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8-Week Summer Workout and Diet Plan for Women


8-Week Summer Workout and Diet Plan for Women
Table Of Contents

Workout Summary

Main Goal

Lose Fat

Workout Type


Training Level


Program Duration

8 Weeks

Days Per Week


Time Per Workout

30 Minutes

Equipment Required

Bands, Barbell, Bodyweight, Dumbbells

Target Gender


Recommended Supplements 

Whey Protein


Fish Oil

Pre-Workout (optional)

Workout Description 

Summer is a great time for big events, celebrations, and travelling. People want to be in their best shape to enjoy these moments. You never know when a camera might be aiming at you until you are tagged in a post.

Women want to look and feel their best for summer events. But what if they can get to work out only at home? You don't need to be discouraged. This eight-week workout and diet plan will help you embrace the challenge.

Nevertheless, you don't have to wait for summers to work on this program. This program is designed for you to use anywhere around the year. 

You can also benefit from the gym version if you plan for membership. You can make the most of both the home and gym workouts for ladies who want to make good use of switching between them.

Weekly Workout Schedule

The program will require training for five days per week. It works by splitting the workouts by two days on, one day off, and three days on and one day off for recovery

Day 1 – Upper Body Pull Day

Day 2 – Lower Body Posterior Chain Day

Day 3 – Off

Day 4 – Upper Body Push Day

Day 5 – Quadriceps and Calves

Day 6 – Core and Tabata

Day 7 – Off

You must perform these workouts in a circuit-style format. Until you finish the last one, you should do all the exercises without taking breaks. You can repeat the circuit two more times after a brief break. 

Day 1 – Upper Body Pull Day

Because you are training at home, you can control the setup of your weight room. Place everything in a way that is close to your station. This will allow you to move from one movement to another much more quickly and easily. 

This workout will concentrate on the upper body and rear deltoid. It will then finish with quads. Give it your all!

Perform the following exercises one after the another with no breaks in between. This counts as a single round. Each round is for two minutes.

Repeat this process three times.



Dumbbell Pullover


Pull-ups or Banded Pull-ups


Two Arm Dumbbell Row


Rear Delt Fly


Barbell Curl


Day 2 – Lower Body

Free weights will make it challenging to train the posterior chain. Focus on achieving a full range motion and feeling high-quality contractions at each repetition. Goblet squats will impact the quads but concentrate on squeezing the glutes at the top of the rep.

You must complete the following exercises consecutively, with no breaks in between. This is one round. Rest for 2 minutes between each round. Repeat the process three times.



Stiff Leg Deadlift


Good Morning


Goblet Squat with Sumo Stance


Dumbbell Lying Leg Curl


Walking Lunge


Day 4 – Push Day

The Arnold press will work all three shoulder heads, so you must be careful with the third rep. Do not be surprised if your weight is reduced for moves like the lateral raise. If your body weight is not sufficient for the pushups at the end, take one end of each band and wrap it around your back.

You must complete the following exercises consecutively, with no breaks between. This is one round. Rest for 2 minutes between each round. Repeat the process three times.



Arnold Press


Lateral Raise


Barbell Bench Press


Incline Dumbbell Fly


Close Grip Push Up


Day 5 – Quadriceps and Calves

A traditional barbell-squat option is a good choice. However, the Zercher Squat is an excellent alternative for those who don't have a squat rack. These will increase the quadriceps' power by adding vertical jumps to your routine. 

For seated and standing calf raises, you can work by holding dumbbells.

You must complete the following exercises consecutively, with no breaks in between. This will be one round. Rest for 2 minutes between each round. Repeat the process three times.



Dumbbell Leg Extension


Zercher Squat


Seated Vertical Jumps


Seated Dumbbell Calf Raise


Standing Calf Raise


Day 6 – Core and Tabata Cardio

This workout will target all areas of the abdominals. You can do the lying leg raise with either ankle weights or a dumbbell between your feet. 

You should place a plate on your chest for the weighted crunch. Side bends are an excellent exercise for the obliques. They won't make a wide waist until you load yourself extremely heavy. Go for lighter weight and concentrate on the stretch.

Tabata is eight rounds of 20-second work. The rest time between each round is only 10 seconds. You can perform this workout with your body weight. You can use any cardio equipment you have. 





Lying Leg Raise



Weighted Crunch



Side Bends


15 per side



1 min

1 minute

Tabata Cardio


20 sec


Diet Plan for Summers

This 1200 calories diet plan is a quick fix for a summer shape-up side-by-side with the 8-week summer workout plan. It has two options for each meal you like to go with. You can choose any option from the breakfast, lunch, dinner, and snack options mentioned below. 

Don't forget to gulp enough water for proper hydration and digestion. You can also use lemon water or green tea 3 to 4 times a day to keep yourself quenched this summer. To meet your protein goals, you can use the whey protein supplement by DMoose that will help you stay satiated longer. 

Whey Protein Powder

Whey protein is a convenient, nutritious, and delicious way to help you build muscle, lose weight, and boost your metabolism. Our whey protein powder will help you reach your fitness goal faster.


Calories: 300

Breakfast: Yogurt or Cereal

I. Fruit Yogurt + Nutrition Bar

A 6-oz nonfat fruity Greek yogurt such as Strawberry is served with one mini nutritional bar (about 110 calories), such as a Kind Mini Almond Cashew Flax (Omega-3), and a small fresh Peach.

II. Cereal with Fruit

Combine 200 calories worth of whole-grain cereal with flax or other seeds such as 1 cup Kashi GoLean Crunch to make 200 calories! Honey Almond Flax, 1 1/4 cups Nature's Path Mesa Sunrise flakes, 3/4 cup plain soy milk or fat-free dairy, and 1/2 cup mixed fresh berries.

Breakfast: Waffles, Sandwiches, or Eggs

I. Herbed Eggs

Cook 1 egg and 2 egg whites in 1 tsp olive oil in an omelet-style fashion. Add 2 tbsp chopped fresh herbs such as basil, parsley, and tarragon into the bowl. Season with a pinch of salt. Slice 1/4 cantaloupe and 1 piece of whole-grain bread with 1/2-ounce goat cheese.

II. Breakfast Sandwich

Get a wrap such as the Starbucks Spinach and Feta Breakfast Wrap or Cosi Roasted Veggie Wrap.

III. Waffles

Enjoy two whole-grain blueberry waffles topped with 1.5 teaspoons of pure maple syrup and 1 fresh, sliced nectarine.


Calories: 300 each

Lunch: Sandwiches or Sushi

I. Turkey Arugula Sandwich

Fill a 2-oz baguette with 1 Tbsp creamy Horseradish Sauce, 1&1/2 oz Smoked Turkey, and 1&1/2 cups baby Arugula. Serve with 1 large sliced tomato sprinkled with balsamic vinegar and sea salt.

II. Sushi to go

1/6-piece vegetarian sushi roll such as brown rice and avocado. To be served with wasabi, soy sauce, pickled ginger, and 3/4 cup steamed Edamame

Lunch: Gyro or Frozen Entree

I. Veggie Gyro

Grill a garden vegetable burger patty. Cut into thin strips and season with paprika and garlic powder. Place in 1/2 large whole-grain pita. 

Add 1/3 cup extra-thin orange bell pepper slices, 2 Tbsp tzatziki sauce or plain yogurt and hummus mixture, and 2 Tbsp fresh chopped parsley or chives. 

Serve with 2 cups mixed greens, 1/8 cup thinly sliced red onion, 1 teaspoon olive oil, and lemon zest.

II. Quick-Fix Entrée

Heat an all-natural or organic frozen entrée for about 265 calories, like Amy's Indian Mattar Tofu and Cedarlane Low Fat chicken burrito. Also, enjoy 2 cups mesclun with 1/3 cup Cantaloupe, 1/8 cup Red Onion, and a splash of fresh lime juice.


Calories: 450

Dinner: Turkey Burger, Veggie Sandwich

I. Mediterranean Turkey Burgers

Pan-cook, panini-grill 2 thin (2 oz) lean turkey hamburgers. Arrange layers of 2 large pieces of roasted red pepper, 1/4 cup crumbled Feta cheese, and 12 large basil leaves in alternating arrangements. Slices of 1/4 avocado are added to the top. Top with 1/2 cup steamed red quinoa and lemon wedges.

II. Veggies 

Choose a fast-casual restaurant that serves vegetarian meals (about 450 calories), such as a Panera Bread Mediterranean Veggie sandwich (on rye, with no feta). Panera also offers a la carte options: Caesar salad, low-fat vegetable pesto soup, Caesar salad (skip croutons), and an apple.

Dinner: Shrimp Salad, or Thai Salmon

I. Shrimp Salad & Corn

Mix 2 cups of salad greens with 10 large grilled shrimps. 1 cup chopped fresh seasonal vegetables, such as carrots, sweet onions, or broccoli, is also good. You may add 2 Tbsp of vinaigrette. Enjoy 1 ear of grilled corn with 1/2 teaspoon butter and 2 tablespoons of grated Romano cheese.

II. Thai Salmon & Soba

Grill or pan-grill 5 oz wild Alaskan Salmon with 1 tsp sesame oil. 8 grilled spears of asparagus and 1.5 cups soba noodles (buckwheat), served with 1.5 Tbsp Thai peanut butter sauce, garnished with 2 Tbsp minced fresh scallions or red cabbage.


Each 150 calories

Snacks: Frozen Yogurt or Fruit

  1. 3/4 cup fresh raspberries, 1 (3/4-oz.) piece dark chocolate
  2. 1 small (6-inch) banana or 1/2 large banana, cut crosswise into 10 slices. Pair each slice with 1/2 tsp chocolate hazelnut spread between the two. Then freeze.
  3. 1 scoop (1/2 cup), fat-free frozen yogurt.

Snacks: Nuts, Berries, and More

  1. 2 cups of sliced strawberries, tossed in 1 1/2 tsp honey/agave nectar, 1 tsp white Balsamic or Champagne vinaigrette
  2. 1/4 cup hummus and 1 cup snow peas
  3. Smoothie of your choice (up to 150 calories), such as 8-oz Mango Smoothie
  4. 15 roasted pistachios topped with 1 oz aged Gouda or goat cheese

The Bottom Line

You can achieve your summer fitness goals while staying at home. Your training space is just as important as the space between the earth and the skies. It is not an issue anymore if you can’t move out. Training at home is as good and effective as working out in the gym. 

Track your progress by taking pictures (clothes sizes, scales, etc.) when you begin this program. You can build momentum by seeing the changes every other week. Having a great attitude and body will make summer memorable.

Reading List

Ten Weight Loss Tips to Swear By!

Gain Lean Muscles: Workout, Nutrition Plan & More

Junk Food Makes You Miserable - It's Time to Ditch Junk Food

How to Lose Weight the Right Way?

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