Do you want to get slim and smart at home? I also lost weight at home. No gym is required if you decided to lose weight; just need a proper weight loss system that you can incorporate with home workout I am going to share now.
The main thing about women is we have no time for ourselves, it is a severe problem if your weight is too much or you are fat because it create different issues like health issues. If you are fat little things, attack you.
So, here is good news you need no gym, you can do lots of exercises and can get lean. No equipment is required for home workout.
Another vital thing is to note your measurements before you start so that you can record your changes and focus on your goals.
So let start, sweet women. I will guide you about exercise and some example of plan you can do it.
Do warm up 15 min and cool down 15 min when you exercise.
- 1 day Monday leg workout( squats, lunges, wall sit, bridge, and step-ups)
- 2 day Tuesday walking (30 minutes to 60 minutes )
- 3 day Wednesday full body day ( burpees, jumping jacks, mountain climbers)
- 4 day Thursday running(30 minutes to 60 minutes )
- 5 day Friday abs workout(push-ups, dips, plank, bicycles, crunches)
- 6 day Saturday walking (30 minutes to 60 minutes )
- 7 day Sunday rest
Exercise For A Leg Workout
A squat is a very critical exercise for your body because it is useful as well as work on your lower body that consist most fat then all. There are many types of squats, like jumping squats, side squats, rotating squats. If you have weights at home, use it. It will make your leg flexible.
A lunge is an excellent exercise for legs. It will focus on leg muscles like thigh, hips, etc. So it will target mainly your leg to make it lean as squats. Lunge has many types you can try like stationary lunges, jumping lunges, walking lunges so that you can do it easily at home with no equipment.
It is an excellent exercise for glutes, calves, and thighs. You can do it with a resisting band as it is easily available online or keep some weighed bottle so you can feel more effective. Bridges can be a single leg. So it is very easy to do at home; you can do it for 30 seconds to 1 minute per set.
It is another effective and easy exercise you can do for legs at home. How to do it?
You need to just sit like a chair with a wall and hold on your position 30 seconds to 1 minute. It is very easy and needs no equipment.
You can use a hard box, bench for this exercise, or weight to make it more effective. It is used to maintain your balance and strength. This exercise mainly focuses on your legs.
Exercise For A Full-Body Workout
Burpees are the most effective exercise for making your body lean and flexible. It will work for your thigh, claves, hips, arms, etc. So it is a full-body exercise you can do it easily at home with no equipment.
Jumping jack is another exercise that helps you to make your body lean. It will focus on your chest, arms, legs. So it is a full pack workout which makes your body slim and smart.
Mountain climber is a great exercise that focused on your whole body and makes it lean as this required no equipment and worked on your upper and lower muscles. So it is easy to do and useful as well.
Exercises For Arms And Abs
it is a full-body exercise. Push-ups work on lower and upper body muscles. If you are a beginner, you can do knees push-up, it is an easy form of push-ups. Push-ups are easy but effective too.
For this exercise, you can use a chair, wooden stool, couch. It is best for the tricep. It mainly focuses on your upper body muscles like shoulders, arms, chest, etc.
Plank is easy; it is a position that focuses on your arms because, in plank, you carry your whole body weight on your arms, so it will make your arm flexible and strengthen. There are many types of plank you can do like a simple plank, one-sided plank, single-leg plank, so this is another useful exercise for arms and abs.
Abs bicycle is very good for abs. Because when you do it, you will feel stretch in your abs and lower part, which cut your stomach and waist fat and make your upper body flexible. So do these for having a flat belly.
crunch is another effective exercise. It is very easy and mainly focuses on your belly and upper body muscles like chest, arms, etc.
Crunches have many types like wall crunches, side crunches, bicycle crunches, long arm crunches, etc. So you can do it easily at home; you can take a weighted bottle for more effective results.
So in this article, I focused on the workout you can easily do at home with no equipment. You can make your plan. I recommend you to take each muscle each day, so it makes you focused on one part of your body.
Easy Home Plan For Women
- Squats 10 reps x3
- Lunges 10 reps x3
- wall sit 1 minute 3 reps x3
- bridge 20 reps x3
- step-ups 10 reps x3
Abs And Arms Day
- Push-ups 10 reps x3
- Dips 10 repsx3
- Plank 60 seconds x3
- Bicycles 10 reps x 3
- Crunches 10 x 3
Full Body Workout
- Burpees 10 reps x3
- Jumping jacks 10 reps x3
- Mountain climbers 10 reps x 3
- Skipping 20 reps x3
So this is a plan you can easily do at home. You can make changes according to your level, and if you are done with this plan, you can increase your reps and sets, too, according to your level and need.
Go for it, sweet women…