A good workout plan for a women at home is imperative not only for women but for men also. For a women, a good workout plan at home is a lot easier compared to men as men typically require more machine based workouts and heavy weights to build on a lot of muscle mass.
To have a solid and good workout plan for when you’re at home, you’re going to need some home equipment first. First and possibly most importantly, you’re going to need a mat of some sort. You could go out and buy a professional yoga mat or gym mat, however, you could actually just use any piece of padded material, even a small blanket folded on itself a couple of times could work. Second of all, you’re going to need some light weights which you can go out and buy at any sports store. And lastly, this is definitely not a necessity, but will help you out a lot if you decide to invest a little more into a home workout plan, a resistance band, we’ll get into why it’s so useful later on. But these three things are pretty much all you need for a good workout plan at home.
For workout at homes, your mat could be your best friend. For your mat, you could do all sorts of exercises, such as crunches, sit ups and pushups.
Now let’s break down your workout plan for when you’re at home into different categories.
– Fat burning
– Core (abs)
– Full body
For fat burning exercises, you’re going to want to bring out your mat that you purchased or made yourself. Let’s start with pushups. Do pushups for 20 seconds at a high-intensity, and when you’re done with the 20 seconds, rest for another 10 seconds, you could stand up and shake it off and just lie on the floor. Once the 10 seconds is up, continue again for another 20 seconds at a high intensity and then again rest for 10 seconds. Repeat this 8 times, then rest for a full 1 minute.
Once your 1 minute is up, do the same timing intervals, but this time for squats. And once you’ve completed that, do it again for burpees. For burpees, you could choose to do a pushups when you’re on the floor, but if you’re not ready for that, then you could just go into a pushup position but not go down. Once you’re done with burpees move along to mountain climbers.
And that concludes your fat burning exercise for when you’re at home, however, if you’re not satisfied with that workout, or you don’t feel as if you’ve really pushed yourself. Then try increasing the amount of reps you do in the 20 seconds of high intensity exercise, or you could increase the sets, timing or add another exercise, as I said before, each individual is different but the timing interval is something you should stick to.
Once again, you’re going to want to use your mat for when you’re working on your core. For these exercises, you’re going to want to set your timer for 50 seconds of high intensity workout, and 10 seconds of rest.
The exercises that we’re going to be doing is: Crunches, Leg raises, Bicycles, Planks, V-sit, Russian twists
Now that we know what exercises and the timing interval lets get more into a bit more detail. When you’re doing your crunches, be sure to keep your knees at a 90 degrees and to use your core when you crunch up, not pulling ur head toward your knees. For leg raises, try to keep your legs completely straight, but if it’s too tough, then keep them slightly bent but as straight as possible. Bicycles are quite straight forward, just constantly be mindful that you’re meant to feel your abs working. For planks, it is very important to make sure that your back is straight. For the V-sit, make sure that your legs are straight once again, and it is an option to keep your hands at the sides of your butt, but if you’d like a more intense workout, the have them completely straight pointing in front of you. For Russian twists, it is important to constantly be mindful that you’re moving your body with your core and not your arms.
For a full body workout, you’re going to need all of the equipment mentioned above. A mat, some light weights, and resistance bands. Take note that for all the exercises mentioned above, we’re going to go with 4 sets of 8 reps as a general rule of thumb.
For the mat exercises, you’re going to want to do crunches, and pushups. Each 4 sets and 8 reps.
For the light dumbbells, you’re going to do more exercises. Such as the bicep curls, tricep extensions and chest press. Again 4 sets and 8 reps each. However, if the dumbbells feel too light and you feel you’re not getting a good enough workouts, feel free to increase the reps or sets.
Now for the resistance bands you can do these exercises.
1. Front Squat
Stand on the band with feet shoulder width apart or slightly more apart and holding each end of the band, bring it to the top of each shoulder. Now do a squat, but this time the resistance band will be pulling you down as to ascend, giving you more of a workout.
2. Band Pull Apart
This is a super simple exercise and it works your chest, triceps and rhomboid (upper back). Simply take your resistance band and hold onto each end. Raise your hands up to chest height holding onto each end of the band. Now pull apart the bands until your arms fully extend out from the sides of your shoulders. Do this for 8 reps and 4 sets and see if it gives you a good enough workout.
3. Upright Row
Stand on the band with your feet shoulder width apart and hold onto the ends of the band again. Now bring your hands together and grab the band with an overhand grip. Now stand up with your arms straightened out, pointing downwards. Now pull your hands up to your chin, as if you’re lifting up a kettlebell. Your elbows should be facing diagonally up and you should make a v shape with both of your arms. Now descend your arms and repeat. Do this for 4 sets and 8 reps once again, or vary it.