Home workouts for girls: 100 exercises (with PHOTO)

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 offer you ready-made home workouts for girls with an exercise plan and exercise tips for effective weight loss.

A total of 4 exercise plans are offered:

Home workouts for beginners and intermediate levels: no jumps, no equipment, 3-day plan.
Home workouts for intermediate and advanced levels: with jumps, without equipment, 3-day plan.
Home workouts for intermediate and advanced levels: no jumping, no equipment, 3-day plan.
Strength training for intermediate and advanced levels: without jumping, with dumbbells, 3-day plan.

Home workout for girls: features

The exercise plan for women below is ideal for those who want to start working out at home. However, these exercises will be useful not only for those who want to lose weight, but also for those who simply want to adhere to a healthy lifestyle. There are many studies on the benefits of regular exercise: this concerns improving the functioning of the cardiovascular system, reducing the risk of depression, and preventing diseases such as diabetes, cancer and stroke.

Even if you are busy with work and family matters, you can always set aside 30 minutes for fitness 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 sets of exercises 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 the body, girls 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 greater variety of training, it is advisable to have 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.

For full-fledged training at home for girls, equipment is not necessary; you can effectively train with your own body weight. However, if you have some additional equipment at home or are able to purchase it, this will help you diversify your exercises and increase the effectiveness of your workout. You can purchase fitness bands, leg weights, dumbbells, and later even a kettlebell and a barbell. It is also advisable to have a rug or mat on the floor if you have hard or cold floors.

If you have an elliptical, treadmill or cycling machine, then they can be used very effectively for cardio training. But if you don’t have them, then purchasing sports equipment is not at all necessary. You can do cardio without additional equipment, using your own body weight.

For cardio training and functional training for weight loss and body tone, you can do it without additional equipment, using your own body weight.
For strength training, it is advisable to have dumbbells. For example, at home it is convenient to have collapsible dumbbells up to 10-15 kg, depending on your capabilities and goals.

Home workouts for girls: rules

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 pre-workout warm-up and post-workout stretch options.
In losing weight, 80% of success depends on nutrition. If you consume more calories than your body can burn, then even daily workouts will not lead you to your goal. To begin with, you can switch to proper nutrition or eat in a calorie deficit.
Do not exercise on a full stomach. Training should begin 1-2 hours after the last meal. For a short workout (up to 40 minutes), you can train in the morning on an empty stomach. However, 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.
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. Check out our ready-made snack selections. 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.
Don't forget to drink water. Drink a glass of water 20-30 minutes before starting your workout at home and one or two glasses of water after finishing your workout. During exercise, drink every 5 minutes, taking a couple of sips.
Be sure to wear sneakers to avoid harming 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.
You shouldn’t overload yourself with training; at first, it’s enough to do 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.
You can always make your workout more challenging with dumbbells. If you want to lose weight and burn fat, then use light dumbbell weights of 1-3 kg during strength exercises. If you want to tone and strengthen your muscles, then use 4-7 kg dumbbells for the upper body and 5-10 kg for the lower body.
You need to practice the proposed programs for at least 1.5-2 months, while increasing the duration of the exercises and increasing the weight of the dumbbells. Then you can change the program, making training at home more difficult for girls or increasing the weight.
If you want to lose weight faster, try to increase your general physical activity during the day: walking or spending time outdoors. Once you have achieved the desired result, you must continue with regular fitness if you want to keep fit.

If you have back problems, then check out our selections for a healthy back:

Top 10 Pilates exercises for a healthy spine
Therapeutic exercises for scoliosis and kyphosis: 10 exercises
Top 15 exercises for stretching the upper back and cervical region

If you want to complement this workout with other effective exercises, then check out:

Top 50 exercises for a flat stomach
Top 50 exercises for slender legs
Top 50 exercises for toned buttocks
Top 60 Cardio Exercises
Top 20 exercises for slender arms

Basic exercises for the muscles of the back and arms

In a broader sense, compound exercises are “multi-joint” exercises that involve 2 or more joints and, accordingly, more than one muscle or muscle group. In addition to the above 3 exercises, the basic ones include pull-ups and push-ups (including parallel bars), bent-over barbell rows, military presses and others. In principle, we can say that for each part of the body (back, chest, arms, legs, abs) you can choose basic exercises. In addition, the basic exercises themselves have many variations. So, if you want some variety, or for some reason you can’t do deadlifts or squats, try the options. This is also good because it gives the muscles a more varied load, ensuring more efficient and balanced growth and delaying the onset of a training plateau. Although, of course, you should not do several basic exercises for the same part of the body at the same time.

Basic exercises for the pectoral muscles

The base for the chest is push-ups (from the floor and on parallel bars) and bench press. Moreover, push-ups from the floor are similar in their effect on muscles to the bench press. When doing push-ups on wide-set parallel bars, the load falls more on the pectoral muscles, while on narrow-set parallel bars, the load falls more on the triceps.

Base for the arms - biceps curls (dumbbells), close-grip pull-ups, dips, close-grip bench press, French press. The first two exercises primarily work the biceps, while the other three work the triceps.

Basic exercises, as already mentioned, are extremely effective for beginners. By starting with them, you can strengthen your muscles and achieve a significant increase in their volume. But athletes who have been training for a long time should not neglect the base. It should be noted that heavy basic exercises require significant energy expenditure and therefore help burn excess fat quite well. For many, this is no less important than muscle development.

How to do it

Doing exercises correctly in the morning means following the principle of gradualness. Do not immediately jump off and do exercises with dumbbells. This only causes health problems.

Classes begin while in bed. This warm-up will allow you to tune in to the exercises, make you wake up and be ready to start the day. Simple stretches while lying in bed will make you stand up. You need to walk around the room, drink a glass of water on an empty stomach, before starting the main part of the gymnastics.

Easy charging for 10 minutes

Jogging in the morning

The beginner's complex consists of:

walking and running in place;
running with high knees;
shallow tilts left and right;
bending forward;
movements of the arms up, to the sides, forward, down;
jerking with arms with a turn of the body.

You need to know what such a complex provides. He will set us up to exercise in the morning. After such exercises, you can think of more complex ones for each type of muscle.

Light exercise gives vigor and energy

What not to do

It is prohibited for those who have introduced gymnastics into their daily routine:

overdo the repetitions of exercises;
take breaks from classes for more than 2 days;
eat heavy food before training;
exercise through pain.

Even the best gymnastics can be harmful to health if performed incorrectly, without consulting a doctor or trainer. There is no need to force yourself to exercise when all your muscles ache.

We have been told about morning exercises and its benefits since childhood. But you don’t always want to give her 15 minutes of precious time in the morning. If you overpower yourself, you can get a lot of pleasure and energy. Effective exercise will not result in muscle pain, but will give strength to the body, strengthen it, and rejuvenate it.

What rules must be followed

You can achieve results only by practicing regularly. If you decide to do morning exercises, then you need to devote 10-15 minutes in the morning to perform the complex. You can increase the effectiveness of your training when you have a goal. If you explain to yourself why you do gymnastics, then the result will be positive for your health.

At first, you can perform exercises at a support - the back of a chair, table, door handle. When the training is mastered, you can abandon the support. The main thing in exercise is the sequence of warm-up “from top to bottom” or “from top to heels”. It is better to exercise barefoot or in socks to strengthen the soles of your feet.

It is imperative to protect your spine during training. You need a layer between the floor and your back. The mat will protect the vertebrae from the hard surface. When doing abdominal exercises, try to press your lower back to the floor. A useful workout is one that will bring a person joy, satisfaction, the joy of victory over one’s laziness and lack of faith in one’s own strength.

Exercise as care for the spine

Changes in the spine are typical for both adults and children. Regular stretching exercises are included in your morning routine. Swimming in the pool should be included in the daily schedule. If your back has become arched, then a good workout would be exercises to straighten the spine.

You cannot exercise with dumbbells, or it is better to take no more than 1 kilogram of weights in both hands at once. Scoliosis can be masked with muscles. They are trained with strength exercises for the upper shoulder girdle.

For teenagers and adults with stoop, the following complex is recommended:

Stretching your arms out in front of you, clasped them together, stretch forward, arching your back. Hands up, straightening the spine, behind the head - bend back.
The head is upright, the chin is raised. Throw your head back and hold for 2-3 minutes. Then to the starting position.
Hands are joined in a lock at the back of the head. Pull your elbows back as far as possible and hold them as long as possible.

Every day of training will lead to straightening your back. Stretching the spine on the bar will help relieve acute back pain.