Women’s Beginner Workout plan for weight loss at Home

As we are being forced to stay indoors, thanks to the pandemic casting its dark shadows, our health and lifestyle have suffered to a considerable extent. Exercise is a must, not only for a healthy body but a healthy mind too. However, with this entire year of hurt, exercise is now having to come home, whether you are a fan of the gym or not. We have curated a list of the best weight loss workouts for women – all you need to do is take some time off your home routine and get going to be stronger, healthier, and fitter!!

Best Workouts at Home

Let us look at some of the best home workout routines for women. 

Aerobic Exercises

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Walking is one of the best weight loss workouts for women, which they can quickly achieve from anywhere. Walk around your compound, on the road nearby, or in your house if you cannot go out at all. 

If you can step out, then ensure to walk at a fast pace to burn calories. Walking is an exercise program where your joints do not feel stressed and can easily be incorporated into your everyday activities. Studies indicate that a 70-kg individual can burn around 167 calories in 30 minutes if walking at a speed of 6.4 kph. It has also been observed that an individual can reduce his/her waist circumference by almost 2.8 cm by walking for 45-80 minutes 3 times a week. Running and jogging are the kings of weight loss exercises. These exercises are complete body integrated workouts that strengthen your legs and are very effective on belly fat. Running burns approximately 372 calories in 30 minutes, and jogging burns 298 calories in 30 minutes. The combination of walking, running, and jogging helps with improving muscular strength and overall body.

Exercise Pattern:

1. Start with walking for 15 minutes.
2. Increase your speed and begin jogging for the next 15 minutes.
3. With a constant increase in rate, run for another 15 minutes.
4. Lower your speed and start jogging for 10 minutes.
5. Relax and walk for 5 minutes.

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Skipping 

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Skipping provides a total body workout, increases your metabolism, muscle strength, and burns many calories in a short period. Everybody has a distinct body type; thus, different people obtain different results. Losing weight means burning more calories than you consume, and skipping burns close to 1300 calories per hour.

Exercise Pattern:

1. Stand with your back straight on a flat surface.
2. Keep your feet together and point them straight.
3. Jump and let the rope pass under your feet. Continue and keep increasing your speed.

Planks

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A great home workout for women seems quite simple but is exhausting; planks are one of the most effective body workouts. This exercise focuses on the main muscle groups in the body. It also strengthens the muscles in the shoulder, arms, back, chest, and hips. Planks also help to burn the excess calories and fats in the body. 

Also Read: How long does it take to lose Postpartum Weight

Exercise Pattern

1. Get into the push-up position and place your forearms on the ground. Ensure that the elbows are in line with the shoulders and toes on the floor.
2. Tighten your abdominals and squeeze your glutes.
3. Keep a neutral spine and neck.
4. Make a straight, strong line from head to toes and hold the position.
5. Slowly increase your duration for holding a plank.

Note: You could also try the reverse planks by extending your legs in front of you and pushing your body facing up.

Push-Ups and Pull-Ups

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Push-ups are a great weight loss workout for women that can be done by anyone, anywhere, and anytime. Push-ups are extremely useful for weight loss as it forces your body upwards from the ground and utilizes energy, which burns calories. This form of workout focuses on your shoulders, chest, back, triceps, biceps, and core muscles.

Exercise Pattern

1. Look for flat surfaces and anti-slippery surfaces.
2. Keep your hands facing forward and a little broader than the shoulder width.
3. Keep slightly apart or together in a relaxed position. 
4. Now bend your shoulders as low as you can towards the floor, push back, and straighten your arms.
5. Start with a couple of pull-ups and then slowly increase the number.

Pull-ups are another excellent home workout for women that concentrate on several muscle groups that burn more calories as multiple muscles, such as the biceps, triceps, back, and core, work together. This workout can help you get in shape while boosting your metabolism and your ability to burn fat.

Exercise Pattern

1. Hold the pull-up bar with your arms fully stretched.
2. Bend the knees and pull yourself up until your chin reaches the bar.
3. Come back to your original position slowly.
4. Start with a couple of pull-ups and then gradually increase the number.

Squats

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Squat workouts are also known as muscle strengthening exercises. Squats help burn calories and avoid fat from collecting in the lower part of your body.

Exercise Pattern

1. Stand straight with your feet broader than your hip width with toes facing front.
2. Bend your ankles and knees and push your hips back.
3. Sit in a squat position by keeping your toes and heels on the ground.
4. Keep bending your knees at a 90-degree angle and put yourself parallel to the floor.
5. Return to the standing position.
6. Start with ten squats a then slowly increase the number.

Lunges

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A typical strength training workout. Lunges strengthen and tone the lower body and enhance overall athletic performance and fitness. Lunges help in developing lean muscles and decreasing body fat. It is essential to add lunges to a high-intensity workout routine while using heavyweights.

Exercise Pattern

1. Stand straight.
2. Step forward with one foot till your leg reaches a 90-degree angle. Your posterior knee should remain parallel to the ground.
3. Lift your front lunging leg to return to the starting position.
4. Repeat 10 to 12 times on one leg, or switch between legs and slowly increase the number. 

FAQ’s Related to Weight Loss Workout for Women

1. Can I lose weight with just exercise?

No, weight loss is a mixture of proper diet and regular workouts. It is essential to ensure that you strictly pursue both to accomplish the desired result.

2. If I sweat more while working out, does that that I am burning more fat?

No, sweat is an indication of your body’s capability to maintain its regular body temperature.

3. How frequently do I need to work out to see the results?

Work out regularly to get in good shape. It is advisable to work out at least 2-3 times a week.

4. How many calories can I consume in a day?

One must determine the ideal calorie intake per day by multiplying the ideal body weight by 14.

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