Part of an effective workout plans for women is focusing on losing weight. However, too much emphasis on weight loss may be counter productive.
A more effective approach to overall fitness is including other components of fitness like strength training.
Squat to overheard press engages your glutes, quadriceps, hamstrings, back, shoulders and triceps.
Begin with shoulder width wide stance holding a pair of dumbbells are right for you. The right dumbbells allow you to do at least 8 reps but no more than 15 safely. If you cannot do even 8 reps, the dumbbells are too heavy and if you can do more than 15, you are wasting your time.
Curl the dumbbells to shoulder height, squat down and as you stand up, press the dumbbells over head in one smooth continuous action.
Lower the dumbbells to shoulder level and squat. Again in one continuous motion.
Repeat for three sets.