At Home Workouts for Women: The Best Plan to Lose Weight at Home (with demo videos)
/Women can workout at home and still get weight loss results with these effective fat burning workouts!
How can women workout at home
Regardless if you are working out at a gym or at home the best way to make it actually happen is by having a plan! Pick the workouts below that you want to do this week and write them on your planner like an appointment you can’t miss! If you just say that you will work out without actually scheduling it in you’ll likely procrastinate and end up skipping it altogether.
What are good at home workouts
The best workouts to lose weight will be strength training exercises. You don’t need a full at-home gym, but dumbbells and resistance bands will do the trick. Bodyweight HITT workouts and outdoor runs are great to add in but aren’t the most efficient way to burn fat.
Are at-home workouts effective
They certainly can be if you are doing strength training. Doing no equipment workouts will be a great starting point, but if you want to get long term weight loss results I highly recommend investing in some at-home gym equipment.
Resistance bands- this pack on Amazon comes with several different resistance strengths, a door anchor and detachable handles
Perfect Peach Booty Band- the fabric booty band is much better quality and more durable than the rubber elastic ones that roll up mid exercise
Dumbbells adjustable series- If you are going to grab dumbbells the best option is to get an adjustable all in one set so that you have different sizes to work with.
At home workouts for beginners
for beginners its important to set realistic expectations. If you haven’t been working out don’t schedule 5 workouts for your self this week. Schedule in 1 workout and going on a 20-minute walk two other days. Commit to those workouts and follow through. Each week gradually add in more workouts until you are consistently working out 3-5 days week!
The best at-home workouts for women
Create a plan for your week! Check out the follow along workouts I’ve listed below from youtube and I’ve also listed out at home workouts posted on my Instagram @meganroseporter that you can try out as well
Select the workouts you will do this week and write them on your calendar or in your planner like appointments you cant’s miss!
Follow through. Start giving the promises you make to yourself the same value you give to the promises you make to other people!I If you tell yourself you are going to do something, DO IT!
20 Minute Legs & Core At Home Workout No equipment required
Do 3-4 Rounds
1 Minute Sit to Stand from a chair or bench
1 Minute Dumbbell to Toe Touches
1 Minute Curtsy Lunges
1 Minute Knees to Elbows
1 Minute Side to Side Squats
1 Minute Plank
Rest 1-2 minutes
*Notes: You can make any other these exercises more challenging by adding weight or easier by just doing bodyweight without extra weight. Do 3-4 rounds depending on your fitness level and try to challenge yourself with rest as little as possible but never compromise form!
Upper Body Dumbbell Only At-Home Workout
Do 4 Rounds
10 Single Are Shoulder Presses (right)
10 Single Are Shoulder Presses (left)
10 Shoulder Presses (both)
10 Front Raises
Do 4 Rounds
10 Dumbbell Chest Presses
10 Pinch Press
10 Overhead Tricep Extensions
Do 4 Rounds
10 side raises to the top into front raises
5-10 Pushups
Do 2 Rounds
Resistance Band Tricep Kickbacks till fail (until you literally can’t do any more
*Notes: Complete the first four exercises listed together, rest for 30 seconds to a minute then repeat those exercises again for a total of 4 times through then move onto the next set of exercises.
Back and Biceps Interval dumbbell only workout
Do 3 Rounds
12 Dumbbell Rows
20 Jumping Jacks or row 200m
Do 3 Rounds
7 Bicep Curls
7 angled Out Bicep Curls
20 Jumping Jacks or Row 200m
Do 3 Rounds
12 Reverse Fly
20 Jumping Jacks or row 200m
Do 3 Rounds
12 Dumbbell PullOvers
12 Superman’s
Finisher
1 Minute Bicep Curls
*Notes: Complete the first two exercises listed together, rest for 30 seconds to a minute then repeat those exercises again for a total of 3 times through then move onto the next set of exercises.
At Home Legs and Booty Dumbbell Only
Do 3 Rounds
10 Sumo Squats
10 Sumo Squat Pulses
Do 3 Rounds
10 (per side) Stepping lUnges
10 Squat Jumps
Do 3 Rounds
10 Kettlebell Romanian Deadlifts
15 (per side) Fire Hydrants
Do 3 Rounds
15 Dumbbell Hip Thrusts
20 High Knee Bench Taps
More At-Home Workouts with demo videos for each exercise
The Best Plan To Lose Weight At Home
Workouts are an important part to any weight loss plan, but you can’t out-train a poor diet. Nutrition is the most important part to any healthy lifestyle or weight loss plan. Download my free 7 Day Weight loss plan for a 7-day meal plan and workout plan so you can support your workout efforts with a healthy meal that will support weight loss, give you the energy to get through workouts and get you closer to an overall healthy lifestyle.
