Sponsored Links
Finding the time to get to the gym can be a real struggle. Even though you want to exercise, life just seems to get in the way. We get it. But we've got great news: It's possible to work out at home, in as little as 20-minutes, and still conquer the demands of your day.
We asked five fitness experts to share their favorite quick and easy workout routines for women at home that can be squeezed into even the busiest of schedules. Before we dig in, a quick note: Even though these were designed specifically with women in mind, there's nothing to say men can't do them, too!
4 of the Best At-Home Exercises for Women
Certified personal trainer and yoga instructor Dempsey Marks loves exercises that target several muscle groups at once, especially if they also allow you to do cardio and strength training at the same time. Here are some of his favorites.
Stand with your feet hip-distance apart.Hold a pair of dumbbells at your shoulders, palms facing in.Sit down into a squat and as you stand up, press the dumbbells overhead.Complete 12 reps.Begin in a straight-arm plank, shoulders above elbows, elbows above wrists. Your body should be a straight line from your head to your feet.Engage your core and shift your weight to your left palm, rotating your right arm up toward the ceiling. Your heels will pivot to the floor, and your body will form a "T."Pause before returning to the start and repeating on the other side.Complete 10 reps on each side.Lie on your back with your legs straight and your hands behind your head, elbows wide.Press your lower back into the ground to engage your core.Lift your head, neck and chest off the ground, while bringing your knees up to your chest. Pause and return to the start.Don't let your feet or head touch the ground between reps. Do 15 to 20 reps. Lie on your back and extend your legs.Place your hands under your hips and press your lower back into the ground to engage your core.Lift your legs about five inches off the ground and kick your feet up one at a time. Complete 25 kicks on each side.
Body-Weight Strength Training for Women at Home
David Chesworth, director of fitness at Hilton Head Health, says when it comes to exercise, body-weight training is great because of its convenience. "I'm a busy person who doesn't want excuses to get in the way, so needing equipment simply gives you another opportunity to make an excuse," he says.
But since your body is always with you, you have the opportunity to do something every day to get a good sweat in. Push-ups, lunges, squats, burpees, planks, jumps and other body-weight exercises require zero equipment and can be done pretty much anywhere. Pick a number of reps (let's say, 10) along with a few of your favorite exercises and put them together into your own workout.
And if you're looking to get your heart rate up while also building strength, HIIT training and circuit style training are a great strategy. Try the following circuit for a total of 10 to 20 minutes.
10 squats30 seconds jumping jacks
10 push-ups
30 seconds jumping jacks
10 reverse crunches
30 seconds jumping jacksRest one minute
10-Minute At-Home Resistance Band Workout
To add some variety to your routine, you might want to include some simple at-home strength training equipment, such as a resistance band. For the following workout from Chesworth, perform each exercise for one minute. Complete one to two rounds total.
Side stepsBiceps curls
Shoulder press
Low row
Triceps extension
Trunk twist
At-Home Yoga Workout for Abs
Yoga specialist and celebrity trainer Claire Grieve says yoga is an extremely effective technique for strengthening your core through isometric contraction. Here's her at-home yoga workout designed to target your abs.
Lie on your back with knees bent and feet on the floor hip-width apart.Lift your hips to the sky.Interlace your hands underneath you and straighten your arms.Draw your chin away from your chest.Hold this pose for 30 to 60 seconds. Sit with your knees bent, feet flat on the ground.Extend your arms forward toward your legs.Lean back to engage your core.Raise your feet and slowly start straightening your legs, bringing your body into a V-shape.Hold for 30 to 60 seconds.Raise your arms overhead, allowing your shoulders to relax away from your ears.Bend your knees and lower your hips down as if you were sitting in a chair.Shift your weight into your heels as you lift through your chest.Hold for up to one minute.Begin on your hands and toes; lengthen from the crown of your head to your heels.Keep your core pulled into your spine, back is flat.Hold for up to one minute. Starting in Downward Facing Dog, lift one leg to the sky.Shift your shoulders over your wrists and draw your knee into your nose.Try to kiss the knee as you activate your core.Hold for 30 seconds and repeat on the other side. Begin in a plank.Lower halfway down, keeping your elbows tucked into your sides.Hold for at least 30 seconds.Lie on the floor with your hands by your chest.Push up until your elbows are almost straight and your hips are lifted off the ground. Take a deep breath and extend your chest to the sky.Repeat 10 times.Full-Body Workout for Women at Home
Sure, getting a killer workout in at the gym is great, but Kate Ligler, certified fitness trainer and MINDBODY Wellness Program Manager, says grabbing a quick total-body workout at home is surprisingly easy and requires nothing but a plan and a little motivation.
Here, she takes you through a 15-minute core-intensive circuit that focuses on balance, flexibility and strength that will also boost your heart rate, target key muscles and leave you feeling accomplished.
Perform each of these exercises for 30 seconds, alternating legs where necessary, and building to 60 seconds over time. Complete three rounds with minimal rest between exercises.
From standing, fold at the hips until your hands reach the floor in front of you.Walk forward on your hands until you reach plank position, keeping your legs straight.Walk your hands back in and return to standing.Start in a plank.Alternate bringing your right and left knee toward your chest.From standing, step one foot forward, and bend both knees to 90 degrees.Step back to standing and repeat on the other side. Step back for a reverse lunge on both legs.Envision picking a pencil off the floor while balancing on one leg.The key is to extend the non-balancing leg behind you and maintain good posture (long spine) as you reach toward the ground.Lie on your back and extend your legs to the ceiling, keeping them together for the entire movement. Stretch your arms wide at your sides ensuring your shoulder blades, spine and palms are all in contact with the floor.Slowly drop your legs toward the backside of each hand side-to-side.Fight to keep your shoulder blades pinned to the floor to challenge your postural muscles.
Booty and Abs Workout for Women at Home
Physical therapist and athletic trainer Keaton Ray says her favorite workout to do at home utilizes bands and a series of body-weight activation exercises that target the primary stabilizing muscle groups.
Core Activation
Lie on your back with your core tight and against the floor. Perform five sets of 10 of the following arm and leg movements.
Bicycle kicksDouble-leg lowering with bent kneesLeg pressScissor kicksDouble-leg lowering with straight kneesPlace elbows shoulder-width apart on floor.Press into a plank.If you're unable to keep your spine in a neutral position, drop to your knees.Hold for 30 to 60 seconds. Lie on one side while propped up on your elbow and your legs stretched out.Press into your elbow and feet and lift your hips off the floor.If you're unable to keep your spine in a neutral position, drop to your knees.Hold for 30 seconds on each side.Glute ActivationWhile lying on your back, raise your butt off the floor as if you're creating a bridge with your body.Lower back down and repeat 10 times.While lying on your back, lift one leg and raise your butt off the floor into a bridge position.Keep your pelvis level and your core engaged the entire time. Repeat 10 times on each leg. While lying on your side, slowly raise up your top leg, keeping your toes pointed forward. Repeat 10 to 15 times on each side. With an exercise band around your ankles, walk to the side without letting your feet touch.Keep your knees bent and don't let tension come off of the band.Repeat 10 to 15 times each direction.
Balance/Functional MovementStand and balance on one leg.Lean forward as though you're touching the floor as you extend and lift your opposite leg behind your body, keeping a minor bend in your standing knee throughout.Return to starting position and repeat.Repeat 10 times on each side.With hands out in front of you and a box or chair behind you, bend forward at the hips, like you're going to sit down. Use the box or chair under your butt as a target to hit as you pivot from the hips.Press through your heels to return to standing.Repeat 10 times.Stand facing away from a bench.Extend one leg back and place the top of the foot on the bench.Squat down by bending at the knee and hip of front leg until the thigh is parallel to the floor.Stand and finish 10 total reps before switching legs.
related articles
The 10-Minute Full-Body Workout You'll Be Doing All Summer Sports and Fitness
The Best Workout Videos for Weight Loss Weight Management
5 Dumbbell Moves You Haven't Tried Before Diseases and Conditions
Sponsored Links
The Bikini Body Workout Sports and Fitness
Get Shredded With These At-Home Workouts for Men Sports and Fitness
A 10-Minute HIIT Routine That Will Torch Calories Sports and Fitness
The Best Weight-Loss Exercises You Can Do at Home Weight Management
A 10-Minute Jump Rope Cardio + Body-Weight Strength Workout Sports and Fitness
5-Minute Core-Crushing Workout With Nicky Holender Sports and Fitness
17 Exercises to Shape and Tone Your Booty Sports and Fitness
How to Exercise for a Feminine Figure & Hips Sports and Fitness
Sponsored Links
