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[Jefit Inc](https://www.jefit.com/) Products Workouts [Exercises](https://www.jefit.com/exercises) More Open main menu Routine detail  [Jefit Inc](https://www.jefit.com/) Products Workouts [Exercises](https://www.jefit.com/exercises) More Open main menu Share Download ## Female Beginner Routine Cutting Beginner Machine strength Plan Details The Female Beginner Routine routine by JefitTeam is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals. This is a beginner workout routine for women that the main goal and focus is upon fat loss and toning of the muscles. It can be performed While performing this routine, you should focus on performing between 12 to 14 repetitions for each exercises or as many as you are able to do. For those whose goal is to boost your heart rate and the cardio aspect of the workout, increase the amount of repetitions and lower the weight being performed. For each repetition count that goes up, the amount of weight will drop so that more repetitions are able to be performed. VIEW ALL Routine detail Edit Routine Mon Cardio and Toning Est. 67 min 9 exercises [](https://www.jefit.com/exercises/322/walking) Walking 1 Set [](https://www.jefit.com/exercises/321/treadmill-running) Treadmill Running 1 Set [](https://www.jefit.com/exercises/322/walking) Walking 1 Set [](https://www.jefit.com/exercises/700/machine-seated-row) Machine Seated Row 3 Sets x 12 Reps [](https://www.jefit.com/exercises/271/preacher-curl-machine) Preacher Curl Machine 3 Sets x 12 Reps [](https://www.jefit.com/exercises/250/cable-shoulder-extension) Cable Shoulder Extension 3 Sets x 12 Reps [](https://www.jefit.com/exercises/253/machine-tricep-extension) Machine Tricep Extension 3 Sets x 12 Reps [](https://www.jefit.com/exercises/29/dumbbell-one-arm-front-raise) Dumbbell One-Arm Front Raise 3 Sets x 12 Reps [](https://www.jefit.com/exercises/322/walking) Walking 1 Set Tue Rest Est. 0 min 0 exercises This day is empty Wed Cardio and Core Strength Est. 58 min 8 exercises [](https://www.jefit.com/exercises/322/walking) Walking 1 Set [](https://www.jefit.com/exercises/77/crunch) Crunch 3 Sets x 12 Reps [](https://www.jefit.com/exercises/631/plank) Plank 3 Sets [](https://www.jefit.com/exercises/63/jackknife-sit-up) Jackknife Sit-Up 3 Sets x 12 Reps [](https://www.jefit.com/exercises/80/dumbbell-side-bend) Dumbbell Side Bend 3 Sets x 12 Reps [](https://www.jefit.com/exercises/744/cable-wood-chop) Cable Wood Chop 3 Sets x 12 Reps [](https://www.jefit.com/exercises/321/treadmill-running) Treadmill Running 1 Set [](https://www.jefit.com/exercises/322/walking) Walking 1 Set Thu Rest Est. 0 min 0 exercises This day is empty Fri Cardio and Lower Body Est. 85 min 9 exercises [](https://www.jefit.com/exercises/322/walking) Walking 1 Set [](https://www.jefit.com/exercises/217/machine-hip-adduction) Machine Hip Adduction 3 Sets x 12 Reps [](https://www.jefit.com/exercises/322/walking) Walking 1 Set [](https://www.jefit.com/exercises/216/machine-hip-abduction) Machine Hip Abduction 3 Sets x 12 Reps [](https://www.jefit.com/exercises/750/prisoner-squat) Prisoner Squat 3 Sets x 12 Reps [](https://www.jefit.com/exercises/160/machine-leg-curl-prone) Machine Leg Curl (Prone) 3 Sets x 12 Reps [](https://www.jefit.com/exercises/1222/bodyweight-walking-lunge) Bodyweight Walking Lunge 3 Sets x 12 Reps [](https://www.jefit.com/exercises/130/machine-leg-extension) Machine Leg Extension 3 Sets x 12 Reps [](https://www.jefit.com/exercises/321/treadmill-running) Treadmill Running 1 Set Sat Cardio Est. 38 min 2 exercises [](https://www.jefit.com/exercises/322/walking) Walking 3 Sets [](https://www.jefit.com/exercises/321/treadmill-running) Treadmill Running 3 Sets Sun Rest Est. 0 min 0 exercises This day is empty ## Footer [Facebook](https://www.facebook.com/jefitapp) [Instagram](https://www.instagram.com/jefitapp) [X](https://x.com/JefitInc) [Reddit](https://www.reddit.com/r/jefit/) [TikTok](https://www.tiktok.com/@jefitapp) Dark Mode Product - [Elite Membership](https://www.jefit.com/elite) - [Coach](https://www.jefit.com/coach) - [Sign Up](https://www.jefit.com/signup) - [Login](https://www.jefit.com/login) Resources - [Workout Plans](https://www.jefit.com/routines) - [Exercise Database](https://www.jefit.com/exercises) - [Community](https://www.jefit.com/community) Legal - [Terms of Use](https://www.jefit.com/terms-of-use) - [Privacy Policy](https://www.jefit.com/privacy-policy) - [IP / DMCA Notices](https://www.jefit.com/ip-notice-process) - [Press & Media](https://www.jefit.com/press-media) Support - [About Us](https://www.jefit.com/about-us) - [Contact Us](https://www.jefit.com/support) - [FAQ](https://www.jefit.com/support/faq) - [Blog](https://www.jefit.com/blog) © 2026 Jefit Inc. 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[](https://apps.apple.com/us/app/jefit-workout-planner-gym-log/id449810000?pt=516380&ct=homepage&mt=8)[](https://play.google.com/store/apps/details?id=je.fit&referrer=utm_source%3Dhomepage) ## Featured plans for you Try one of these professionally designed workout plans [ 5x5 Barbell Only Plan](https://www.jefit.com/routines/1292979/5x5-barbell-only-plan) [ Total Strength Upgrade](https://www.jefit.com/routines/1270066/total-strength-upgrade) [ Machine & DB Strength Builder](https://www.jefit.com/routines/1246556/machine-db-strength-builder) [ Upper Body: Push/Pull Workout](https://www.jefit.com/routines/1216057/upper-body-pushpull-workout) [ Machine-Only Strength: Full-Body Muscle and Power](https://www.jefit.com/routines/1198564/machine-only-strength-full-body-muscle-and-power) [ Dumbbell Dominance: Shoulders & Arms](https://www.jefit.com/routines/1173526/dumbbell-dominance-shoulders-arms) [ Total Body Forge: Phase 1](https://www.jefit.com/routines/1139410/total-body-forge-phase-1) [ Next-Gen Machine & Dumbbell Strength](https://www.jefit.com/routines/1123458/next-gen-machine-dumbbell-strength) Previous slide Next slide