Fear of getting “too big” is what keeps most women away from the weights. Strength training won’t make you bulky. It will actually create the “toned” look that most women desire. When you see “bulky” women, they are training and eating in a very specific and unnatural way that you won’t accidentally replicate. 
If your goal is to lose body fat, fit in your clothes better, cinch your waist, or look “more toned”, strength training is the way to do it!

2-5x/week is a general recommendation. But it depends on your goals and where you’re starting. If your main goal is strength training or body recomposition, shoot for 4 strength training days per week. This allows the other 3 days of the week to be used as cardio, rest, or active recovery days. If your main goal is something else (running, cycling, endurance training, etc.) I suggest at least 2 days of strength training. 

30- 60 minutes is plenty of time for a strength training session. My programs are often designed to take roughly 45-60 minutes. The time is less important than the intensity. Use whatever time you have available and lift as intensely as you can for maximum effectiveness. If a workout is taking longer than expected, be aware of your rest and transition times. 

Cardio has long been touted as the best way to lose weight. And the reason for that is because the caloric burn during a cardio workout is often higher than a strength training workout. The difference is what happens after the workout is over! After a cardio workout, your body returns to it’s normal metabolism. After a strength training workout, your body has to repair the broken down muscle and create new muscle. Your metabolism is revved up for a longer period of time. In addition, once you have more muscle it takes more energy to maintain it which will increase your metabolism even when you are resting! Strength training leads to muscle breakdown which requires LOTS of energy (calories!) to repair and maintain. This makes strength training one of the BEST tools for people who are looking to lose weight. 

This program is perfect for the gym or your very own home gym. All you need is kettlebells and dumbbells. Ideally, a selection of each so that you can increase the weight used as you get stronger (because you will)!