Do you use your home as a gym? Fortunately, we only need our bodies, and no other tools, in order to get a complete workout. This means that you do not have to commute in traffic and bad weather to get to the gym if you want to get in shape. A yoga mat, a set of dumbbells and a watch or timer is all you need to create workout plans for women at home to keep your exercises challenging and exciting.
It does not matter whether you are a busy professional, or you are a stay at home mother and you cannot get to the gym, the following workouts will make you feel and look better. These exercises will help you tone your whole body, shed extra fat and define your muscles.
Ab Routine
For this workout, you will only need a timer or stopwatch, dumbbells, and a yoga mat. This is the ideal at home workout for women who are starting their journey to improved health and well-being. By completing this routine, women will get the functional strength they need to excel in all aspects of their physical health.
The exercises in this routine include:
- Bicycles
- Basic Crunch
- Toe Touches
- Leg Raises
- Hand to Toe Diagonal Crunch
Set the timer for 50 seconds for each exercise, with a 10-second rest between each one. This routine should be completed two times. If you are unsure how to complete a particular exercise, search for an online video.
15 Minute HIIT Workout
Another popular routine you can include in your workout plans for women athome is a body weight HIIT exercise routine. This workout can be completed in 15 minutes, and this makes it a great routine choice for those who find it difficult to squeeze workouts in during the day. It can even be a great workout to get your heart pumping after sitting down for a long time.
The following exercises should be performed for 45 seconds with a 15-second rest between each one. Complete the circuit at least three times 4 days a week:
- Walking lunges
- Leg Lifts
- Mountain Climbers
- Squat Jacks
- Skaters
- Leg Lifts
The only equipment you will need for this HIIT workout routine is a timer, water bottle, a towel, and a mat.
Gluteal Exercises
Most women dream of having a rounder lifted butt. The best at home glute workouts will leave you feeling the effects of the exercises for days. So, if you are tired of having a saggy, flat behind, you can build your gluteal muscles to help tone and define this area of the body. The additional bonus is that you only need a yoga mat and a bench (or coffee table).
Before you begin, keep in mind that in order to fully engage these muscles, you will need to squeeze the muscle during every contraction. This is known as glute activation.
Aim to perform these exercises, alternating legs, at least twice a week:
- 20 Fire Hydrants
- 40 Donkey Kicks
- 10 Sumo Squats
- 10 Single Leg Deadlift
- 20 Glute Bridges
These are just a few of the exercises you can include in workout plans for women at home that will help you achieve your fitness goals. Some will shred fat, while others will build muscle. Try them out and see which ones you plan to use to get moving!