Workout Routines For Women at Home to Lose Weight

October 1, 2011 by  
Filed under Workout Routines for Women

workout routines for women
Workout Routines for Women

Workout Routines for Women at Home to Lose Weight Quickly

Looking for good, effective workout routines for women at home to lose weight? Weight loss is a constant struggle for most of the people. People try out various ways to shed the extra pounds from their bodies. They try various diet plans and many exercise/ workout regimes, but all in vain. Most of the workout routines are outdated. Neither these plans help the women to lose weight, nor do they help them in getting the slim, feminine physique.There are plenty of workout routines for women at home to lose weight but all those lead to muscular and masculine bodies. But obviously, women prefer slender and thin bodies.

Women may train at a gym or at home depending on their schedules. While there are almost all equipment and facilities available at a good gym, but for the women who prefer exercising at home must buy some inexpensive equipment. A small (soccer-sized) ball, a bath towel, a desk chair, an area free of furniture, some good dance music and a tall glass of water are some of those things that would be required to train at home.

Workout Routines For Women at Home Exercises

It should be remembered that a four-minute warm-up is required before starting workout routines for women. Running in place or walking briskly around the house will help the heart-rate go up.

  • Ab twist: This is one of the most effective workout routines for womenat home to lose weight. While sitting on the floor and towel underneath you, and feet shoulder-width apart, hold the ball with both hands and arms extended in front of you. Slowly lie back, tucking in with tight abdominals at all times. Stopping at halfway to the floor and twisting to the left, you need to reach toward the floor with the ball. Slowly twist over to the right side while holding for a beat followed by normal breathing and concentrating on contracting abdominal muscles.
  • Back pull: This is highly effective among the top workout routines for women. With the towel rolled lengthwise, one end should be grasped in either hand. Then the towel needs to be raised over head with arms extended. Inhale, and then start bending the towel behind your head, exhaling slowly simultaneously. Remember not to tense the neck.
  • Push-up: Place the towel under the knees for support. Kneeling on the towel, find a position so that the torso is at a 45-degree incline. With hands slightly wider than shoulder-width apart and fingers spread, lower yourself (until torso is two inches off the floor) while inhaling and abdominals tucked. Hold, and gradually press up to the starting position.
  • Dance-break: A four-minute dance break is required which will not only boost your confidence but also help you burn some calories. You might dance through one song or two. Drink some water.
  • Heel-walk: Sit in the rolling chair with shoulders back and abs tucked. The task here is to move forward by digging heels into the floor. This should be continued for 2 minutes. It is a hard exercise, so a glass of water is recommended after completing 2 minutes.
  • Bridge: Lie on the floor with knees bent, feet flat on the floor and hands at sides. After inhaling, the bottom and lower back should be raised off the floor while exhaling. After holding for one count, release gradually without letting the bottom touch the floor until all 12 repetitions are completed.
  • Hamstring curl: Lie flat on stomach with ball between ankles and head resting on crossed arms. Then the knees need to be lifted off the floor as high as possible, while still squeezing the ball and keeping the legs as straight as possible. Now slowly bend the knees until the feet point toward the ceiling. Exhale while curling up and inhale while releasing.
  • Arm Extension: With towel rolled up lengthwise, one end should be placed in the left hand. Left arm should then be straightened directly over the head. Now grasp the other end of the towel with the right hand reaching behind the back. Gently pull down the towel with right arm, bending left arm behind the head. Inhale while holding the towel steady. Exhale and bring the left arm to the starting position keeping tension on the towel with right arm. Then repeat on the other side.

A sincere workout, just thrice a week, will bring results in less than a month’s time. Of course, a healthy diet needs to be followed as well in addition to maintaining the workout routines for women at home to lose weight plan.

Workout Routines For Women – The 45 Minute Workout Plan

October 1, 2010 by  
Filed under Workout Routines for Women

workout routines for women

Workout Routines for Women

Workout routines for women are different than those for men. When it comes to looking fit and sexy women and men have different ways in which to accomplish that. For men it usually comes with the thought of weight training and bulking up, women however are more interested in firming up and looking lean. However, weight training is just as beneficial for women as it is for men. Contrary to the popular belief that women should only workout with light weights this routine is different. Women are free to pick the heaviest weight they can handle.

Workout Routines for Women #1- Super Set Training

Super set training has been used by many body building gurus to build muscle fast in a short amount of time. Super sets however, have been proven to provide great results in women when done the right way. These are good workout routines for women. The following super-set workout plan is a great one for women to start off with.

1A) Dumbbell Squat- 8 reps
1B) Dumbbell Incline Chest Press- 8 reps

2A) Dumbbell Split Squat- 8 reps
2B) Dumbbell Flat Bench Press- 8 reps

3A) Pull ups- 5 reps
3B) Push ups- 8 reps

All of these workout routines for women should be done with medium to heavy weight. The great thing about super-set workouts is that they are fast and fun to do. They are a great way to build lean muscle fast for maximum fat loss.

Workout Routines for Women #2- Interval Training

Interval training is a great way for women to build stamina and target belly fat. This is one of the best workout routines for women because they will shape and define your legs and carve out a nice looking flat stomach. Intervals are easier when done on a treadmill because you are able to monitor your time and speed. An example of an interval would be running at a moderately fast pace for 45 seconds then slowing down to a jog or walk for 90 seconds. For a good interval session each workout must have 6 intervals. This is the minimum requirement for a good fat burning cardio session.

Super-sets and intervals each take about 20 minutes to complete. If you decide to do them back to back then you are looking at a 45 minute workout. Combining these two workout routines for women is so powerful that you only need to do them 3 days a week to get amazing results. If you are in a hurry you can also do super-sets one day and intervals on another for a total of six days at 20 minutes per workout.

Workout Routines for Women–The Final Word

So if you are looking for time efficient workouts for women then visit our Quick Home Workouts blog where we offer reviews of the best women workouts.

Workout Routines for Women to Lose Weight and Tone Up the Muscles

October 1, 2010 by  
Filed under Workout Routines for Women

workout routines for women

Workout Routines for Women

There are some major differences between gym workouts for men and workout routines for women due to the physical differences between the two sexes. This is why what mostly works for men might not be best for women. The gym workout routine is usually made in a way that helps lose tummy fat, tone up muscles without making the woman look like a body builder. At the same time it should give her that sexy appearance that she craves. Men’s needs are mostly different.

Workout Routines for Women–Things to Consider

There are a couple of things that one should keep in mind when deciding on the best workout routines for women. First of all, where will the workout take place? Will it be in a gym, or at home? Next is the question on how to start the routine in order to get the most of it. Then finally, how much time should a woman actually spend on her daily exercises? It is also important to ask oneself what the main aspects that one should focus on for the routine schedule are.

The Best Schedules for Workout Routines for Women

There are three main schedules in workout routines for women that are worth looking into in order to help women lose the weight in those flabby areas of their bodies and get their stomachs and breasts firm again:

  • The first schedule should tone up all the body muscles and this is a particularly useful routine for beginners or women who have hardly any time for practice. This basically consists of doing the routine 5 days, meaning the first 3 days are about lifting weights and the last 2 on cardio exercises.
  • The second schedule is done more on a steady pace which will help the lower and upper body parts get the proper workout and help the person lose weight faster.
  • Finally the third among the workout routines for women helps one lose weight from specific areas. This is basically about lifting weights for 5 days and doing cardio for the next 2 days.

Other Schools of Thought Regarding Workout Routines for Women

However if you don’t want to spend that much time on these workout routines for women, or you might not have the time to do them at this fast pace, you can do a much simpler routine. All you need is 7 minutes of your time per day, no more.

To learn more about the 7 minutes workout routines for women that will help your body get firm again while at the same time help you lose that extra fat from your stomach, visit

Workout Routines For Women with the Kettlebell

October 1, 2010 by  
Filed under Workout Routines for Women

workout routines for women

Workout Routines for Women

Workout routines for women are great with the kettlebell. Women love Kettlebell’s because they do a great job of targeting trouble spots important to women: hips, thighs, and butt. Almost every single Kettlebell movement adequately targets these muscle groups.

Workout Routines for Women–The Kettlebell

But women need to be careful not to overwork these muscle groups. I don’t believe in spot reduction, and when your body burns fat, it burns fat all over your body. If you have significant levels of bodyfat in these areas, make sure you combine your kettlebell workout routines for women with a sound diet.

How Does the Kettlebell Help with Workout Routines for Women?

So what are effective Kettlebell Workout Routines for Women? Well, just as I don’t believe in spot reduction, I don’t believe that you need a dramatically different program for women. For any goal that you have you want to simply modify a basic workout to include movements that target your trouble spots.

For example, here is one of the basic Kettlebell workout routines for women:

  • Kettlebell Row, 2 sets of 5 repetitions, 60 seconds rest
  • Kettlebell Swing, 2 sets of 10 repetitions, 60 seconds rest
  • Kettlebell Overhead Press, 2 sets of 5 repetitions, 60 seconds rest
  • Kettlebell Front Squat, 2 sets of 10 repetitions, 60 seconds rest
  • Kettlebell Chest Press, 2 sets of 5 repetitions, 60 seconds rest

There are a few simple modifications we can make to this workout to make it one of the more effective workout routines for women:

  1. Place all lower body movements in the beginning
  2. Add one more lower body movement into the mix
  3. Increase overall volume (sets and reps) of lower body movements

More Ways the Kettlebell Can Be Used in Workout Routines for Women

Now, if there is another part of your body you wish to work on, say triceps, then you can certainly add more volume to overhead and chest presses – two great kettlebell tricep movements.

In addition, you can add in tricep pullover or extensions.

As you progress with your training and become more experienced, you will be able modify any workout to suit your needs.

One of the best Kettlebell programs I’ve come across is Kettlebell Revolution. You can learn more about this powerful training program on my blog,

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