The mirage of social media will have you believe that every fit body is sculpted by working out at a gym with a plethora of expensive and complicated equipment, however, that is unrealistic for a lot of women due to their conflicting schedules or inaccessibility.
But let that not discourage you, several at-home exercises for weight loss work and can be easily incorporated into your daily life. Hence, we have compiled an easy-to-do home weight loss workout guide for you.
â— Why is working out important for women?
â— Easy to do home weight loss workout for women
Why is working out important for women?
Weight loss isn’t an aesthetic choice but rather an important aspect of the functioning of a healthy body.
Several medical conditions are caused by weight gain such as diabetes and cardiovascular diseases and certain categories of cancers. Some women also experience weight gain due to their existing medical conditions or certain medications.
In both these cases the journey to weight loss may become difficult, however, all of these factors can be overcome with a healthy diet and exercise.
So, let’s dive into the simple home workout for women:
Easy to do home weight loss workout for women
Here are some fat burning exercises at home for females:
1. Warm Up
It is essential to warm up your body by marching forward and backward for 5-10 minutes, jumping rope or doing a light jog.
2. Jumping Jacks:
Step 1
Stand straight with your hands by your side with your feet apart.
Step 2
Jump while extending your hands over your head.
Step 3
Keep the width of your legs wider than your shoulders while jumping when you lift your arms.
Repeat these for 10-20 reps at the beginning and progress to more sets as you get comfortable.
3. Free Squats
Step 1
Assume an upright position with your feet slightly wider than the hip width while keeping the toes facing front.
Step 2
The position of your knees needs to be aligned behind your toes and not ahead of it, mimicking a perfect sitting position mid-air to achieve proper balance.
Step 3
Then get into a squatting position by bending your knees and ensuring your backside is closer to the floor.
Step 4
Carefully nudge your heels to help straighten your legs to stand up in an upright position and repeat this for at least 10-15 reps.
4. Stationary Lunges
Step 1
Stand upright and keep one foot in front of the other
Step 2:
Start bending while keeping your back and chest straight. The knee of the foot at the back should touch the ground like you are kneeling but with one knee.
Step 3:
Interchange the foot after 10 repetitions each, while keeping the same upright position of your upper body.
5. Push-ups
Step 1:
Kneel on the floor and place both your hands on the ground while keeping your body mid-air.
Step 2:
Gently lay on your stomach and push your body back up by keeping the palm of your hands on the floor and straighten your elbow along with the rest of the hand.
Step 3:
Push your body up and then lay back down on your stomach on the floor, you can count up to three while doing these motions to have a uniform push-up throughout.
Repeat 5-10 times and you can gradually move up once you have mastered the form.
6. Straight Arm-Plank:
Step 1:
Place your body on the floor on elbow and knees
Step 2:
Slowly push both your legs back and keep your arms straight like a push-up stopped mid-way in the air.
Step 3:
Maintain the mid-air position for at least 1-2 minutes and then sit back in resting position and repeat for 3-4 more rep sets.
7. High Knees:
Step 1:
Lift both your legs one after another by aligning your knee with your waist as if you are running but, in a stationary,
Step 2:
Land lightly on your feet while jumping to avoid any injuries and repeat 2 sets for 1 minute.
8. Bicycle Crunches:
Step 1:
Lay on the floor with your back completely touching the ground while keeping your legs bent.
Step 2:
Put your hands next to your head and make sure your shoulder blades are off the floor, then lift your head along with both your legs mid-air.
Step 3:
Turn to the right only with your head and your right hand along with the opposite leg and make sure your upper body doesn’t move and is touching the ground at all times. Then repeat it with your left hand and right.
For beginners around 12-20 crunches are a good way to start building strength.
9. Russian Twists:
Step 1:
Sit on the ground while your bottom touches the floor and your knees are bent.
Step 2:
Put your hands together and start to twist to the right and then exhale and inhale when you return to the centre then turn to the left and exhale, and repeat the process.
Step 3:
Do complete 16 rotations to complete one set and do about 3 sets a day.
10. Mountain Climbers:
Step 1
Get in plank position and make sure you distribute weight evenly between your hands and toes
Step 2:
Ensure that your hands are aligned with your shoulder, and keep your back flat and abs engaged.
Step 3:
Put your right knee into your chest as far as you can then switch pulling the knee out and bringing the other knee. Keep your hips down, and run your knees forward and outward as far and as fast as you can.
Do as many as you can under a minute and then try to increase it with time.
11. Jumping rope:
Step 1:
Stand upright on a flat surface with your back straight and make sure your feet are together pointing straight.
Step 2:
Keep the hands straight pointing downwards as you hold the rope on each side close to your thighs
Step 3:
Start jumping and let the rope pass under your feet and bring it back to the ground. Do it slower in the beginning and as you find balance do it faster.
12. Pilates
Step 1:
Stand upright with your feet hip-width apart, keep your shoulders relaxed, and core engaged.
Step 2:
Inhale while expanding your rib cage, and then exhale fully through your mouth, make sure you are engaging your core muscles.
Step 3:
Begin with some basic Pilates exercises by laying on the floor on your fours and pulling your belly button to your spine to tighten your core muscles and exhale as you lift your leg. It's not about getting the leg up high but about lengthening, breathing and doing it in a controlled way.
13. Burpees
Step 1:
Start with your feet hip-width apart and then crouch down slowly and place your palms on the ground shoulder-width apart.
Step 2:
Jump back with both your feet such that your knees and hips are extended and then drop the chest to the floor.
Step 3:
Then push up and lift the chest off the floor jumping forward with both feet at the same time then stand upright and jump up while clapping your hands overhead.
Repeat the entire steps for 3 sets.
14. Pull-ups
Step 1:
Position your body over a flat surface (anti-slip) and then place your hands facing forward making sure it is slightly wider than your shoulder width.
Step 2:
Keep your feet slightly apart but in a comfortable position so you don't lose balance.
Step 3:
Bend your shoulders as low as you possibly can towards the floor and then push back up and straighten your arms. Repeat these steps for 3 sets.
15. Yoga (boat pose)
Step 1:
Position your body comfortably on the floor with your legs together and extended ahead of you.
Step 2:
Slowly bend your knees and lift your feet off the ground so your thighs are positioned at an angle where your shins are parallel to the floor.
Step 3:
Extend your arms forward so that they are parallel to the floor. Maintain the posture of your legs and torso for about 30 seconds. Then repeat the set five times.
Conclusion
Home workouts offer numerous benefits for women, including convenience, flexibility, privacy, and cost-effectiveness. They allow women to exercise on their own schedule, without the need for a gym membership or travel time. Additionally, home workouts can improve physical fitness, mental health, and overall well-being, promoting a healthier lifestyle. Try these best workouts for fat loss female and see the difference yourself
FAQs
1. Can I lose weight with home workouts?
Yes, home workouts can be effective for weight loss when combined with a balanced diet. Consistent exercise routines that incorporate cardiovascular activities, strength training, and flexibility exercises can help achieve weight loss goals.
2. How to lose 5kg in 10 days?
Losing 5kg in 10 days is not advisable as it could be unhealthy and unsustainable. Aim for gradual weight loss through a combination of balanced diet, regular exercise, and lifestyle changes.
3. What exercise burns the most belly fat?
Exercises that combine cardiovascular activity with strength training, such as HIIT (High-Intensity Interval Training), running, cycling, and abdominal exercises like crunches and planks, can effectively burn belly fat.
4. How to get a flat stomach?
Achieving a flat stomach involves a combination of regular exercise, such as cardio and strength training, along with a healthy diet that focuses on portion control and nutrient-rich foods.