Home Workouts for Women that Produce Results
Push your body to its limit with a women’s home workout plan that will see you burn calories, tone your body and have you feeling great and fully motivated to smash your next workout. The best part is, in order to achieve the same results a personal trainer would be proud of, you don’t need to dedicate a large amount of time in doing so, you just need to eat well, train smart and remember to rest – meaning that anyone can take the time to transform their body.
It is understandable with a seemingly never-ending list of things to do during the day, that finding time for exercise doesn’t always feature highly your list of priorities. After all, when you take into consideration the time it takes to travel to and from the gym, as well as the workout itself, it can account for a good few hours of your day.
That’s why, at UK Gym Equipment, we make commercial-standard equipment available to buy for personal use, increasing the quality and effectiveness of your home workout – helping you to meet your fitness goals sooner.
What You Will Need for Our Home Workouts for Women
10-Minute High-Intensity Core Workout
This first workout will require no other equipment than a simple exercise mat, keeping your itinerary to the bare minimum. The challenge is simple: set the timer on your phone to 10 minutes and keep your body moving without any breaks as you take on the following exercises:
- 10 burpees
- 40 mountain climbers
- 20 squats
- 10 backward lunge jumps – right leg
- 10 backward lunge jumps – left leg
- 5 push-ups
When you reach the end of the routine, keep repeating the cycle until the timer runs out. This home workout routine is fantastic for working your abdomen and your glutes to the maximum. While 10 minutes may not sound a long time, you can expect to feel the burn while burning a high number of calories – if you maintain the intensity throughout.
If you feel as though you still have something left to give after this total body workout, you can easily incorporate this as a warm-up into your main workout or combine with any of the other workout ideas in this blog post.
Medicine Ball Workout
When it comes to body toning exercises for females, there are few better pieces of equipment than the trusty medicine ball. Ensuring that we put in the effort by upping the ante for any workout routine that it is a part of, the medicine ball can work wonders as part of your home workout. Below we have compiled a fantastic medicine ball-centric workout that you can perform in your home gym.
Perform each of the following exercises as many times as you can for 45 seconds, allowing for a 15-second break before moving on to the next exercise in the routine.
Lunge With Medicine Ball Pass
Start off with a wide split stance with the medicine ball at chest height. Begin the motion by bending both of your knees into a lunge, passing the ball between your legs from one hand to the other. Straighten up your legs with the ball back at your chest to complete one rep. Alternate to the other side after your first 45 seconds.
Bicycle Twist with Medicine Ball
Just the same as a traditional bicycle twist, lying flat on your back with both of your legs raised off the ground and your knees bent. Hold the medicine ball in your hands above your chest and curl your body upwards, turning your torso so as your right elbow touches your left knee and vice versa in the next rep.
Medicine Ball Deadlift
Begin with your feet shoulder-width apart either side of the medicine ball placed on the floor, standing up straight. Keep your arms straight and bend your knees to pick up the ball, straighten up your knees and, keeping the medicine ball at arm’s length, bring it up to your thighs. Pause and repeat the motion, this time placing the ball back down on the floor between your feet to complete one rep.
Plank with Medicine Ball Tap
Begin in the traditional press-up position with the medicine ball placed on the floor in front of you. Hold the plank for the duration of the 45 seconds whilst tapping the top of the ball with alternating hands.
Russian Twist with Medicine Ball
This is a firm favourite amongst gym-goers who seek out the medicine ball, mainly because of the benefits this exercise has for working your abdomen. Whilst sitting on the floor with your knees bent at a slight angle and your feet off the floor, lean back at roughly a 45-degree angle whilst holding the ball to your chest. Tighten your core and rotate your torso from left to right, moving the ball from one side of your body to the other.
With a combination of cardio and upper-body strength training, this dumbbell-treadmill circuit will provide an intensive home workout for any woman with access to equipment at home. This workout will see you jumping on and off the treadmill, performing reps with your dumbbells in between stints on the exercise machine.
- Five-minute warm-up: Walking on the treadmill at the pace of a brisk walk, maintaining good posture
- One-minute run: Increase the speed of the treadmill where you can run at a fair pace for a minute before getting off the treadmill
- One-minute dumbbell exercises: Perform any exercises with dumbbells weighted to suit you, such as a bicep curl, overhead press, triceps extension or any other favoured motion. Repeat for 60 seconds
- Repeat the circuit for 20 minutes. To make it extra challenging, why not experiment with increasing the speed of the treadmill each time you go back onto the machine
- Five-minute cool-down: Decrease the speed of the treadmill to a slow walk, allowing your body to cool down for the remaining five minutes of your workout
These workout plans are designed so that any woman, or man, looking to reach and maintain their fitness goals can do so in even the tightest of schedules. If you would like some more information on the range of fitness equipment stocked by UK Gym Equipment, make sure to get in contact with our team today on 01733 204 430 or send us a message via the contact page here and we will get back to you as soon as we can.