Women, as we all know, are multitaskers who excel in various spheres of life. Whether it is home, their workplace, their professional life or their personal life, women surely have a lot to look after. In such a hustling life one finds it extremely difficult to make time for going to a gym and making the full use of that gym membership that you already have. While for some hitting the gym might be the best possible way to shed those extra inches while others would prefer some easy-peasy home fitness programs to get in shape. Some of the best workout plans for women are described below
Workouts for Weight Loss
Losing weight is one of the toughest tasks for women due to the physiological and hormonal responses of their bodies. In order to shed weight faster women have to adopt a certain lifestyle for themselves, which not only allows them to eat clean, lose weight safely and faster and at the same time work their muscles and appear toned. Some of the most effective workout routines for women are
These exercise groups comprise of any type of steady exercise which helps you maintain it steadily for at least 20 minutes. However, you must work for 60 minutes per day. Cardio exercises must be aimed for five days per week to ensure rapid weight loss. Cardio is the main exercise for weight loss is not only women but men as well. Some of the common cardio exercises are walking; biking, jogging, swimming elliptical exercises, and aerobics classes are all effective ways to lose weight.
High-intensity interval training (HIIT)
High-intensity interval training, HIIT, is a type of interval training that includes the small interval between some high-intensity workouts. It’s also commonly referred to as “sprint” training. For carrying out these exercises you must start walking the treadmill, on an incline of 8 to 10 percent for one to two minute. Then, immediately after that, you must begin to run up the incline for an interval of 20 to 30 seconds. Ensure that your “work” interval should be a hard one that you don’t allow you another second of activity. Immediately after the 20 seconds, resume the walking until your heart rate comes down to 135 to 145 bpm, then go back to “work.” Do this for 20 minutes thrice per week with one or two days of regular steady cardio in between for best results. HIIT training is an excellent way of losing weight and effective fat loss.
Strength training for weight loss
Circuit training is a popular workout which targets every major muscle group at the same time. This includes performing exercises consecutively without any rest, which also includes a cardiovascular workout. This type of training makes sure you get a toned and sculpted look. Following is the circuit program that should be performed three times per week at a weight that is challenging to accomplish 20 repetitions. This includes Lat pull-down, shoulder press, leg curl, fly, leg press, chest press, leg extension, and back extension. You should continue the circuit as many times as in 30 minutes, at least three times per week for weight loss.
Best home workouts for women
If you are someone who hates going to the gym or simply do not want to invest in a hefty gym membership, there are a number of options for home workouts. You can get as fit in the home as you can at the gym by performing the following exercises.
For performing this exercise you need to stand tall with your feet spread slightly wider than shoulder-width apart. Now, hold your arms straight out in front at shoulder level, so that your arms stay parallel to the floor. After this, keep your torso as upright as you can for the entire movement, with a slight arch in your lower back. Tighten your abs, and slowly lower your body as far as you can by pushing your hips back and bending your knees [B]. Pause, and then push yourself back to the starting position. That’s one repetition. Do 15 to 20 repetitions.
Incline push up
In a push-up position place your hands placed on a raised surface like a box, bench, or one of the steps of your stairs instead of the floor. Keep your body rigid and slowly lower your body until your upper arms dip below your elbows. Take a break and then push yourself back to the starting position as quickly as possible. Do 15-20 reps of this exercise.
To perform this exercise you need to lie on your back with your knees bent and your feet flat on the floor. Now keep your arms outwards to your sides at a 45-degree angle, with your palms facing up. Now try to squeeze in your stomach as much as possible and hold it while breathing normally. Keeping your core tight, you should now squeeze your glutes and raise your hips allowing your body to form a straight line from your shoulders to your knees. Stay still for five seconds-squeezing your gluteus muscles tightly. After that lower, the body back to the starting position Do 10 repetitions of this exercise.
To perform this exercise at home you must lay down on your right side with your knees straight. Keep the upper body towards the right elbow and forearm, which should be directly below your right shoulder. Place your left hand on your left hip. Tighten or squeeze your stomach and hold it that way while breathing normally. After this raise your hips until your body forms a straight line from your ankles to your shoulders. Hold this position for 30 seconds. Repeat this exercise by rolling onto the other side.
Workouts for muscle fitness/Best gym classes for toning and getting back in shape
By doing all these exercises it is ensured that not only you lose weight but also improves your muscle fitness. Whether it is a gym or your own home’s comfort, doing these exercises is easy and is bound to show you results if you are consistent for it. However, it must be kept in mind that losing weight or improving your overall fitness is an amalgamation of diet, exercise, and patience.