Fitness workouts at home for girls. Secrets of home training: an effective training program for girls

This article presents several home workout options for girls. We will tell you how to set yourself up for sports, what equipment you need to purchase, and also offer several workouts for the upper and lower body at home.

A training program for girls at home is an excellent opportunity to tighten and correct their figure. This is especially relevant and convenient for those who do not have the desire or opportunity to go to the gym and work out with a trainer.

Reasons why you don't want to go to the gym

Many women feel uncomfortable working out in the gym for the following reasons:

fear of large crowds or reluctance to exercise in a crowd;
fear of ridicule and sidelong glances from pumped-up visitors;
fear of failing on the simulator;
unfamiliar environment.

This is why we need a strength and cardio training program for girls at home. At home, no one is standing over your soul, you can turn on your favorite music and study at a convenient time.

Basic rules for effective home training

In order for sports/fitness activities to give maximum results, a woman must adhere to certain rules, which are listed below.

Choose a time. This should be a convenient time when no one will distract or interfere. There is no need to forcefully train, get up early or exhaust yourself. The training should take place in the most comfortable conditions, at the most comfortable time for your body.
Purchase the necessary equipment. Dumbbells of varying weights, a rubber mat, weights, a stepper, a fitball, a jump rope, and a tracksuit are perfect for home use. All this can be purchased at sports stores.
Train for at least half an hour. It will be hard at first, and fatigue will appear quickly, but it is important that the body gets used to and adapts to the physical activity. This happens after about 20 minutes of practice. As you get used to it, you should increase the time.
Exercise systematically three to four times a week without skipping. No visible changes will occur in a couple of sessions; regularity is what is important. An interval of one or two days helps the muscles recover and avoid slacking.
Follow the execution technique. It is very important to do the exercises correctly, following all the necessary instructions. Improper execution threatens not only with unsatisfactory results, but also with unwanted stress on internal organs. There is a risk of serious injury.
Alternate the load. For example, do cardio twice a week: run/walk on a treadmill, jump rope, ride a bike, walk on a stepper. And twice - do strength exercises with dumbbells, fitball, barbell. You can also alternate workouts on parts of the body so that the body does not get used to the load. For example: one day on the legs and buttocks, another on the arms and back, and next time on the abdominal muscles.
Create an individual lesson plan for yourself. A clearly developed plan will give more effective results than chaotic, ill-conceived exercises. In order to choose the right program, you should consult with a trainer or create it yourself if you have the necessary knowledge in this area.
View various online workouts. Today you can find entire programs on the Internet with all the necessary instructions and tips. A visual training process helps you perform the exercises correctly without compromising your technique.
Use furniture. Regular chairs can be useful for doing reverse squats and lunges, and a window sill for a good stretch.
Don't forget about warming up and stretching.
It should be remembered that you need to start doing fitness only after warming up well, otherwise you can get injured and the result will be unsatisfactory.
After the training process, you need to spend 10-15 minutes stretching to relax the muscles and increase their elasticity.

An example of a home workout for women for the lower and upper body

Below are classic, simple upper and lower body workouts that you can easily do at home.

Warm up for ten minutes. It is necessary to start warming up with the neck muscles;
Back lunges. Three sets of twenty repetitions on each leg. There is a 1 minute break between sets. Technique: straight back, feet shoulder-width apart, one leg placed back. You need to squat at an angle of 90 degrees;
Raising the pelvis from the floor. Three sets of twenty repetitions. Technique: the pelvis rises as high as possible and stays in this position for 2-3 seconds, then lowers. Note: you cannot touch the floor, your abs must be tense;
Squats with wide legs. Three sets of fifteen repetitions. Technique for performing the exercise: legs are placed wider than shoulders, the pelvis is pulled back, the back is straight. Note: the abs should be tense, and you should squat as low as possible;
Extending your legs to the sides. Three sets of twenty repetitions on each leg. Technique: straight back, feet shoulder-width apart, one leg moved to the side, creating an angle of 90 degrees, and then raised. After twenty repetitions, rest for 15 seconds, and then switch legs. Note: the leg must be raised as high as possible and the back kept straight;
Jump rope 100 times. If desired, you can replace it with a ten-minute run, cycling/rollerblading or intensive walking on a stepper;
Stretching. After training, you need to stretch well to relax your muscles and avoid severe soreness.

Warm up for ten minutes;
Plank three to four sets of thirty seconds. Technique for performing the exercise: take a lying position, rest your toes and elbows on the floor and stretch your body. Note: For maximum effect, tighten your stomach, do not stick out your buttocks or allow them to sag. Position: the body should look like a perfectly straight line;
Push-ups on crossed knees, three sets of 12 times. Due to the fact that girls have weaker arms than men, it is better to do push-ups on your knees. The abs should be tense;
Raise your arms to the sides with dumbbells, three sets of fifteen repetitions. Technique: Raise your arms until they are parallel to the floor. Note: for the first time you should not take dumbbells over a kilogram.
Side plank three sets of thirty seconds. Technique: turn to one side, lean on your elbow and legs, stretch your body. Note: the abs must be tense, it is forbidden to bend your back, as you may get injured;
Jumping rope for ten minutes or walking on a stepper;
Stretching.

Between exercises, you need to drink 200-250 milliliters of clean water to avoid dehydration.

It is also important to understand that, no matter what the load, over time the body will get used to it. Therefore, you need to change the program every two to three months.

The benefits of home workouts

Any physical activity is very beneficial for the body and overall health. And regular exercise, even at home, increases the level of endorphins in the blood and strengthens the immune system. What other benefits do home workouts provide:

The figure becomes firmer, more flexible and elastic.
The appearance of cellulite is reduced.
The immune system is strengthened.
Increases endurance.
The quality of sleep improves and breathing normalizes.
Your mood improves.
The figure takes on beautiful shapes.

Home workouts with Jillian Michaels

Jillian Michaels is one of the most famous fitness trainers in the United States, often appearing on various television shows. She has developed more than thirty programs for losing weight, pumping up the buttocks, abs, flat stomach, yoga, and also accelerating metabolism.

All training is divided into blocks according to difficulty level and duration. The program can be selected individually depending on your own needs. All exercises are available on the Internet, so you can study them and see the technique of execution.

The benefits of her fitness programs

The main advantage of fitness with Gillian is that all programs are very diverse and aimed at maximum results. Therefore, every girl can choose what she needs.

The effectiveness of these exercises has been proven by many clients who have achieved phenomenal results.

Classes based on her video lessons are suitable even for people with poor physical fitness, because special programs have been developed for them. No special equipment is required, the maximum is dumbbells and a sports mat. Each program lasts 30 days and is divided into three levels, each of ten days.

You also don’t have to worry that the body will get used to the load and the exercises will no longer be effective, because two or three new programs are released every month. They can be combined and changed.

Nutrition for regular exercise: sample menu

You need to understand that if you do not adjust your diet, there will be little benefit from exercise alone.

Day 1

Breakfast: two scrambled eggs with tomatoes and cheese/oatmeal with milk and a handful of walnuts;
Snack: apple baked in the oven with cottage cheese, honey and raisins;
Lunch: lean potato casserole with zucchini, eggs and cheese + pickled champignons with onions;
Snack: cottage cheese with apple and banana + a glass of sourdough;
Dinner: chopped chicken breast cutlets with herbs, steamed + vegetable salad dressed with olive oil;
Late dinner: low-fat cottage cheese casserole with honey + two egg whites.

Day 2

Breakfast: cottage cheese pancakes with jam and banana / buckwheat with milk and honey;
Snack: vegetable salad + glass of kefir;
Lunch: steamed chicken with carrots and onions + durum wheat pasta;
Snack: bread with cream cheese and avocado;
Dinner: omelet of two yolks and three whites + salad of fresh vegetables and herbs;
Late dinner: protein on water/low-fat cottage cheese with honey.

Day 3

Breakfast: oatmeal with milk, dried fruits and honey + fresh pear/apple/orange;
Snack: two boiled eggs/ scrambled eggs;
Lunch: turkey meatballs + baked champignons with sour cream and cheese;
Snack: two apples, whole grain bread;
Dinner: salad of seafood, avocado and fresh vegetables, dressed with olive oil;
Late dinner: protein on water / low-fat cottage cheese with fermented baked milk.

In conclusion, it should be noted that training at home will bring maximum results and benefits, as with a personal trainer, only if you perform them systematically, without skipping, follow the execution technique and at the same time eat right.

It is imperative to change the program every two months and increase the load, because the body gets used to it, and the process of losing weight/increasing muscle mass slows down.

You should understand: if you exercise from time to time, do an insufficient number of repetitions and do not follow the above rules, which we described in this article, then the desired changes in your figure will not happen.

Sometimes a simple lack of time becomes an obstacle on the path to an ideal body. Modern girls, busy with work, home, and family, simply cannot find a free moment for themselves. Also, the reason for an imperfect figure may be a lack of financial resources, laziness, or even embarrassment, because the fitness center is mostly inhabited by curvy girls, whose trainers are beefy guys. And women, afraid of feeling like black sheep against the backdrop of well-groomed ladies who constantly monitor their figure, simply deny themselves such a pleasure as visiting specialized sports institutions.

But the impossibility or unwillingness to purchase a membership to a fitness club does not mean that you can never have a beautiful, fit and slim body. You can solve the problem with an imperfect body on your own without the help of professionals and instructors. A workout program for girls at home will help bring your body closer to perfection.

To achieve good results, the desire to play sports is not enough. It is necessary to think through the entire training plan, including the set of exercises, the number of approaches, the regularity of classes, and rest time. Having decided on the program, it is important to strictly follow the sequence of exercises and the frequency of their implementation. Only a systematic approach will help you achieve success.

Beginner level

You shouldn’t rush right off the bat; gradualism is important in everything. If you have not previously exercised, you should not overload your body at the initial stage. Even if you start exercising from morning to evening and work yourself to the point of exhaustion, you won’t be able to get an ideal body right away.

The “Beginner” level is necessary to prepare the body for future physical activity. At this stage we will only work with our own weight without using additional objects.

The optimal number of classes per week is 3. There should be a gap of one day between classes, so we give the body the opportunity to rest.

Level 1 lesson plan.

For each exercise, do three or four sets of up to 20 repetitions each. That is, you need to try to do the maximum number of repetitions, but no more than 20 in one approach, and 60 in three. The total training time is 40 minutes. The break between workouts is up to 1.5 minutes.

1 day:

ordinary squats;
bridge;
forward lunges;
raising from the feet to the toes;
raising the body while lying on the floor (we pump up the abs);
push-ups on your knees.

Day 2:

lunges;
back push-ups;
abducting the legs with emphasis on the hands back;
bridge;
raising the body while lying on the floor.

Day 3:

ordinary squats;
push-ups;
long reverse lunges;
raises on toes.

Amateur level

The transition to this level can only be done after you feel that you can easily carry out the program of the previous level.

The body is already accustomed to regular exercise, which means it’s time to start using additional equipment. At this level, it is advisable to use dumbbells, but if there are none, you can replace them with plastic bottles of water.

Level 2 Lesson Plan.

The regularity of classes and the frequency of approaches remain identical to the previous level, but for exercises using dumbbells the maximum number of repetitions is 10 per 1 approach.

1 day:

squats - arms with a dumbbell along the body;
back push-ups;

Day 2:

standard push-ups lying on the floor;
dumbbell raises while lying on your back;
back push-ups;
alternate arm curls with dumbbells;
lifting the body while lying on the floor (press).

Day 3:

alternating lunges with dumbbells;
pumping up the abs - lying on the blue, raising and lowering the upper part of the body;
calf raises with dumbbells;
gluteal bridge with weight.

The transition to the next level can be achieved after 4–5 months of regular training.

"Pro" level

This level involves repeating previously performed exercises with an increase in the number of repetitions and approaches, as well as adding new exercises - pullover with a dumbbell on a chair and slow squats. During the training, various muscle groups are worked out, which makes the training more effective.

Level 3 Lesson Plan.

At this stage, the number of training increases to 4 sessions per week. Number of approaches 3–4 times, repetitions 12–20 times.

1 day:

slow squats 3 sets of 30 seconds;
seated dumbbell raises;
standing dumbbell press;
calf raises with dumbbells;
standing dumbbell flyes;
lying on your back, we raise and lower the upper body often - pumping the abs.

Day 2:

simple push-ups;
alternating arm curls with dumbbells in a sitting position;
pullover with dumbbell on a chair;
lying on your back, raising dumbbells - from the floor and above you;
abdominal exercise - lifting the body from a lying position.

Day 3:

back push-ups;
dumbbell row to the body;
deadlift with dumbbells;
abdominal exercise – lifting the body from a lying position;
seated arm extensions with dumbbells.

Day 4:

alternating lunges on the legs with dumbbells;
raises with dumbbells on toes;
a bridge with a load without support;
abdominal exercise – lifting the body from a lying position;

Fat burning workout at home

If the main goal is to lose weight, you can perform a special set of exercises aimed at burning fat.

Warm up.
Push-ups up to 20 times.
Jumping rope up to 100 times.
Lying straight leg raises up to 20 times.
Abdominal exercise - lifting the body from a lying position.
Stretching.

By doing these simple exercises up to three times a day, you can lose a few kilograms and get your body in order.

Video - Great workout for girls at home

How are workouts beneficial for girls?

Many girls mistakenly believe that playing sports is a man’s business and are sure that regular exercise will not only not make the body beautiful, but will also make their breasts smaller. For this category of women, it is much more common to torment the body with various diets in an attempt to achieve slimness.

In fact, training gets rid of subcutaneous fat, tightens the body, and increases the tone of the body. With regular exercise, without restrictions on food and drink, or taking pharmacological medications, you can get a beautiful, slim, and, most importantly, healthy body.

Exercising at home: what to remember?

Sports training will lead to the desired result only if the basic rules are followed.

You can start each lesson only an hour and a half after eating.
Proper breathing during exercise plays an important role. Exhale through your mouth and inhale through your nose.
Before each workout, it is necessary to warm up, preparing the body for further physical activity. The recommended warm-up time is about 10 minutes.
While exercising, you shouldn’t limit yourself to drinking water, but you shouldn’t get carried away either.
At the end of the workout, it is important to stretch the muscles to consolidate the results. 7-10 minutes is enough to stretch.

Working out at home is a great option to get your body in order, correct problem areas and lose a few extra pounds. But it is important to remember that any exercise is good and effective only in combination and when performed regularly.

This workout program for girls at home will help you lose excess weight and build a beautiful figure. Isn't this the dream of every second girl? Let's start training.

What you can do at home

A girl's body is slightly different from a man's. And not at all what you thought. We are talking about biochemical metabolic processes.

In the body, testosterone is responsible for muscle anabolism, and some estrogens are responsible for fat anabolism. When a man loses his masculinity due to drinking beer and a passive lifestyle, the level of testosterone in his body drops and the level of estrogen increases. A beer belly appears, and fat begins to accumulate on the hips and buttocks. The figure is rebuilt according to the female type.

When there is a lot of testosterone, the body stays in good muscular shape.

Girls also have their own level of the male hormone, but it is 20 times lower than that of a normal man. This level is not enough to build huge muscle mass, but it is quite enough to tone the muscles and develop strength (albeit not to male levels).

Therefore, a girl’s training is different from a man’s. Maybe it contains the same exercises (although there are many that men don’t do), but they are performed with different weights and a different number of times. Whether in the gym or at home, the training programs will be similar.

At home for girls, fat burning training can consist of the following elements:

Aerobics.
Classic cardio.
Circuit training with light or no weights through gymnastic exercises.
Yoga, by the way, also helps burn fat and achieve slimness!

At home, all the conditions for studying have been created for the girls - the only obstacle is your laziness!

Let's consider the most interesting options separately.

Circuit training for girls

One of the best options is a workout for girls to lose weight. People like to say fat burning workout at home. Few people understand what it means to burn fat or how it actually happens. Most people rely on exercise. First you need to have willpower and put a lock on the refrigerator! This is the main rule!

Circuit training at home for weight loss may contain a mixture of CrossFit and dance, for example. Here are some exercise options you can use for your workout.

Jump Squats

Do 10 squats with your arms extended in front of you. At the top, when your legs are already straight, jump up. Use the springy effect at the bottom point, do not extinguish it. It is very comfortable.

You can do these squats in the morning every day, increasing their number to 30.

A more difficult option is to jump from a squatting position with your hands on the floor. When moving up, raise your arms above your head.

Lying knee to chest throw

Stand on your hands as if you are about to do push-ups. Don't worry, we're not talking about push-ups!

Spread your legs wide, lift your pelvis up. Alternately, pull one or the other knee towards your chin or chest. Do everything at your own pace. You can do this exercise immediately after jump squats.

Do 10–30 intense movements for each leg.

The main note: we work with a cross - the right knee goes to the left side of the chest, the left knee goes to the right.

Jump rope or toe jumping

If you have high ceilings and a jump rope, use it. If the conditions are not so good, just jump on your toes. Alternate your right and left legs, doing 3-5 jumps on each leg in turn.

Place a stopwatch in front of you and jump for 60 seconds. This can be done after the previous exercise.

Crease on the back

After jumping, bring your heart rate back to normal and lie down on your back (lay down some comfortable rug). And we perform simultaneous lifting of the body and legs. You can bend your knees and touch them to your chest. Do this 10-30 times.

For those who find it difficult to do a fold, you can lift the body in tandem with raising the legs:

Raise the body once and lower it.
Immediately after this we raise our legs and lower them.
We raise the body with a simultaneous turn of the elbows and torso towards the right knee, and lower it.
We raise our legs.
We repeat the rise of the body with a turn to the other knee.

These 4 elements will make up an exercise that we will call “complex twisting”.

Lifting the pelvis while lying down

This exercise is also called the gluteal bridge. We lie on our backs, arms extended along the body and lying on the floor, palms down. Legs are bent at the knees. Raise your pelvis as high as possible, then lower it back. Do this 10–30 times.

Raising the pelvis with your back up

Now we turn over onto our stomachs and stand on our elbows and toes. Using the force of the pelvic muscles, we lift it high up and lower it to a straight line with the rest of the body. 10–30 times.

Taking the leg back

We stand on our elbows, like last time, and on our knees. We take each leg back and up in turn. 10–30 times for both legs. Then you can put weights on your legs.

Scissors from a prone position

We lie on our side, leaning on our elbow. The second hand rests on the floor in front of you. Raise your leg up. We do this 10-30 times and turn over to the other side.

There are many more exercises and their variations that can be included in a workout program for losing weight at home. But you can try these first.

If you can do all of these exercises in one cycle, starting with 10 repetitions, and repeat 2-3 such cycles with a 120-second rest, you will burn a decent amount of calories.

A training program for girls at home does not have to include all of these exercises, and it is also not necessary to do them in the form of a superset or circuit. You can take a break of 30 seconds between each exercise. It is important that you sweat and get tired. If you don't sweat a drop during a workout, it's a bad workout. Moreover, you definitely won’t be able to burn fat from such training. To lose weight, you need to sweat.

Cardio

The jump rope mentioned in the last section is also a cardio element. But classic cardio is an exercise bike, a treadmill, an elliptical, and possibly a stepper.

Do you have anything from this house? Great! 40 minutes of work at a heart rate of 120–125 beats.

Do you want to really lose weight? Try interval elements.

Home workouts in interval mode are a good weight loss option for girls.

For example, you are pedaling an exercise bike. Set the load higher, accelerate to the maximum possible rhythm and maintain this speed for 20-30 seconds, then reduce the load and continue pedaling at a slow pace, restoring your breathing and heart rate.

Abdominal cords

Use the following basic abdominal movements as supersets:

Raising the body while lying down with your knees bent.
Alternately raise your legs.
Raise your legs at the same time.
Raising your body with your legs up.
Lying crunches.
lying down - stretch out your arms and try to reach your heels with them, twisting at the lower back. The right hand tries to reach the right heel, the left - the left.

Aerobics

Open the Internet, enter “aerobics video course” and carefully repeat what is happening on the screen.

Why aerobics is good:

You are positive, making rhythmic movements to the music
You are sweating and your heart rate is 120–130 beats per minute.
You lose weight and become slimmer with every workout!

Aerobics is great for burning fat at home. It lasts about an hour, during which time up to 400 calories are consumed. Don’t be too lazy to get to the pool - water aerobics burns up to 700 or more calories during the same time. Almost 2 times more.

For more variety, buy a fitness hoop and spin it around your belt. You can also take a step platform. Then you can do step aerobics.

Using dumbbells and weights

Working out at home is hard to imagine without dumbbells or weights. They lie in the corner, pleasing to the eye. I want to take them and work with them. And if you don’t have dumbbells, then you won’t be able to force yourself to exercise.

You can do aerobics with dumbbells. You can systematically do various exercises, such as flyes, presses, squats, lunges with dumbbells.

A training program for losing weight for girls with dumbbells, for example, may look like this (circular version):

Dumbbell bench press 15 reps.
, you also need to do 15 repetitions
Press dumbbells from behind your head, the same number of times.
Curling arms with dumbbells - stand - the same amount.

Rest until your heart rate returns.

Squats with dumbbells – 1 set of 15 reps
Lunges with them, the same number of times
Bent-overs with dumbbells and Romanian or deadlifts 15 times.
- also 15 each.

Rest until your heart rate is fully restored

Well, after the press. You can make a bunch of 7-8 exercises, where every 2 will be connected into a superset. We have already talked about this above.

As for weights, you can put them on your arms and legs and perform any exercises that you did without weights. Thus, the load on the muscles will be greater, and, therefore, the training will be more effective.

Principles of program design

Workouts for girls at home should consist of different exercises.

Any weight loss program should include cardio before and after the main workout. Cardio should be followed by the most difficult exercises, such as leg exercises. Then come the chest-back and arms-shoulders. You can complete your workout with abs.

It is more difficult for men to exercise at home - they need weights. But for girls, small dumbbells and intense work in 7 sweats are enough to lose weight. The female body is slightly different from the male one.

You can do the same complex several times a week. You can divide workouts by muscle groups - but this is more suitable for gaining mass and creating good relief. To lose weight, it is better to use circuit training.

In the simplest case, for women to lose weight, in general, regular cardio and diet are enough. But with this training regimen, the fat will simply disappear, and the shape of the muscles will remain virtually unchanged. If you want not only to lose weight, but also to pump up, use cardio in doses, being sure to perform exercises on specific muscle groups.

For more complex goals, you need to draw up an individual program in each specific case.

We take nutrition into account

Many people start training, a month passes - there is no result. And even worse - the weight is growing!

What's the matter? What about food, have you changed your diet in any way? No. And this is exactly what needs to be done! Eat less fast carbohydrates and fats, replace unhealthy foods with healthy ones, eat a balanced diet and do not overeat. Here lies the magic key to success.

In order to lose weight, strengthen muscles and get rid of excess fat, it is not necessary to regularly visit the gym. You can get your body into ideal shape at home. We are offering to you ready-made home workouts for girls with an exercise plan and exercise tips for effective weight loss.

Home training for girls: pros, cons and features

Even if you are busy with work and family matters, 30 minutes for fitness You can always allocate several times a week. Especially if you organize effective workouts at home. If you thought that working out at home for girls is of little use, then try our ready-made exercise plan for losing weight and toning the muscles of the whole body and get a toned and slender body.

Why should you pay attention to home fitness? What are the pros and cons of training at home for girls compared to visiting a fitness club?

Benefits of training at home:

You save time traveling to the gym.
No need to adapt to the fitness club schedule.
You save money on purchasing a subscription.
It is psychologically more comfortable to work out alone; no one is watching you or causing you any inconvenience.
You do not need to purchase special fitness clothing; you can exercise in a T-shirt and shorts at home.
For young mothers on maternity leave, training at home is the only option if there is no one to leave the child with.
A large selection of ready-made video programs and exercise sets will make home workouts for girls varied and effective.
You will have a comfortable shower or bath with all the necessary accessories at your fingertips.
You can study early in the morning before work or late in the evening after work.

Disadvantages of training at home:

There is no trainer who will teach you the correct technique for doing the exercises.
There is no variety of exercise equipment at home, and additional equipment must be purchased.
You will have to think through and create a set of exercises yourself or look for a suitable program.
To train at home, girls need to have strong motivation to exercise; no one will “push” them from the outside.
There are too many distractions at home that can disrupt your workout: household chores, family demanding attention, the desire to relax or surf the Internet, etc.

However, the convenience and comfort of home training outweighs the small list of disadvantages. All you need to train at home is to free up a small square of space in your apartment, set aside 30-60 minutes for an activity, make an exercise plan and start training.

Equipment for training at home

To lose weight and tone your body, you can exercise at home and without additional equipment. Exercises with your own body weight give a good workout and help to work the core muscles and speed up the fat burning process. However, for b O For greater variety of training, it is advisable to have at least dumbbells: they are especially useful when performing strength exercises. In addition to dumbbells, you may need a chair, bed, or nightstand for some exercises that require support.

If you have some additional equipment at home or have the opportunity to purchase it, this will help you diversify your exercises and increase the effectiveness of your workout. However dumbbells are the most basic equipment, which will be enough for full-fledged training at home for girls. It is also advisable to have a rug or mat on the floor if you have hard or cold floors.

What other equipment can be purchased:

Fitness band: the most popular piece of equipment lately, ideal for the thighs and buttocks.
Mat: A basic piece of equipment needed for almost any workout at home.
Fitball: round ball for abdominal exercises and development of stabilizing abdominal muscles.
Tubular resistance band: ideal for training the arms, shoulders and back.
Elastic band: Very useful for strength training and stretching.
Massage roller: for muscle recovery after exercise and self-massage.
TRX loops: for functional training at home.

So, for cardio training and functional training to tone the body, you can do it without additional equipment, with your own body weight. For strength training, you will need dumbbells from 1 kg to 10 kg, depending on your capabilities and goals. If you plan to train at home for a long time, it is better to purchase collapsible dumbbells. Instead of dumbbells, you can use plastic water bottles or design dumbbells yourself:

Home workouts for girls: basic rules

1. Any workout should always begin with a warm-up (7-10 minutes) and end with stretching (5-7 minutes). This is a mandatory rule that should always be remembered. Check out our warm-up and stretching exercises:

Warm-up before training: exercises + plan

2. Don't exercise on a full stomach. Training should begin 1-2 hours after the last meal.

3. 1.5-2 hours before training, you can allow yourself a full meal. If this is not possible, then have a small carbohydrate snack 45-60 minutes before the start of class. 30 minutes after training, it is better to eat a small portion of protein + carbohydrate (for example, 100 g of cottage cheese + apple or 1 scoop of whey protein in milk) . But the most important thing for losing weight is not what exactly you eat before and after training, but how you eat in general throughout the day.

5. You can train in the morning on an empty stomach. The time of exercise does not affect the weight loss process, so choose the morning hours only if you are comfortable exercising after waking up. You can have breakfast 30 minutes after class, preferably protein + carbohydrates.

6. Don't forget to drink water. Drink a glass of water 20-30 minutes before starting your workout and one or two glasses of water after finishing your workout. During exercise, drink every 10 minutes, taking several sips.

7. Be sure to exercise in sneakers so as not to harm your leg joints. Also wear a sports bra to support your breasts and comfortable clothes made from natural fabrics that do not restrict movement. If you do yoga, Pilates, or do gentle exercises on the floor, you don't need sneakers.

8. Don’t overload yourself with training; at first it’s enough to do it 3 times a week for 30 minutes. You can gradually increase the duration and frequency of classes: 4-5 times a week for 45 minutes, if you want to accelerate results.

9. If you have back problems, then it is better to minimize abdominal exercises that are performed on the back, replacing them with planks and variations:

We use it for training circular pattern: Perform each exercise for 30 seconds + 30 seconds rest and then move on to the next exercise. After finishing the circle, stop for 2 minutes and start the circle again from the first exercise. Repeat the exercises in 3 circles . If the exercise is performed on both sides, then perform 30 seconds first on one side, then 30 seconds on the other. Each lap will take you 7-8 minutes.

Day 1

2. Leg raise (both sides)

3. Static plank (you can go down on your knees)

Day 2

2. Plie squat

5. Hip adduction while lying on your side (both sides)

Day 3

1. Leg raises

3. Side lunge (both sides)

4. Walking with arms spread and shins crossed

5. Lateral leg lift on all fours (both sides)

Home workouts for weight loss and fat burning

If you are looking for home workouts for girls who want to lose weight and have at least a little fitness experience, then we offer you a set of exercises for burning fat based on cardio exercises and exercises for muscle tone. In this home training option, you also do not need additional equipment.

We use it again for classes circular pattern: perform each exercise for 40 seconds + 20 seconds rest and then move on to the next exercise. After finishing the circle, we stop for 1-2 minutes and start the circle again from the first exercise. Repeat the exercises in 3-4 circles (to begin with, you can do 1-2 circles, see how you feel) . If the exercise is performed on both sides, then perform it first on one side, then on the other. Each lap will take you 8 minutes.

Day 1

2. Walking forward lunges

4. Skier

5. Side leg raise (both sides)

6. Side plank crunch (both sides)

Day 2

2. Bulgarian lunge (both sides)

5. Leg swing (both sides)

Day 3

2. Rising from a chair with a raised leg (on both sides)

4. Plank jumps with legs raised

5. Raising legs up (on both sides)

Home workouts to tone muscles and reduce body fat

If you are looking for home workouts for girls who are not overweight, but want to tone their body, then we offer you a set of exercises to strengthen muscles and reduce body fat. Unlike the previous diagram, the circle includes only one cardio exercise, the rest of the exercises are aimed at toning muscles and getting rid of problem areas. You will need dumbbells 2-5 kg.

We train similarly in a circular pattern: perform each exercise for 40 seconds + 20 seconds rest and then move on to the next exercise. After finishing the circle, we stop for 1-2 minutes and start the circle again from the first exercise. Repeat the exercises in 3-4 circles (to begin with, you can do 1-2 circles, see how you feel) . If the exercise is performed on both sides, then perform it first on one side, then on the other. Each lap will take you 7-8 minutes.

Day 1

2. Dumbbell plank pull-ups

4. Push-ups (can be on your knees)

5. Lunges in a circle (both sides)

Day 2

1. Lunge in place (both sides)

2. Bent-over dumbbell raises

5. Spider bar

6. Side crunches (on both sides)

Day 3

1. Diagonal lunges (can be done with dumbbells)

2. Side plank (on both sides)

4. Side lunge (both sides)

5. Reverse push-ups

Strength training at home to strengthen muscles and develop strength

If you want to strengthen your muscles, develop strength and improve your body composition, then we offer you strength training for girls at home. The program includes strength exercises with dumbbells. Perform the exercises for the specified number of approaches and repetitions (for example, 4x10-12 means 4 sets of 10-12 reps) . Rest 30-60 seconds between sets, rest 2-3 minutes between exercises.

If you want to effectively work on your muscles, then the weight of the dumbbells should be taken such that the last repetition in the approach is performed with maximum effort (5 kg and above). If you only have light dumbbells, then do b O a higher number of repetitions (for example, 15-20 repetitions), but in this case the training will not be strength training, but fat burning.

Study, work, household chores, family and personal relationships leave virtually no free time for sports to keep yourself in great shape. To visit a fitness club, you need to find a couple of extra hours in your schedule at least two or three times a week.

Another disadvantage of visiting a gym is the subscription fee, which does not always fit into your personal budget. Banal embarrassment can also become a hindrance. Not every girl is able to overcome herself and exercise on exercise equipment surrounded by strangers.

Home workouts are considered a good alternative to visiting a fitness club. They allow you not to be embarrassed, and also allow you to do exercises when it is most convenient for your own schedule. There is no need to spend any time traveling to the gym. This is especially true for those who live and work in areas where there are no physical fitness centers nearby.

You can find 60 minutes for a home workout even on very busy days by slightly rearranging your own schedule. This does not seem difficult, since in any case you will have to study within the walls of your home. The main thing is to want to have a beautiful and slender body, and also to purchase simple sports equipment once.

Exercising on a regular basis and eating a balanced diet will quickly bring results. The silhouette will begin to acquire the desired slimness, and the volume will be adjusted with a well-chosen training program.

The popularization of training at home is due to a number of positive aspects. Classes conducted in your own room or in any other room with enough free space provide several important advantages:

No restrictions on your daily schedule. The training can be scheduled at absolutely any convenient time, and does not have to be adjusted to the work schedule of the fitness center.
No need to waste time on the road. The nearest complex is not always located in close proximity to the place of work, residence, or study. Most often, you need to get to training not on foot, but by personal or public transport. This takes a decent amount of time, especially for residents of big cities.
Saving money. A membership to a good gym has a fairly high cost, which involves paying for both actual and missed visits to the gym. This is a significant disadvantage for people whose plans can change dramatically, as well as for beginners who are not completely confident that they will actually be able to regularly attend training.
No prying eyes. People who have not done any physical exercise before may find it difficult to relax and start exercising if there are a lot of people around. Most worry about the imperfections of their own figure, the wrong choice of sportswear, awkward movements, and an emaciated appearance. These psychological barriers completely disappear if you train in your room.
Unlimited choice. A huge number of modern aids allow you to diversify your home workouts and never lose motivation. If the complex is easy, you can always complicate the exercises performed or start practicing a completely different program. It's even more fun to train while listening to your favorite music.
Personal hygiene. Sports equipment and exercise equipment in fitness centers are used all day by different people, so they are not clean. Locker rooms equipped with high-quality showers are rare. At home, you don’t have to worry about hygiene, you can calmly take a shower and even lie in a hot bath to relax your muscles.

These advantages are the main reason why some girls, choosing between training in the gym and at home, prefer the latter.

By refusing to visit the sports complex, girls receive many advantages, but independent exercise is not without its disadvantages:

Possibility of performing exercises incorrectly. At home, no one controls how correct the technique is. The risks of making mistakes increase if there is no coach nearby. Violation of the technique can lead not only to a decrease in the effectiveness of the lesson, but also cause injury.
Lack of sufficient space for training. Furniture that does not allow you to do certain exercises can interfere with your exercises. Those living above the first floor may encounter dissatisfaction with neighbors who are outraged by the noise from running in place and jumping.
Lack of motivation. The enthusiasm with which some begin training is most often short-lived. In order not to lose motivation, you should create a specific goal for yourself - a slim figure in a photo of a glossy magazine, beautiful fashion clothes, and so on. Such techniques do not always work, but the fee paid for a subscription is at least a pity.
No privileges. In many sports complexes, holders of gym memberships are entitled to certain bonuses for visiting the sauna or swimming pool.
Inability to concentrate. At home, unlike the gym, where the appropriate atmosphere has been created, the telephone, TV, Internet, as well as family members even in the next room can distract you from your workouts.

These negative aspects cannot be denied, but they can be avoided if you have the right mindset, choose the right time, and create motivation.

You don't have to turn your home into a gym. Various improvised objects, for example, a chair, bed or cabinet, can act as a supporting platform and bench. Weights for arms and legs are also not a mandatory attribute.

A minimum set of sports equipment will, of course, help a girl increase the effectiveness of her workout:

Dumbbells. Solid or collapsible models are chosen weighing 1-5 kg. It all depends on your own level of physical fitness.
“Health disc”, rollers for abdominal training, hoops. These are excellent tools that allow you to find a thin waist and make your stomach flat.
Expander. Increases the effectiveness of stretching the pectoral and back muscles, as well as the arms.
Gymnastic ball. Increases the complexity of the exercises performed and makes the workout more varied.
Mat for fitness and yoga. Warms the floor surface and increases sound insulation, increasing the comfort of the kneeling stand.

If home workouts are planned to be carried out regularly, the size of the apartment and the budget allow, you can also purchase exercise equipment - a bicycle, elliptical or treadmill.

The training can be based on the following principle:

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).
Turn the body, tilt the body to the right and left - 20 times.
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.
Sumo squats (deep squats with legs wide apart) – 2-3 sets of 15 reps;
Leg lunges back alternately - 2 sets of 15 times.
Classic and lateral abdominal crunches – 2 sets of 15 reps.
Legs “bicycle”, “scissors” horizontal and vertical from a supine position – 2 sets of 15-20 times.
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.

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

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.
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.
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.
The optimal duration of all approaches should vary between 30-60 minutes. Pauses between sets range from 30 to 45 seconds.

To gain a toned, beautiful and sculpted body, the emphasis is on working with weights and increasing muscle tone, and the program can be built from the following exercises:

Warm-up in the form of bending the body to the sides and swinging the arms, jumping in place - 20-30 times.
Next, all exercises are 2-3 sets of 10-18 times.
Squats with dumbbells (feet shoulder-width apart and sumo).
Push-ups from a wall, floor or other surface
Lunges your legs to the sides and back while bending your arms at the elbows. In the hands of dumbbells, the arms are extended when returning to the starting position.
Arm press with dumbbells while standing, then leaning forward.
Raising your toes with dumbbells in your hands.
Swing your legs to the sides with support on a chair.
Abdominal crunches are straight and oblique.
Raising fully extended legs while lying down (palms under the lower back).
Lifting the hips while lying on your shoulder blades with emphasis on your heels (legs bent at the knees).
Stretching for all muscle groups.

Exercises are performed in 2 or 3 sets with 10-18 repetitions in each.

Work on building a relief body involves:

An hour or half an hour before training, eat some fruit, and after completion - from 100 to 150 grams of protein and vegetables or drink protein isolate.
The duration of the lesson is 30-40 minutes with pauses between individual sets of 30-60 seconds.
If you are thirsty, drink water.
It is recommended to take 3-5 kg dumbbells.

Repetitions and approaches are increased gradually to avoid overtraining.

You can achieve good results without going to the gym. The main thing is to have a clear motivation and desire to gain harmony and a beautiful, sculpted body, depending on what ultimate goal you are pursuing, and also adhere to the following recommendations:

never hold your breath, inhale through your nose while moving and weights and torso down, and exhale through your nose when going up;
regularity of classes implies a frequency of two to four times a week, and on days free from training, spending time walking and playing outdoors;
when planning a training schedule, you should take into account that food must be digested after a full meal, and the best time for training is considered to be the periods between 11.00-13.00 and 17.00-19.00;
adhere to a rational, balanced diet;
lack of results or weight gain is typical for the second half of the menstrual cycle, so at this time you should not worry about the results;
girls should concentrate on training their hips, strength, abs, but not the shoulder girdle;
All waist exercises should be performed without dumbbells, since weights stimulate the development of the lateral muscles.