not be liable for any damages or losses resulting from the use of the information provided. The use of any information provided is solely at your own risk.\nREADY TO CONQUER YOUR FITNESS GOALS?\nExplore premium activewear designed for comfort, performance and style during every stage of your workout journey.\nSHOP NOW\nBESTSELLERS\nBestseller\nBestseller\nBestseller\nBestseller\nBestseller\nBestseller","attrs_markdown":"[Skip to content](https:\/\/v3apparel.com\/en-us\/blogs\/the-playbook\/womens-workout-plan-for-weight-loss#main)\n\nPrevious\n\n[Free Delivery Over \\$100](https:\/\/v3apparel.com\/en-us\/pages\/v3-apparel-delivery-locations \"Delivery\")\n\n[Extended 30 Day Return Policy](https:\/\/v3apparel.com\/en-us\/pages\/v3-apparel-returns \"Returns\")\n\nPay Later with [Clearpay](https:\/\/v3apparel.com\/en-us\/pages\/v3-apparel-clearpay-activewear \"V3 x Clearpay\")\n\n[Share 10% Off](https:\/\/v3apparel.com\/en-us\/pages\/refer-a-friend \"Refer a Friend\") & [Earn 10% back](https:\/\/v3apparel.com\/en-us\/pages\/refer-a-friend \"Refer a Friend\")\n\n**Get Early Access:** [Sign Up](https:\/\/v3apparel.com\/en-us\/pages\/v3-apparel-membership \"V3 Apparel Member Sign Up Page\")\n\nNext\n\n[V3 Apparel![](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3-Apparel-Logo---black.png?v=1614316791&width=595)![V3 Apparel logo womens fitness clothing including workout leggings, gym sports bras, workout t-shirts and tank tops.](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3_Apparel_White_Logo_-_Womens_gym_leggings_workout_sports_bras_and_fitness_tank_tops_and_shorts.png?v=1636555590&width=400)](https:\/\/v3apparel.com\/en-us)\n\nOpen navigation menu\n\n- SHOP\n  \n  - 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This plan is designed to help you torch calories, boost your metabolism, and build a stronger, healthier you.\n\n## **Workout Routine: A 6-Week Journey to Weight Loss**\n### **Weeks 1 and 2: Building the Foundation**\n- **Day 1 - Full-Body Workout:**\n  - Squats: 3 sets of 12 reps\n  - Push-ups: 3 sets of 10 reps\n  - Planks: 3 sets of 30 seconds\n- **Day 2 - Cardio Blast:**\n  - Brisk walking or jogging: 20-30 minutes\n- **Day 3 - Core Focus:**\n  - Bicycle crunches: 3 sets of 15 reps (each side)\n  - Leg raises: 3 sets of 12 reps\n- **Day 4 - Active Rest:**\n  - Gentle yoga or stretching\n### **Weeks 3 and 4: Intensifying Your Efforts**\n- **Day 1 - Strength Training:**\n  - Lunges: 3 sets of 12 reps (each leg)\n  - Dumbbell rows: 3 sets of 10 reps (each arm)\n- **Day 2 - HIIT Cardio:**\n  - High-Intensity Interval Training (HIIT): 20-25 minutes\n- **Day 3 - Core Intensity:**\n  - Plank variations: 3 sets of 30 seconds each\n  - Russian twists: 3 sets of 15 reps (each side)\n- **Day 4 - Active Rest:**\n  - Gentle yoga or stretching\n### **Weeks 5 and 6: Pushing Your Limits**\n- **Day 1 - Full-Body Challenge:**\n  - Deadlifts: 3 sets of 12 reps\n  - Push-ups with shoulder taps: 3 sets of 12 reps\n- **Day 2 - Advanced Cardio:**\n  - Running or cycling: 30-40 minutes\n- **Day 3 - Ultimate Core Workout:**\n  - Plank with leg lifts: 3 sets of 15 reps (each side)\n  - Mountain climbers: 3 sets of 20 reps\n- **Day 4 - Active Rest:**\n  - Gentle yoga or stretching\n## ![Women's Free Beginner Workout Plan for Weight Loss by v3 apparel womens workout clothing, gym wear and fitness apparel](https:\/\/cdn.shopify.com\/s\/files\/1\/0733\/3039\/files\/Women_s_Free_Beginner_Workout_Plan_for_Weight_Loss_by_v3_apparel_womens_workout_clothing_gym_wear_and_fitness_apparel.png?v=1701279770)\n## **Burn Fat and Build Strength: Your 6-Week Beginners Workout Plan For Weight Loss**\nThis 6-week plan is just the beginning of your fitness journey. It's crucial to accompany your workouts with a balanced diet, proper hydration, and adequate rest. Remember, consistency and patience are key to achieving your weight loss goals. Stay committed, stay motivated, and watch your progress unfold\\!\n***\nThe information provided is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. V3 Apparel does not provide medical advice, diagnosis, or treatment, and should not be liable for any damages or losses resulting from the use of the information provided. The use of any information provided is solely at your own risk.\n\n![](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3_Apparel_womens_seamless_scrunch_workout_gym_leggings_and_fitness_sports_bra_in_yoga_running_bodybuilding_1.png?v=1760452763&width=2000)\n\n**READY TO CONQUER YOUR FITNESS GOALS?**\n\nExplore premium activewear designed for comfort, performance and style during every stage of your workout journey.\n\n[SHOP NOW](https:\/\/v3apparel.com\/en-us\/collections\/womens-fitness-clothing)\n\n## **BESTSELLERS**\nBestseller\n\n[![V3 Apparel Women's Define seamless scrunch bum shaping high waisted leggings in Black Marl – Squat proof sports tights for Gym workouts training, Running, yoga, bodybuilding and bikini fitness.](https:\/\/v3apparel.com\/cdn\/shop\/products\/V3ApparelSeamlessworkoutgymleggingsV3Apparel.comelevateblackside.jpg?v=1601171685&width=795)![Define Seamless Scrunch Leggings - Black Marl](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3_Apparel_women_s_black_tempo_scrunch_bum_workout_gym_leggings_and_fitness_tights_for_yoga_running_and_pilates_-_lifestyle.png?v=1741796762&width=2844)](https:\/\/v3apparel.com\/en-us\/products\/womens-scrunch-seamless-scrunch-workout-leggings-define-black)\n\nChoose options\n\n[Define Seamless Scrunch Leggings - Black Marl](https:\/\/v3apparel.com\/en-us\/products\/womens-scrunch-seamless-scrunch-workout-leggings-define-black)\n\nSale price\\$64.00\n\nBestseller\n\n[![Form Seamless Scrunch Leggings - Chestnut Brown](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3_Apparel_women_s_Form_chestnut_brown_scrunch_bum_workout_gym_leggings_and_fitness_tights_for_yoga_running_and_pilates_-_side_1.jpg?v=1731779211&width=2844)![Form Seamless Scrunch Leggings - Chestnut Brown](https:\/\/v3apparel.com\/cdn\/shop\/files\/v3-apparel-womens-seamless-scrunch-bum-form-workout-leggings-and-sports-bra-for-the-gym_-running_-yoga-and-fitness-in-chestnut-brown-front.jpg?v=1747928523&width=1240)](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-leggings-chestnut)\n\nChoose options\n\n[Form Seamless Scrunch Leggings - Chestnut Brown](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-leggings-chestnut)\n\nSale price\\$67.00\n\nBestseller\n\n[![Form Seamless Scrunch Leggings - Deep Turquoise](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3Apparelwomen_sFormturquoisescrunchbumworkoutgymleggingsandfitnesstightsforyoga_runningandpilates-side.jpg?v=1734622599&width=2844)![Form Seamless Scrunch Leggings - Deep Turquoise](https:\/\/v3apparel.com\/cdn\/shop\/files\/v3-apparel-womens-seamless-scrunch-bum-form-workout-leggings-and-sports-bra-for-the-gym_-running_-yoga-and-fitness-in-turquoise-blue-1.jpg?v=1747928503&width=1240)](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-leggings-deep-turquoise)\n\nChoose options\n\n[Form Seamless Scrunch Leggings - Deep Turquoise](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-leggings-deep-turquoise)\n\nSale price\\$67.00\n\nBestseller\n\n[![Form Seamless Scrunch Leggings - Black](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3_Apparel_women_s_Form_black_scrunch_bum_workout_gym_leggings_and_fitness_tights_for_yoga_running_and_pilates_-_side.jpg?v=1747928534&width=2844)![Form Seamless Scrunch Leggings - Black](https:\/\/v3apparel.com\/cdn\/shop\/files\/v3-apparel-womens-seamless-scrunch-bum-form-workout-leggings-and-sports-bra-for-the-gym_-running_-yoga-and-fitness-in-black-front.jpg?v=1747928534&width=1240)](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-leggings-black)\n\nChoose options\n\n[Form Seamless Scrunch Leggings - Black](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-leggings-black)\n\nSale price\\$67.00\n\nBestseller\n\n[![Define Seamless Scrunch Leggings - Dark Grey Marl](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3Apparelwomensdefineseamlessscrunchleggingsandtightsinblackforgym_runningandyoga-darkgreymarlback1.png?v=1734947484&width=1422)![Define Seamless Scrunch Leggings - Dark Grey Marl](https:\/\/v3apparel.com\/cdn\/shop\/files\/v3-apparel-womens-seamless-scrunch-bum-DEFINE-workout-leggings-and-sports-bra-for-the-gym_-running_-yoga-and-fitness-in-dark-grey-front.jpg?v=1747929490&width=1240)](https:\/\/v3apparel.com\/en-us\/products\/define-seamless-scrunch-leggings-dark-grey-marl)\n\nChoose options\n\n[Define Seamless Scrunch Leggings - Dark Grey Marl](https:\/\/v3apparel.com\/en-us\/products\/define-seamless-scrunch-leggings-dark-grey-marl)\n\nSale price\\$64.00\n\n[![Tempo Seamless Scrunch Leggings - Black](https:\/\/v3apparel.com\/cdn\/shop\/files\/tempo-black-leggings-side.jpg?v=1741185042&width=2844)![Tempo Seamless Scrunch Leggings - Black](https:\/\/v3apparel.com\/cdn\/shop\/files\/tempo-black-leggings-front.jpg?v=1741185042&width=2844)](https:\/\/v3apparel.com\/en-us\/products\/womens-tempo-seamless-scrunch-gym-leggings-black)\n\nChoose options\n\n[Tempo Seamless Scrunch Leggings - Black](https:\/\/v3apparel.com\/en-us\/products\/womens-tempo-seamless-scrunch-gym-leggings-black)\n\nSale price\\$69.00\n\n[![Form Seamless Scrunch Leggings - Plum Purple](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3Apparelwomen_sFormchestnutbrownscrunchbumworkoutgymleggingsandfitnesstightsforyoga_runningandpilates-side_900acb72-748a-4cbf-b49b-c3aeed102ef5.jpg?v=1731680443&width=2844)![Form Seamless Scrunch Leggings - Plum Purple](https:\/\/v3apparel.com\/cdn\/shop\/files\/v3-apparel-womens-seamless-scrunch-bum-form-workout-leggings-and-sports-bra-for-the-gym_-running_-yoga-and-fitness-in-plum-purple-front.jpg?v=1747928430&width=1240)](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-leggings-plum-purple)\n\nChoose options\n\n[Form Seamless Scrunch Leggings - Plum Purple](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-leggings-plum-purple)\n\nSale price\\$67.00\n\n[![V3 Apparel Women's Define seamless scrunch bum shaping high waisted leggings in Navy Blue Marl – Squat proof sports tights for Gym workouts training, Running, yoga, bodybuilding and bikini fitness.](https:\/\/v3apparel.com\/cdn\/shop\/products\/V3Apparelwomensseamlessscrunchworkoutfitnesssquatproofleggingsdefinebluemarlsidereverse.jpg?v=1593283867&width=1300)![Define Seamless Scrunch Leggings - Blue Marl](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3-Apparel-2-piece-womens-define-blue-seamless-squat-proof-sweat-wicking-high-waisted-shaping-workout-leggings-and-adjustable-gym-sports-bra-set-in-black-for-sports_-fitness-training.jpg?v=1720095338&width=1179)](https:\/\/v3apparel.com\/en-us\/products\/womens-scrunch-seamless-workout-leggings-define-blue-marl)\n\nChoose options\n\n[Define Seamless Scrunch Leggings - Blue Marl](https:\/\/v3apparel.com\/en-us\/products\/womens-scrunch-seamless-workout-leggings-define-blue-marl)\n\nSale price\\$64.00\n\n[![V3 Apparel Women's Define seamless scrunch bum shaping high waisted leggings in pink marl – Squat proof sports tights for Gym workouts training, Running, yoga, bodybuilding and bikini fitness.](https:\/\/v3apparel.com\/cdn\/shop\/products\/V3Apparelwomensseamlessscrunchworkoutfitnesssquatproofleggingsdefinepinksidenew.jpg?v=1593335115&width=1300)![Define Seamless Scrunch Leggings - Pink Marl](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3-Apparel-2-piece-womens-define-pink-seamless-squat-proof-sweat-wicking-high-waisted-shaping-workout-leggings-and-adjustable-gym-sports-bra-set-in-black-for-sports_-fitness-training_947c770b-d078-459f-a642-80fdcca7af97.jpg?v=1720095339&width=1179)](https:\/\/v3apparel.com\/en-us\/products\/womens-scrunch-seamless-workout-leggings-define-pink-marl)\n\nChoose options\n\n[Define Seamless Scrunch Leggings - Pink Marl](https:\/\/v3apparel.com\/en-us\/products\/womens-scrunch-seamless-workout-leggings-define-pink-marl)\n\nSale price\\$64.00\n\n[![Form Seamless Strappy Sports Bra - Black](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3_Apparel_women_s_Form_black_workout_gym_sports_training_bra_for_fitness_yoga_running_and_pilates.jpg?v=1739395030&width=1179)![Form Seamless Strappy Sports Bra - Black](https:\/\/v3apparel.com\/cdn\/shop\/files\/v3-apparel-womens-seamless-scrunch-bum-form-workout-sports-bra-for-the-gym_-running_-yoga-and-fitness-in-black.jpg?v=1747918531&width=1240)](https:\/\/v3apparel.com\/en-us\/products\/womens-strappy-seamless-workout-sports-bra-removable-padding-form-black)\n\nChoose options\n\n[Form Seamless Strappy Sports Bra - Black](https:\/\/v3apparel.com\/en-us\/products\/womens-strappy-seamless-workout-sports-bra-removable-padding-form-black)\n\nSale price\\$55.00\n\n[![V3 Apparel Women's seamless Limitless high waisted cycle shorts in walnut brown – Squat proof 5 inch inseam leg bum enhancing shorts for Gym workouts training, Running, yoga, bodybuilding and bikini fitness.](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3ApparelWomensLimitlessseamlessscrunchworkoutcycleshortsinblackforgymtraining_bodybuilding_runningandyoga-frontshot.jpg?v=1690726418&width=1331)![Unlimited Seamless Shorts - Walnut Brown](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3_TempoCollection2494.jpg?v=1692114147&width=1331)](https:\/\/v3apparel.com\/en-us\/products\/womens-limitless-seamless-gym-shorts-walnut-brown)\n\nChoose options\n\n[Unlimited Seamless Shorts - Walnut Brown](https:\/\/v3apparel.com\/en-us\/products\/womens-limitless-seamless-gym-shorts-walnut-brown)\n\nSale price\\$50.00\n\n[![V3 Apparel Women's seamless Limitless high waisted cycle shorts in fawn – Squat proof 5 inch inseam leg bum enhancing shorts for Gym workouts training, Running, yoga, bodybuilding and bikini fitness.](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3ApparelWomensLimitlessseamlessscrunchworkoutcycleshortsinfawnforgymtraining_bodybuilding_runningandyoga-frontshot.jpg?v=1689712822&width=1331)![Unlimited Seamless Shorts - Fawn](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3_TempoCollection2418_1.jpg?v=1692114203&width=1331)](https:\/\/v3apparel.com\/en-us\/products\/womens-limitless-seamless-gym-shorts-fawn)\n\nChoose options\n\n[Unlimited Seamless Shorts - Fawn](https:\/\/v3apparel.com\/en-us\/products\/womens-limitless-seamless-gym-shorts-fawn)\n\nSale price\\$50.00\n\n[![V3 Apparel Women's Define seamless scrunch bum shaping high waisted leggings in grey marl – Squat proof sports tights for Gym workouts training, Running, yoga, bodybuilding and bikini fitness.](https:\/\/v3apparel.com\/cdn\/shop\/products\/V3Apparelwomensseamlessscrunchworkoutfitnesssquatproofleggingsdefinegreyfrontnew.jpg?v=1619088792&width=1300)![Define Seamless Scrunch Leggings - Grey Marl](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3-Apparel-2-piece-womens-define-grey-seamless-squat-proof-sweat-wicking-high-waisted-shaping-workout-leggings-and-adjustable-gym-sports-bra-set-in-black-for-sports_-fitness-training.jpg?v=1720095339&width=1179)](https:\/\/v3apparel.com\/en-us\/products\/womens-scrunch-seamless-workout-leggings-define-grey-marl)\n\nChoose options\n\n[Define Seamless Scrunch Leggings - Grey Marl](https:\/\/v3apparel.com\/en-us\/products\/womens-scrunch-seamless-workout-leggings-define-grey-marl)\n\nSale price\\$64.00\n\n[![Define Seamless Scrunch Shorts - Pink Marl](https:\/\/v3apparel.com\/cdn\/shop\/files\/definesidepink-shorts2.jpg?v=1723817872&width=1300)![Define Seamless Scrunch Shorts - Pink Marl](https:\/\/v3apparel.com\/cdn\/shop\/files\/Definefrontpink-shorts2.jpg?v=1723817872&width=1300)](https:\/\/v3apparel.com\/en-us\/products\/define-seamless-scrunch-shorts-pink-marl)\n\nChoose options\n\n[Define Seamless Scrunch Shorts - Pink Marl](https:\/\/v3apparel.com\/en-us\/products\/define-seamless-scrunch-shorts-pink-marl)\n\nSale price\\$57.00\n\n[![Form Seamless Scrunch Leggings - Olive Green](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3Apparelwomen_sFormolivescrunchbumworkoutgymleggingsandfitnesstightsforyoga_runningandpilates-side.jpg?v=1734448321&width=2844)![Form Seamless Scrunch Leggings - Olive Green](https:\/\/v3apparel.com\/cdn\/shop\/files\/v3-apparel-womens-seamless-scrunch-bum-form-workout-leggings-and-sports-bra-for-the-gym_-running_-yoga-and-fitness-in-khaki-green-front.jpg?v=1747928427&width=1240)](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-leggings-olive-green)\n\nChoose options\n\n[Form Seamless Scrunch Leggings - Olive Green](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-leggings-olive-green)\n\nSale price\\$67.00\n\n[![Form Seamless Scrunch Shorts - Black](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3_Apparel_women_s_Form_black_scrunch_bum_workout_gym_short_and_fitness_leggings_for_yoga_running_and_pilates_-_side_1f5c9bb9-1436-4c26-a06d-c5edd583a7fb.jpg?v=1739226877&width=2844)![Form Seamless Scrunch Shorts - Black](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3_Apparel_women_s_Form_black_scrunch_bum_gym_shorts_and_fitness_sports_bra_workout_2_piece_set_for_yoga_running_and_pilates_-_front.jpg?v=1739226877&width=2844)](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-shorts-black)\n\nChoose options\n\n[Form Seamless Scrunch Shorts - Black](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-shorts-black)\n\nSale price\\$59.00\n\n[![Form Seamless Scrunch Leggings - Slate Grey](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3Apparelwomen_sFormslategreyscrunchbumworkoutgymleggingsandfitnesstightsforyoga_runningandpilates-sideFINAL.jpg?v=1734622687&width=2844)![Form Seamless Scrunch Leggings - Slate Grey](https:\/\/v3apparel.com\/cdn\/shop\/files\/v3-apparel-womens-seamless-scrunch-bum-form-workout-leggings-and-sports-bra-for-the-gym_-running_-yoga-and-fitness-in-dark-grey-front.jpg?v=1747928411&width=1240)](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-leggings-slate-grey)\n\nChoose options\n\n[Form Seamless Scrunch Leggings - Slate Grey](https:\/\/v3apparel.com\/en-us\/products\/form-seamless-scrunch-bum-workout-leggings-slate-grey)\n\nSale price\\$67.00\n\nBestseller\n\n[![Tempo Seamless Scrunch Shorts - Black](https:\/\/v3apparel.com\/cdn\/shop\/files\/tempo-black-shorts-side_d4dd5a18-820a-4d28-8a5e-67f086f4fcb3.jpg?v=1741185132&width=2844)![Tempo Seamless Scrunch Shorts - Black](https:\/\/v3apparel.com\/cdn\/shop\/files\/tempo-black-shorts-front_effada96-10ec-41bf-8520-d7b4249ca5e3.jpg?v=1741185181&width=2844)](https:\/\/v3apparel.com\/en-us\/products\/womens-tempo-seamless-scrunch-gym-shorts-black)\n\nChoose options\n\n[Tempo Seamless Scrunch Shorts - Black](https:\/\/v3apparel.com\/en-us\/products\/womens-tempo-seamless-scrunch-gym-shorts-black)\n\nSale price\\$59.00\n\nPrevious\n\nNext\n\n[View all](https:\/\/v3apparel.com\/en-us\/collections\/womens-best-selling-gym-wear)\n\n## **NEXT ARTICLE**\n[![Matcha Tea Frequently Asked Questions: Your Comprehensive Guide to All Things Matcha](https:\/\/v3apparel.com\/cdn\/shop\/articles\/Untitled_design_-_2023-10-07T094503.190_1_9b7c2894-c8f0-438e-902b-867ba9d56ab4.png?v=1743348203&width=1800)](https:\/\/v3apparel.com\/en-us\/blogs\/the-playbook\/matcha-tea-frequently-asked-questions-your-comprehensive-guide-to-all-things-matcha)\n\n[Nutrition](https:\/\/v3apparel.com\/en-us\/blogs\/the-playbook\/tagged\/nutrition)\n\n[Matcha Tea Frequently Asked Questions: Your Comprehensive Guide to All Things Matcha](https:\/\/v3apparel.com\/en-us\/blogs\/the-playbook\/matcha-tea-frequently-asked-questions-your-comprehensive-guide-to-all-things-matcha)\n\nExplore the world of matcha tea through our frequently asked questions, gaining valuable insights into this versatile beverage's rich history and potential benefits.\n\n[Read more](https:\/\/v3apparel.com\/en-us\/blogs\/the-playbook\/matcha-tea-frequently-asked-questions-your-comprehensive-guide-to-all-things-matcha)\n\n[![The Top 10 Reasons to Take Ice Baths with v3 apparel womens gym wear, active wear and fitness clothing.](https:\/\/v3apparel.com\/cdn\/shop\/articles\/The_Top_10_Proven_Benefits_of_Embracing_a_Cold_Water_Plunge_v3_apparel_womens_gym_wear_workout_clothing_and_fitness_activewear3_9b41080f-0ebc-4c38-956f-19dcdf1c1ca1.png?v=1701211324&width=1800)](https:\/\/v3apparel.com\/en-us\/blogs\/the-playbook\/the-top-10-reasons-to-take-ice-baths)\n\n[Health](https:\/\/v3apparel.com\/en-us\/blogs\/the-playbook\/tagged\/health)\n\n[The Top 10 Reasons to Take Ice Baths](https:\/\/v3apparel.com\/en-us\/blogs\/the-playbook\/the-top-10-reasons-to-take-ice-baths)\n\nDive into this comprehensive guide and uncover the 10 compelling reasons, grounded in science, that make ice baths more than just a chilling experience—they are a holistic journey to wellness.\n\n[Read more](https:\/\/v3apparel.com\/en-us\/blogs\/the-playbook\/the-top-10-reasons-to-take-ice-baths)\n\n![](https:\/\/v3apparel.com\/cdn\/shop\/files\/time_2_822d5871-c08e-4491-9dd6-4b00b25dc019.png?v=1750945634&width=128)\n\n**BUY NOW, PAY LATER**\n\nPay later in interest-free instalments at checkout.\n\n![](https:\/\/v3apparel.com\/cdn\/shop\/files\/refund-policy.png?v=1750945812&width=128)\n\n**EASY RETURNS**\n\nEnjoy an extended 30 day return period\\!\n\n![](https:\/\/v3apparel.com\/cdn\/shop\/files\/exchange_4.png?v=1750945850&width=128)\n\n**FREE EXCHANGES**\n\nExchange for a new size if your order isn't quite right.\n\n![](https:\/\/v3apparel.com\/cdn\/shop\/files\/help.png?v=1750945869&width=128)\n\n**HERE TO HELP**\n\nWe're here Mon to Fri from 9:00 am - 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V3 Apparel Ltd. All Rights Reserved.","attrs_readable_markdown":"Article: Women's Free Beginner Workout Plan for Weight Loss\n\n![Women's Free Beginner Workout Plan for Weight Loss by v3 apparel womens workout clothing, gym wear and fitness apparel](https:\/\/v3apparel.com\/cdn\/shop\/articles\/Women_s_Free_Beginner_Workout_Plan_for_Weight_Loss_by_v3_apparel_womens_workout_clothing_gym_wear_and_fitness_apparel_1.png?v=1701279796&width=1800)\n\n## **Beginners Guide to Women's Workouts for Achieving Weight Loss Goals**\nFor women seeking to shed pounds, having a well-structured workout plan that works in combination with healthy eating is key to achieving your weight loss goals.\n\nThis simple beginners guide is tailored specifically for women, offering a workout routine that combines cardiovascular exercises, strength training, and smart tips for success. This plan is designed to help you torch calories, boost your metabolism, and build a stronger, healthier you.\n\n## **Workout Routine: A 6-Week Journey to Weight Loss**\n### **Weeks 1 and 2: Building the Foundation**\n- **Day 1 - Full-Body Workout:**\n  - Squats: 3 sets of 12 reps\n  - Push-ups: 3 sets of 10 reps\n  - Planks: 3 sets of 30 seconds\n- **Day 2 - Cardio Blast:**\n  - Brisk walking or jogging: 20-30 minutes\n- **Day 3 - Core Focus:**\n  - Bicycle crunches: 3 sets of 15 reps (each side)\n  - Leg raises: 3 sets of 12 reps\n- **Day 4 - Active Rest:**\n  - Gentle yoga or stretching\n### **Weeks 3 and 4: Intensifying Your Efforts**\n- **Day 1 - Strength Training:**\n  - Lunges: 3 sets of 12 reps (each leg)\n  - Dumbbell rows: 3 sets of 10 reps (each arm)\n- **Day 2 - HIIT Cardio:**\n  - High-Intensity Interval Training (HIIT): 20-25 minutes\n- **Day 3 - Core Intensity:**\n  - Plank variations: 3 sets of 30 seconds each\n  - Russian twists: 3 sets of 15 reps (each side)\n- **Day 4 - Active Rest:**\n  - Gentle yoga or stretching\n### **Weeks 5 and 6: Pushing Your Limits**\n- **Day 1 - Full-Body Challenge:**\n  - Deadlifts: 3 sets of 12 reps\n  - Push-ups with shoulder taps: 3 sets of 12 reps\n- **Day 2 - Advanced Cardio:**\n  - Running or cycling: 30-40 minutes\n- **Day 3 - Ultimate Core Workout:**\n  - Plank with leg lifts: 3 sets of 15 reps (each side)\n  - Mountain climbers: 3 sets of 20 reps\n- **Day 4 - Active Rest:**\n  - Gentle yoga or stretching\n## ![Women's Free Beginner Workout Plan for Weight Loss by v3 apparel womens workout clothing, gym wear and fitness apparel](https:\/\/cdn.shopify.com\/s\/files\/1\/0733\/3039\/files\/Women_s_Free_Beginner_Workout_Plan_for_Weight_Loss_by_v3_apparel_womens_workout_clothing_gym_wear_and_fitness_apparel.png?v=1701279770)\n## **Burn Fat and Build Strength: Your 6-Week Beginners Workout Plan For Weight Loss**\nThis 6-week plan is just the beginning of your fitness journey. It's crucial to accompany your workouts with a balanced diet, proper hydration, and adequate rest. Remember, consistency and patience are key to achieving your weight loss goals. Stay committed, stay motivated, and watch your progress unfold\\!\n***\nThe information provided is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. V3 Apparel does not provide medical advice, diagnosis, or treatment, and should not be liable for any damages or losses resulting from the use of the information provided. The use of any information provided is solely at your own risk.\n\n![](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3_Apparel_womens_seamless_scrunch_workout_gym_leggings_and_fitness_sports_bra_in_yoga_running_bodybuilding_1.png?v=1760452763&width=2000)\n\n**READY TO CONQUER YOUR FITNESS GOALS?**\n\nExplore premium activewear designed for comfort, performance and style during every stage of your workout journey.\n\n[SHOP NOW](https:\/\/v3apparel.com\/en-us\/collections\/womens-fitness-clothing)\n\n**BESTSELLERS**\n\nBestseller\n\n[![V3 Apparel Women's Define seamless scrunch bum shaping high waisted leggings in Black Marl – Squat proof sports tights for Gym workouts training, Running, yoga, bodybuilding and bikini fitness.](https:\/\/v3apparel.com\/cdn\/shop\/products\/V3ApparelSeamlessworkoutgymleggingsV3Apparel.comelevateblackside.jpg?v=1601171685&width=795)![Define Seamless Scrunch Leggings - Black Marl](https:\/\/v3apparel.com\/cdn\/shop\/files\/V3_Apparel_women_s_black_tempo_scrunch_bum_workout_gym_leggings_and_fitness_tights_for_yoga_running_and_pilates_-_lifestyle.png?v=1741796762&width=2844)](https:\/\/v3apparel.com\/en-us\/products\/womens-scrunch-seamless-scrunch-workout-leggings-define-black)\n\nBestseller\n\n[![Form Seamless Scrunch Leggings - 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URL	https://v3apparel.com/en-us/blogs/the-playbook/womens-workout-plan-for-weight-loss
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Meta Title	Women's Free Beginner Workout Plan for Weight Loss
Meta Description	Discover a women-specific workout routine designed to kickstart your weight loss journey. Boost your metabolism, torch calories, and achieve your fitness goals.
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Boilerpipe Text	Article: Women's Free Beginner Workout Plan for Weight Loss Beginners Guide to Women's Workouts for Achieving Weight Loss Goals For women seeking to shed pounds, having a well-structured workout plan that works in combination with healthy eating is key to achieving your weight loss goals. This simple beginners guide is tailored specifically for women, offering a workout routine that combines cardiovascular exercises, strength training, and smart tips for success. This plan is designed to help you torch calories, boost your metabolism, and build a stronger, healthier you. Workout Routine: A 6-Week Journey to Weight Loss Weeks 1 and 2: Building the Foundation Day 1 - Full-Body Workout: Squats: 3 sets of 12 reps Push-ups: 3 sets of 10 reps Planks: 3 sets of 30 seconds Day 2 - Cardio Blast: Brisk walking or jogging: 20-30 minutes Day 3 - Core Focus: Bicycle crunches: 3 sets of 15 reps (each side) Leg raises: 3 sets of 12 reps Day 4 - Active Rest: Gentle yoga or stretching Weeks 3 and 4: Intensifying Your Efforts Day 1 - Strength Training: Lunges: 3 sets of 12 reps (each leg) Dumbbell rows: 3 sets of 10 reps (each arm) Day 2 - HIIT Cardio: High-Intensity Interval Training (HIIT): 20-25 minutes Day 3 - Core Intensity: Plank variations: 3 sets of 30 seconds each Russian twists: 3 sets of 15 reps (each side) Day 4 - Active Rest: Gentle yoga or stretching Weeks 5 and 6: Pushing Your Limits Day 1 - Full-Body Challenge: Deadlifts: 3 sets of 12 reps Push-ups with shoulder taps: 3 sets of 12 reps Day 2 - Advanced Cardio: Running or cycling: 30-40 minutes Day 3 - Ultimate Core Workout: Plank with leg lifts: 3 sets of 15 reps (each side) Mountain climbers: 3 sets of 20 reps Day 4 - Active Rest: Gentle yoga or stretching Burn Fat and Build Strength: Your 6-Week Beginners Workout Plan For Weight Loss This 6-week plan is just the beginning of your fitness journey. It's crucial to accompany your workouts with a balanced diet, proper hydration, and adequate rest. Remember, consistency and patience are key to achieving your weight loss goals. Stay committed, stay motivated, and watch your progress unfold! The information provided is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. V3 Apparel does not provide medical advice, diagnosis, or treatment, and should not be liable for any damages or losses resulting from the use of the information provided. The use of any information provided is solely at your own risk. READY TO CONQUER YOUR FITNESS GOALS? Explore premium activewear designed for comfort, performance and style during every stage of your workout journey. SHOP NOW BESTSELLERS Bestseller Bestseller Bestseller Bestseller Bestseller Bestseller
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This simple beginners guide is tailored specifically for women, offering a workout routine that combines cardiovascular exercises, strength training, and smart tips for success. This plan is designed to help you torch calories, boost your metabolism, and build a stronger, healthier you. ## Workout Routine: A 6-Week Journey to Weight Loss ### Weeks 1 and 2: Building the Foundation - Day 1 - Full-Body Workout: - Squats: 3 sets of 12 reps - Push-ups: 3 sets of 10 reps - Planks: 3 sets of 30 seconds - Day 2 - Cardio Blast: - Brisk walking or jogging: 20-30 minutes - Day 3 - Core Focus: - Bicycle crunches: 3 sets of 15 reps (each side) - Leg raises: 3 sets of 12 reps - Day 4 - Active Rest: - Gentle yoga or stretching ### Weeks 3 and 4: Intensifying Your Efforts - Day 1 - Strength Training: - Lunges: 3 sets of 12 reps (each leg) - Dumbbell rows: 3 sets of 10 reps (each arm) - Day 2 - HIIT Cardio: - High-Intensity Interval Training (HIIT): 20-25 minutes - Day 3 - Core Intensity: - Plank variations: 3 sets of 30 seconds each - Russian twists: 3 sets of 15 reps (each side) - Day 4 - Active Rest: - Gentle yoga or stretching ### Weeks 5 and 6: Pushing Your Limits - Day 1 - Full-Body Challenge: - Deadlifts: 3 sets of 12 reps - Push-ups with shoulder taps: 3 sets of 12 reps - Day 2 - Advanced Cardio: - Running or cycling: 30-40 minutes - Day 3 - Ultimate Core Workout: - Plank with leg lifts: 3 sets of 15 reps (each side) - Mountain climbers: 3 sets of 20 reps - Day 4 - Active Rest: - Gentle yoga or stretching ## ![Women's Free Beginner Workout Plan for Weight Loss by v3 apparel womens workout clothing, gym wear and fitness apparel](https://cdn.shopify.com/s/files/1/0733/3039/files/Women_s_Free_Beginner_Workout_Plan_for_Weight_Loss_by_v3_apparel_womens_workout_clothing_gym_wear_and_fitness_apparel.png?v=1701279770) ## Burn Fat and Build Strength: Your 6-Week Beginners Workout Plan For Weight Loss This 6-week plan is just the beginning of your fitness journey. It's crucial to accompany your workouts with a balanced diet, proper hydration, and adequate rest. Remember, consistency and patience are key to achieving your weight loss goals. Stay committed, stay motivated, and watch your progress unfold\! * The information provided is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. V3 Apparel does not provide medical advice, diagnosis, or treatment, and should not be liable for any damages or losses resulting from the use of the information provided. The use of any information provided is solely at your own risk. ![](https://v3apparel.com/cdn/shop/files/V3_Apparel_womens_seamless_scrunch_workout_gym_leggings_and_fitness_sports_bra_in_yoga_running_bodybuilding_1.png?v=1760452763&width=2000) READY TO CONQUER YOUR FITNESS GOALS? Explore premium activewear designed for comfort, performance and style during every stage of your workout journey. 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Readable Markdown	Article: Women's Free Beginner Workout Plan for Weight Loss ![Women's Free Beginner Workout Plan for Weight Loss by v3 apparel womens workout clothing, gym wear and fitness apparel](https://v3apparel.com/cdn/shop/articles/Women_s_Free_Beginner_Workout_Plan_for_Weight_Loss_by_v3_apparel_womens_workout_clothing_gym_wear_and_fitness_apparel_1.png?v=1701279796&width=1800) ## Beginners Guide to Women's Workouts for Achieving Weight Loss Goals For women seeking to shed pounds, having a well-structured workout plan that works in combination with healthy eating is key to achieving your weight loss goals. This simple beginners guide is tailored specifically for women, offering a workout routine that combines cardiovascular exercises, strength training, and smart tips for success. This plan is designed to help you torch calories, boost your metabolism, and build a stronger, healthier you. ## Workout Routine: A 6-Week Journey to Weight Loss ### Weeks 1 and 2: Building the Foundation - Day 1 - Full-Body Workout: - Squats: 3 sets of 12 reps - Push-ups: 3 sets of 10 reps - Planks: 3 sets of 30 seconds - Day 2 - Cardio Blast: - Brisk walking or jogging: 20-30 minutes - Day 3 - Core Focus: - Bicycle crunches: 3 sets of 15 reps (each side) - Leg raises: 3 sets of 12 reps - Day 4 - Active Rest: - Gentle yoga or stretching ### Weeks 3 and 4: Intensifying Your Efforts - Day 1 - Strength Training: - Lunges: 3 sets of 12 reps (each leg) - Dumbbell rows: 3 sets of 10 reps (each arm) - Day 2 - HIIT Cardio: - High-Intensity Interval Training (HIIT): 20-25 minutes - Day 3 - Core Intensity: - Plank variations: 3 sets of 30 seconds each - Russian twists: 3 sets of 15 reps (each side) - Day 4 - Active Rest: - Gentle yoga or stretching ### Weeks 5 and 6: Pushing Your Limits - Day 1 - Full-Body Challenge: - Deadlifts: 3 sets of 12 reps - Push-ups with shoulder taps: 3 sets of 12 reps - Day 2 - Advanced Cardio: - Running or cycling: 30-40 minutes - Day 3 - Ultimate Core Workout: - Plank with leg lifts: 3 sets of 15 reps (each side) - Mountain climbers: 3 sets of 20 reps - Day 4 - Active Rest: - Gentle yoga or stretching ## ![Women's Free Beginner Workout Plan for Weight Loss by v3 apparel womens workout clothing, gym wear and fitness apparel](https://cdn.shopify.com/s/files/1/0733/3039/files/Women_s_Free_Beginner_Workout_Plan_for_Weight_Loss_by_v3_apparel_womens_workout_clothing_gym_wear_and_fitness_apparel.png?v=1701279770) ## Burn Fat and Build Strength: Your 6-Week Beginners Workout Plan For Weight Loss This 6-week plan is just the beginning of your fitness journey. It's crucial to accompany your workouts with a balanced diet, proper hydration, and adequate rest. Remember, consistency and patience are key to achieving your weight loss goals. Stay committed, stay motivated, and watch your progress unfold\! * The information provided is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. V3 Apparel does not provide medical advice, diagnosis, or treatment, and should not be liable for any damages or losses resulting from the use of the information provided. The use of any information provided is solely at your own risk. ![](https://v3apparel.com/cdn/shop/files/V3_Apparel_womens_seamless_scrunch_workout_gym_leggings_and_fitness_sports_bra_in_yoga_running_bodybuilding_1.png?v=1760452763&width=2000) READY TO CONQUER YOUR FITNESS GOALS? Explore premium activewear designed for comfort, performance and style during every stage of your workout journey. 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