A complete weekly fitness schedule specifically designed for women to target belly and leg fat effectively.
Want to lose lower belly fat and slim down your legs but don’t know where to start? Here’s a simple yet powerful 7-day plan crafted especially for women. Whether you’re a beginner or already workout regularly, this guide will tone your core, burn fat, and sculpt your legs – without the gym.
🎯 Why This Plan Works
This plan combines:
- HIIT (High-Intensity Interval Training) to burn stubborn fat fast
- Targeted toning for belly and thighs
- Active rest days to boost recovery and prevent plateaus
- Daily short routines (20–35 mins) – perfect for busy women
📅 Your 7-Day Flat Belly & Slim Legs Schedule
Day 1: Full Body HIIT + Core Activation
Duration: 30 minutes
Goal: Burn overall fat and kickstart metabolism
Workout:
- 30 sec Jumping Jacks
- 30 sec Squats
- 30 sec Mountain Climbers
- 30 sec High Knees
- 30 sec Bicycle Crunches
- 10 sec rest between sets – Repeat 4 rounds
🔥 This sets the tone for the week, firing up your core and legs.
Day 2: Lower Belly Burn & Inner Thigh Shaper
Duration: 25 minutes
Workout:
- 15x Leg Raises
- 20x Flutter Kicks
- 20x Inner Thigh Pulses
- 20x Scissor Kicks
- 30 sec Wall Sit
- 3 rounds
💡 Focus on controlled movements to truly feel the core engagement.
Day 3: Active Recovery (Walk + Stretching)
Duration: 20–30 minutes
- Brisk walk or light jog for 15–20 mins
- 10 mins full-body stretching (especially hips, hamstrings, back)
🧘 Rest is where progress happens. Don’t skip it!
Day 4: Slim Legs Circuit
Duration: 35 minutes
Workout:
- 20x Walking Lunges
- 15x Side Leg Raises (each side)
- 20x Glute Bridges
- 15x Bulgarian Split Squats (each side)
- 30 sec Wall Sit
- Repeat 3–4 rounds
🍑 Targeting thighs, calves and glutes for tone, not bulk.
Day 5: Belly Sculpt + Fat Burn Combo
Duration: 30 minutes
Workout:
- 30 sec Plank
- 20x Russian Twists
- 20x Reverse Crunches
- 30 sec Skaters
- 20x Side Plank Hip Dips (each side)
- 3–4 rounds
🧨 You’ll feel this one the next day – in the best way!
Day 6: Yoga Flow for Core + Leg Flexibility
Duration: 25 minutes
- Downward Dog → Plank → Cobra
- Warrior 2 → Triangle Pose
- Chair Pose → Forward Fold
- Seated Twist → Butterfly Stretch
🌿 Improve posture, flexibility, and digestion while letting muscles repair.
Day 7: Flat Belly Finisher + Jump Legs
Duration: 35 minutes
Workout:
- 20x Jump Squats
- 15x Leg Raises
- 20x High Knees
- 30 sec Plank
- 20x Donkey Kicks (each side)
- Repeat 3–5 rounds
💪 A final push to close the week strong.
🍽️ Nutrition Tips to Support Your Goals
- Hydrate like a queen 👑: 2–2.5L water/day
- Avoid sugary drinks (yes, even bubble tea 🧋)
- Focus on lean protein (eggs, chicken, tofu), fiber (vegetables), and healthy fats (avocados, olive oil)
- Eat your carbs, but time them smartly: morning or pre-workout
- No need to starve – eat smart and stay consistent
💬 Final Thoughts
Getting a flat belly and slim legs is not about doing 1,000 crunches or starving yourself. It’s about smart, consistent movement and loving your body enough to fuel it right.
Take this 7-day plan as your kickstart, and repeat or mix it up with variations every week. You’ll start feeling stronger, lighter, and more confident in your own skin.
✨ Save this post, share with your workout buddy, and let’s get moving! You’ve got this!
