The best exercises for girls at home for the whole body

Not every girl with a problematic figure will decide to take her first gym classes without at least a little experience in strength training. You can start by training girls at home to lose weight via video or using a ready-made weekly training plan prepared by a specialist.

The first days are always more difficult - family and pets are distracting, and smells from the kitchen stimulate the appetite of those who decide to lose weight.

Only the most motivated girls will achieve tangible results in 2-3 months.

Diet or exercise?

Diet or exercise in itself is like driving on one track, both are important. You shouldn’t starve yourself in order to lose weight faster; 70% of success depends on the ratio of calories consumed and burned.

Lack of food leads to hungry fainting and the body’s reverse reaction - to save “in reserve”, falling into apathy.

It’s better to eat a little, for example, something containing protein or vitamins, or porridge as a source of complex carbohydrates.

We are losing weight correctly. Does a woman need strength training to lose weight?

Despite the fact that both the male and female parts of society are equally faced with obesity, it is the fair half of humanity that still shows the greatest interest in methods of combating this disease.
Therefore, today we will talk about exactly how appropriate strength training will be for girls. Women are ready to spend hours reading in all sorts of magazines, books and blogs the answers to their main question: how to lose weight. The most common way to combat excess weight today is through all kinds of diets. There are a great variety of them, each of them is unique in its own way and suits different types of organism.

Strength training for weight loss is more common among men, and the reason for this is the stigma associated with exercise culture. However, nothing stands still and now more and more women are combining diets with going to the gym. Of course, many people associate intense training with apparatus and lifting weights with powerful forms and well-developed muscles, which scares off most women from strength training to lose weight in the gym. But today such a view of things is not relevant.

Calorie counting

There are even special applications in smartphones. The fitness training itself at home for girls should begin 1.5-2 hours after eating.

With a busy life schedule, it is difficult to properly plan your daily routine, then you need a small but satisfying snack 40-50 minutes before class. This is cottage cheese, nuts or a sports protein shake.

For women losing weight, what is more important is not what you eat before training, but the total calories of the day.

Combination of strength and cardio training. Execution order

Let's start with what cardio training is. The group of cardio exercises includes: long-distance running at a calm pace, swimming, aerobics, race walking, yoga. In general, everything that puts a continuous and uniform load on the heart. Many people think that cardio is just a good way to lose weight. In fact, the effectiveness of cardio training increases significantly if you perform it comprehensively along with strength training. A more optimal order would be to do cardio after strength training for weight loss.

Why can't you do only cardio? The fact is that with intense exercise in the gym, metabolism increases significantly. More energy is expended and hormones are released that promote fat burning. After the first 3-4 cardio workouts, the body gets used to the stress and stops actively burning fat. You just keep yourself in shape. And if the goal of the exercise is to lose weight, then you will have to push it a little. Research by nutritionists proves that trained people lose weight faster.

So, let's say that you can be congratulated and you have decided to start combining cardio and strength. Of course, immediately jumping into the pool and swimming crawl after a hard workout with a barbell is unacceptable. But yoga classes, breathing exercises and stretching will be an excellent completion of the efforts made on the apparatus. You can run both before and after training; this is a good warm-up and a good way to “shake up” clogged muscles. Spare no effort and time to do cardio. Remember that endurance is the key to effective strength training.

By playing sports 3 times a week, after 21 days from the first workout you will feel a strong surge of strength and a desire to work further. Don't stop there. Remember, even after the end of the diet and weight loss of 5-10 kilograms, it is quite easy to gain weight again. A week of poor nutrition and refusal of physical activity is enough for this. Therefore, if you want to stay healthy and look your best, the maximum you can afford is to temporarily stop doing strength exercises. Yes, you will have to leave cardio and go for a run at least twice a week. You can do it in free mode.

Skipping breakfast

Breakfast in the morning is not necessary, especially if there is no time to prepare it. We woke up late - immediately do push-ups and pump up the abs, hold a “plank” for half a minute and warm up on the go with dumbbells.

When getting ready for work or school, it is enough to eat an apple or drink a glass of tea with honey and lemon so as not to burden the body.

After exercise, it’s your time to have breakfast, even if it’s in the office. It's better than properly cooked oatmeal or steamed fish, which takes away from your morning exercise.

The benefits of doing strength exercises for women to lose weight:

• Improved metabolism. With uniform and systematic loads performed according to an individually selected program, the body begins to heal. Metabolism improves. Moreover, there is not a momentary acceleration of the absorption of proteins, fats and carbohydrates, but a long-term one. On average, in a person who regularly exposes himself to physical activity, protein synthesis occurs 1.8 - 2.5 times faster than in a person leading a passive lifestyle.
• Posture alignment. Whatever one may say, even the best and individual diet will not solve all problems. A person can go on a diet, start losing weight quickly and not even harm his body, but this is not enough to achieve an ideal silhouette. Strength training for weight loss in the gym has a complex effect on the body, changing it for the better. Joints begin to strengthen and coordination of movements improves.
• Endurance. When asked what is better for losing weight—cardio exercises or strength training—you can answer with a quote from the Soviet cartoon “Winnie the Pooh”: “Both, but without bread.” Of course, if there are no medical contraindications. It is always better to learn about this from a doctor than to check it in practice. So, the heart is responsible for a person’s endurance and longevity. By doing strength training at home, in the park or in the gym, and especially by doing cardio exercises, you increase your endurance by training your heart.
• Real weight loss. By going on diets, fasting, and conducting various experiments with nutrition, you can lose weight amazingly quickly. But there is a high probability that the metabolism will change or worsen. People who resort to such methods of combating obesity risk first losing weight dramatically, and then gaining even more weight than before starting the diet. So, to answer the question “is strength training necessary for weight loss?” You can firmly say “yes”, at least so that this does not happen to you.
• Strong bones. Oddly enough, by doing cardio and strength training, you can significantly strengthen your skeleton. It is impossible to lead an active lifestyle if you are at risk for bone fractures. This fact is another point “FOR” in the question of whether it is worth starting to go to the gym.

But even taking into account all these obvious advantages of strength and cardio exercises, they should be approached wisely.
The first point, which has already been briefly mentioned above, is consultation with a doctor. If you decide to take care of your figure, not limited to changes in your diet, you should contact a medical institution to check whether you are in good enough health. However, even if some contraindications are identified, most likely the doctor will not insist on a categorical refusal of physical activity. Most often, doctors themselves give recommendations on training or prescribe exercise therapy (physical therapy). After leaving the medical office, it’s time to move on to the next step. It is necessary to systematize your classes, comparing them with your work or study schedule, and correctly integrate them into your usual routine. To do this, it will be most convenient to create a detailed strength training plan. When working with a trainer, he will select the most optimal parameters and work time for you, and calculate the required number of approaches and repetitions. It's another matter if you decide to start doing strength training for weight loss at home. Here ready-made programs will come to your aid, which Google or another search engine is kindly ready to provide.

Training time

The main load can be in the morning or evening hours, depending on the daily routine.

Practice shows that the fewer people watching training at home for beginner girls, the more successful the process.

But it’s better to find enthusiastic women from your environment who will willingly study together, discarding conversations and unimportant matters. Then together you can cook something low-calorie for two.

How to train without special equipment

Of course, visiting the gym can serve as a great motivation for you to exercise, but you don’t have to buy a membership to get a good workout. All you need for a quality workout is your own body and a little free space.

In fact, training using your own weight can be compared in effectiveness to training using special sports equipment.

With bodyweight training you can:

• Develop control over your body and improve spatial orientation;
• Support cognitive functions;
• Increase muscle mass;
• Get rid of excess fat;
• Strengthen joints and ligaments;
• Develop “functional” muscle strength, that is, the strength that helps us in normal daily activities;
• Exercise without specialized sports equipment; most exercises can be performed even without sneakers!
• Don't waste money on a gym membership. Absolutely all exercises are performed at home and adjusted to your personal capabilities.

If you've never used your weight as a training device before, then you're in for a pleasant surprise. You will notice some of the improvements right away, and the more often you practice these workouts, the more benefits you will experience.

Exercises using your body weight will give you double the benefits, because what can be better than a cardio workout, during which you simultaneously develop your muscle strength and burn!

This simple, equipment-free workout is suitable even for beginners who don’t know where to start and won’t take you more than 10 minutes, depending on the length of breaks between exercises and the speed of repetitions. You can make this type of workout more challenging by simply increasing the number of repetitions, speeding up the pace, or reducing rest breaks.

It is recommended to perform a set of these exercises 2-5 times a week. But remember to take breaks between workouts to allow your body to recover and subsequently reap even more benefits from your efforts.

Warm-up

Each workout should begin with a warm-up of about 10 minutes and end with stretching or a cool-down to bring your heart rate back to normal.

Between approaches, it is important to drink 3-5 sips of clean water - this is an excellent catalyst for accelerating metabolic processes.

Workout program for weight loss

The training can be based on the following principle:

1. Jogging at a slow pace - 15 minutes / jumping rope 5-10 minutes / active swings of arms and legs to the sides - 20 times (the choice depends on the opportunity to go outside and the space in the apartment).
2. Turn the body, tilt the body to the right and left - 20 times.
3. Push-ups from the floor (from the knees or straight legs), a supporting surface (the edge of a table or bed, a ball) or a wall - 2 sets of 15 times.
4. Sumo squats (deep squats with legs wide apart) – 2-3 sets of 15 reps;
5. Leg lunges back alternately - 2 sets of 15 times.
6. Classic and lateral abdominal crunches – 2 sets of 15 reps.
7. Legs “bicycle”, “scissors” horizontal and vertical from a supine position – 2 sets of 15-20 times.
8. Stretching: bending towards the legs, twisting the body while sitting and standing, “baby pose” until breathing is restored.

To enhance fat burning, before warming up, jump rope 50-100 times, for 5 to 10 minutes, either run in place or hula hoop.

General recommendations

Home workouts for weight loss will bring maximum effect if you adhere to the following recommendations:

1. An hour and a half or 60 minutes before training, you should eat a portion of protein in the form of chicken, fish or cottage cheese, or a vegetable salad. You should not eat starchy vegetables, cereals, bread, or fruits. These foods are rich in carbohydrates.
2. Immediately after training, you can eat exclusively pure protein with a volume of 100 grams, and after half an hour you can snack on fruit or porridge. It is recommended to eat carbohydrates in the afternoon, best after 14.00.
3. During training, you should drink clean water without any additives or impurities, and also monitor your heart rate. If the number of beats per minute is more than 120, the intensity is reduced.
4. The optimal duration of all approaches should vary between 30-60 minutes. Pauses between sets range from 30 to 45 seconds.

It is recommended to do cardio in good sports underwear, equipped with wide straps that provide excellent support for the chest.

LEGS and BUTTOCKS will BURN! Exercises at home!

Sportswear

Home exercises are not a reason to do exercises in pajamas and slippers. Required:

• sportswear for breast support;
• comfortable sneakers for proper distribution of the load on the feet and ankle joint (Pilates or yoga do not require them);
• comfortable sportswear on a natural basis (T-shirt and shorts).

Benefits and Disadvantages of Home Workouts

There are both disadvantages and significant advantages to home exercise. The latter include:

• Budgeting for classes;
• the time you would spend on the road has been significantly reduced;
• the ability to study at any time of the day;
• lack of embarrassment in front of strangers.

The disadvantages include:

• Loss of motivation;
• there is a need to buy additional inventory;
• distractions.

Dosed load

Do not rush to load if you are overweight. It should be increased gradually so as not to harm organs and sensitive tissues.

It is important to consider your chronic diseases and predisposition to them, especially if it is the spine or heart.

Three classes of half an hour a week at an average pace for beginners is the best option.

If there are no complications, gradually switch to 4-5 times for 45-50 minutes with an additional number of approaches.

How to harmoniously fit strength training into your weight loss program

At the end of the day, you'll still have to burn more calories than you consume to lose weight, and while building muscle can help maintain results long-term, it's still important to get rid of your calorie surplus on a daily basis.

For maximum results, do both strength training and cardio.

Recommends strength training three to four times a week for 45-60 minutes. Strength training also gives you the opportunity to spend more time doing your aerobic workout. The stronger you are, the less effort it takes to perform aerobic exercise.

This means you will be able to increase your cardio performance. For example, having a strong glute helps you move faster and longer when running, which burns more calories. Doing exercises to strengthen your core muscles can help you when cycling, and it can also help you burn more calories.

This way, you don't have to give up your dance classes or cardio on the treadmill - just add strength training a few times a week.

This is what a typical bodybuilding program might look like:

Breast:

• Bench press
• Incline Dumbbell Press
• Crossover

Back:

• Upper pulley to chest
• Bent-over dumbbell row
• Close-grip lat pull-down
• Hyperextension

Shoulders:

• Seated military press
• Swing dumbbells to the side
• Bent-over dumbbell raises
• Retracting the arm to the side on the lower block

Hips:

• Hack squats in the simulator
• Lunges
• Seated leg extension
• Lying leg curl

Caviar:

• Standing calf raises
• "Donkey"
• Seated calf raises

Biceps:

• Barbell/dumbbell curls
• Incline bicep curls
• Concentrated biceps curl

Triceps:

• French press
• Triceps block extensions
• Bending the dumbbell back

As you can see, a typical program includes more exercises with dumbbells, machines, etc. insulating. Rest time starts at 1 minute and decreases by ten seconds each subsequent week until the rest time is only 20 seconds. Each body part is trained 3 times a week.

Although bodybuilders have been following this type of training for decades, that doesn't mean it's the optimal cutting program. If you haven't bulked up to gigantic proportions during the off-season or, God forbid, are taking steroids, then you will most likely be overworked by the large number of sets and exercises in the above program. This type of training combined with diet will cause you to lose muscle rather than maintain or gain it.

A natural bodybuilder should add some modern enhancements to their strength training/fat loss strategy:

• Superset your upper and lower body with mini circuits
• Focus on free weights and compound exercises, and use isolation exercises only to finish training lagging body parts.
• Train each body part 3 times a week, but reduce the total volume by dividing the load between sets and exercises.

Mini circuit training

While circuit training is a great option for fat loss, logically speaking it's not always possible. Anyone who's tried these types of workouts at the gym knows how irritated people get when you use multiple machines at once. Plus, people quickly take over your machine, thinking that everything is already done, and you just moved on to the next exercise in the circuit.

Using mini circuits will give you a powerful fat-burning effect without the logistical nightmare of training and using multiple machines at once.

To avoid this, however, you can simply use "mini circles". Here you will alternate between upper and lower body exercises. Instead of taking up multiple machines and being interrupted by other people, you can settle on one or two machines. A typical combination of exercises I use with my clients is a lower body exercise, such as squats, combined with push-ups, for example.

Focus on high-repetition strength training

Longtime bodybuilders relied heavily on machines and isolation movements in their pre-season programs. Compound exercises (such as those from powerlifting), however, burn more calories. The very fact that you have to use more muscle to stabilize your weight means you develop more muscle and burn more calories and fat as a result.

Machines or isolation exercises simply don't target as many muscles or burn as many calories or fat in the long run. However, isolation exercises should also be part of the training program to develop any lagging body parts. For example, if your rear delt is lagging behind, then include in your workout raising your arms with dumbbells from a position lying head down on a bench.

Physical activity

The process of losing weight goes faster if you increase physical activity during the day. These include jogging in the morning (if exercising in the evening), or evening walks around the city at an active pace in comfortable sports shoes.

It's even better when you have the opportunity to visit the pool or court.

Circuit training at home

Ideally, you can choose a set of home exercises for yourself without equipment:

• walking turning into running in place;
• warming up the joints with circular movements;
• jumping with legs spread and clapping overhead;
• plie squat at tempo;
• swing your legs;
• recumbent bike;
• "bar";
• boxing;
• twisting turns to the sides while standing;
• lifting the legs bent at the knee to the chest, alternately;
• swing your legs up one at a time, standing on all fours;
• pump up the upper and lower abs, fixing your feet against the furniture;
• push-ups from the knees, from an inclined plane, classic.

You can repeat several times, move on to the next type of exercise - this is a circuit training for girls at home.

You can change the set of movements to suit your preferences, focusing on your problem areas. For example, some are more interested in firm buttocks, while others are more interested in toned chest and stomach.

If you practice in a circular pattern, it is advisable to cover the main muscle groups, doing each movement for about half a minute to a minute. Then rest as much as possible and drink water periodically.

Having completed a full circle, rest for 2-5 minutes and continue training in a circle. Increase the practice time gradually - from 20 minutes to an hour.

Complex strength exercise for girls at home

We offer you a set of basic exercises without the use of special equipment, that is, using your own weight.

Squats

The main muscles involved are the front of the thighs and buttocks, as well as the muscles of the lower back, abs and calves.

Technique:

1. Stand straight, feet slightly wider than shoulder-width apart, toes slightly to the sides. Back straight, look ahead.
2. As you exhale, move your pelvis back, squat to an angle of 90 degrees, knees go to the sides and do not go over the toes of your feet, your back is absolutely straight, your feet do not leave the floor, your arms are in front of you.
3. As you inhale, return to the starting position.
4. We perform 3-4 approaches 20-30 times.

Lunges

Main muscles involved: anterior thigh, posterior thigh, gluteus maximus.

Technique:

1. Stand straight, feet together, hands on your hips (if possible, you can hold dumbbells or water bottles in your hands).
2. Take a wide step with your right foot, bend your front leg at the knee, lower your pelvis as far as possible.
3. Bend your back leg at the knee, but do not lower it to the floor.
4. Then return to the starting position and repeat with the other leg.
5. We perform 3-4 approaches 15-20 times.

Push ups

Main muscles involved: chest muscles, biceps, rear deltoid

Technique:

1. Take a standing position on your toes and palms, arms perpendicular to the floor, shoulder blades retracted, chest straightened.
2. As you inhale, bend your elbows, the forearm deviates from the body by about 45 degrees.
3. As you exhale, return to the starting position.
4. We perform 3-4 approaches 15-20 times.

Triceps push-up

Main muscles involved: triceps, triceps brachii.

Technique:

1. The first thing you will need is two stools or chairs.
2. Turn your back to one chair and grab it with straight arms so that your body and pelvis are supported, palms shoulder-width apart.
3. Straighten your legs, fix your heels on the second chair, hang your body between the two chairs.
4. As you inhale, lower your pelvis down, bend your arms at the elbows.
5. As you exhale, return to the starting position.
6. We perform 3-4 approaches 8-10 times.

Equipment for home training

You can significantly expand the list of available exercises with the help of additional equipment and devices made by yourself.

For example, half-liter plastic bottles “with a waist” filled with sand will successfully replace small ladies’ dumbbells.

Weight training is known to help you lose weight faster.

Your home training room should have a small tatami mat. It can be purchased at any sporting goods department.

Of course, you can get by with an ordinary carpet in the bedroom or living room. But practice shows that a special sports surface with the required rigidity not only helps to do exercises correctly, but is also an additional “motivator” for exercise.

The list of simple devices also includes:

• comfortable chair (as a support);
• step platform (you can use a small wooden box, reinforced from the inside with jumpers);
• fitness elastic band (can be made from a medical rubber bandage) and expander (3-5 metal springs on holders in silicone tubes);
• fitball (large ball);
• roller for self-massage after training.

If you want to further expand your home workout program for girls, you can buy a simple exercise bike and a spinning circle.

If finances allow, gradually replenish your gym mini-gym with a treadmill and suitable exercise equipment that will help you work your back and abdominal muscles more effectively.

For cardio training and additional stress on problem areas (where fat is stored most), you need to exercise more intensely, even without equipment, using your own weight.

What do they include

Strength training, like any exercise, consists of three parts: warm-up, main exercises, cool-down. You cannot ignore any of them, otherwise you can overstretch the muscles and damage them.

What equipment is most often used:

• dumbbells, pumps, body bars, weights and barbells;
• simulators (Smith, Gakk);
• improvised and non-traditional equipment for additional weight (for example, a backpack or chains).

Basic exercises:

• “butterfly” and “reverse butterfly”;
• lunges with a barbell;
• dumbbell press sitting, lying down;
• for legs: straightening, bending, adduction, extension, raising on toes;
• leg press;
• push-ups from the floor, from a bench, on parallel bars;
• concentrated flexion;
• bending to the side;
• abducting dumbbells to the sides;
• bar;
• pull-ups;
• pelvic lifts;
• simple squats, plie, with a barbell on the back;
• straight and oblique twists;
• pullover;
• back extension (hyperextension);
• for arms: flexion, extension, with a barbell, on a Scott bench, with dumbbells, lying down;
• dumbbell row on a bench;
• traction on a high block;
• French press;
• steps with a barbell.

Women who are afraid to work with weights such as weights, barbells, as well as exercise machines, can be advised to adapt adapted directions in sports. Initially, they were aimed exclusively at aerobic exercise, but were later supplemented with strength training. They not only promote weight loss, but also allow you to form a beautiful, sculpted body.

Power yoga

Developed by American yoga trainer Beryl Bender Birch. She suggested using asanas in classes that are primarily aimed not at body flexibility, but at working all muscle groups. She has two complexes - for beginners and more advanced. Both accelerate metabolism and have a fat-burning effect. With moderate loads, they allow you to lose weight intensively.

Asanas for beginners:

1. Sumo wrestler.
2. Warrior.
3. Sage.
4. Six points.
5. Plank.
6. Boat.
7. Grasshopper.

More difficult level:

1. Triangle.
2. Cobra.
3. King of fish.
4. Tree.

Including warm-up and cool-down, classes should last half an hour. Trainings are organized every day, always in the morning, to soak up the positive energy of the sun.

Strength aerobics

The second option for anaerobic exercise for women. The exercises here are performed with weights at an intense rhythm. This version of aerobics provides intense fat burning while maintaining muscle mass, builds it without increasing fat tissue, and allows you to burn a large number of calories in one session. Program options:

• AB-Marathon - back and abdominals.
• ABS - aerobic, anaerobic exercises and stretching.
• ABT - burning fat in the lower body.
• Barbell Workout - with a barbell (equally good for both men and women).
• Body Sculpt - with dumbbells, step platforms, body bars.
• Circuit Training - circular strength training.
• Core Barbell - with barbell, core platform and rubber shock absorbers.
• Core Final Cuts is a core platform.
• Core Medical Ball - on balance boards with a ball.
• Core Training - on balance boards.
• Deadly Force - with a barbell, but at a more intense pace than the previous option.
• Energy Zone - for endurance, all muscle groups.
• Flexible strength - back, stretching.
• Magic Power - for losing weight in the most problematic areas of the body.
• Power Ball - with a ball, the main load is on the spine.
• Upper Body - all muscle groups.

Choose a program that will work on the most problematic parts of your body. For women, strength aerobics is an ideal option. However, be prepared for the fact that you will have to study in groups.

Individual home workout plan for weight loss

The main reason why most girls start playing sports, starting with home exercises, is the desire to lose weight.

Most often, the situation is so advanced that they are embarrassed to go to the gym and work out in front of everyone.

Of course, it is better to take advantage of the experience of fitness trainers, but in the Russian outback this workshop is not always available. But videos of girls training at home are freely available.

Helpful advice: If a certain block of exercises confuses you in some way, for example, the shape of your abdomen does not allow you to bend or bend over, you can make the approaches easier.

More complex flexibility exercises should not be put off far, leaving them as an incentive to gain slimness and flexibility.

A good method is the circuit training described above, which can be practiced based on the amount of free time and general well-being.

Let us remind you that after suffering illnesses the body is weakened, it is better to postpone the sports workshop for 1.5-2 weeks.

If circuit training is not your option (no matter what the reason, time or environment), break the daily load into 2-3 blocks.

Your home workout plan for girls can include:

• In the morning – a short warm-up of the joints, walking in place, “plank” and massage of problem areas.
• In the evening - an exercise bike or treadmill (if available), exercises with dumbbells and the main load on the areas being worked.
• Additionally - walking, jogging in the fresh air, swimming pool, court or dance floor.
• Strength training at home using machines - for advanced levels.

As you can see, to get into better shape, you don’t have to go to the gym.

You can bring your body to the standard by improving your health at home, by setting aside half an hour for active movements every day and 3 basic workouts a week for 40-50 minutes.

Home training will save time and money, but it requires self-discipline and motivation.

How to exercise at home: train without equipment!

You don't have to spend a ton of money on a gym membership to get in shape! From this article you will learn how a girl can train at home, having in her arsenal only the desire to play sports and a few available tools.

Nowadays, more and more people are thinking about a healthy lifestyle, but prices for the gym are only rising, so exercising at home is becoming more relevant than ever. After reading this article, you will learn how you can start working out at home, using what you probably already have on hand, and how to set up your home gym that is perfect for your needs.