Workout Plan For Beginners At Home Female

Here s how to get started with cardio and strength training.

Workout plan for beginners at home female. The combination of flexibility aerobic and strength training improves overall. Barbell hip thrust 3 6 12 5. You can follow the full program strength and muscle for beginners in bodyfit elite. One arm dumbbell row 2 3 12 15 3.

From challenging your body to sculpting muscles these are some of the best exercises for beginners to do when working out at home from nasm certified fitness trainer judine st. Exercise sets reps legs 1. Also all the workouts are designed specifically for a busy schedule. Our 10 picks for beginner bodyweight exercises will provide a full body workout.

Do 12 to 15 reps of the first two exercises back to back then rest for 60 to 90 seconds. If you have only 10 15 minutes to exercise this will be perfect for you. Women who have never exercised before can start an exercise routine at home. We have the ultimate beginner gym workout for women.

The first workout routine for beginners we re going to preview was published in the american college of sports medecine s health and fitness journal. 7 minute workout routine. These strength workouts are short only four exercises each but intense by alternating upper and lower body moves in a little thing called supersets you ll keep your heart rate elevated and maximize calorie burn while working every muscle in your body for each workout. Glute cable kickback 2 3 12 15 cardio 15 min of hiit on stationary bike day 2 back arms exercise sets reps back 1.

Ready to get to work. You get a free illustrated printable along with this workout plan for beginners. Pull downs 3 4 6 12 2. For weight maintenance cut back on cardio for a few weeks to focus on strength training exercises that increase metabolism and build lean muscle.

Complete 2 sets of 10 to 15 reps of each exercise with 1 minute of rest between each move. A balanced beginner home exercise routine should include cardiovascular exercise strength training for the arms and legs core exercises and flexibility routines. Squat 3 4 6 12 2. Dumbbell step up 2 3 12 15 glutes 4.

For now just do this. Dumbbell lunge 2 3 12 15 3. This four week weight training workout routine will prove strength training for women is the answer to a fitter stronger body.