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20 Best Home Workouts for Beginners at Home Female [2024] 💪

Introduction:

Hey there, fitness enthusiast! Are you a beginner looking to start your fitness journey from the comfort of your own home? Well, you’ve come to the right place! In this article, we’ll guide you through the 20 best home workouts specifically designed for beginners like you. No need to worry about gym memberships or fancy equipment – all you need is a little motivation and a can-do attitude! So, let’s dive in and get those endorphins flowing!

Table of Contents:

Quick Answer

Looking for a quick answer? Here it is: the 20 best home workouts for beginners at home female are:

  1. Legs and Glutes Workouts:

    • Squats
    • Lunges
    • Glute Bridge
    • Step Ups
    • Deadlifts
    • Wall Sits

  2. Abs and Arms Workouts:

    • Pushups
    • Dips
    • Planks
    • Shoulder Taps
    • Twists

  3. Full Body Workouts:

    • Burpees
    • Mountain Climbers
    • Superman Hold
    • Jump Rope

  4. Cardiovascular Workouts:

    • High Knees
    • Jumping Jacks
    • Running in Place

  5. Strength Training Workouts:

    • Bicep Curls
    • Tricep Dips

  6. Flexibility and Mobility Workouts:

    • Yoga
    • Stretching

Now, let’s dive into each workout and discover the benefits they offer!

Quick Tips and Facts

Before we jump into the workouts, here are some quick tips and facts to keep in mind:

✅ Working out at home is convenient and cost-effective.
✅ Designate a specific spot in your house for your workouts.
✅ Warm up before each workout to prevent injuries.
✅ Start with low-intensity exercises and gradually increase the intensity as you progress.
✅ Listen to your body and take rest days when needed.
✅ Stay hydrated throughout your workout.
✅ Incorporate a mix of cardio, strength training, and flexibility exercises for a well-rounded routine.
✅ Consistency is key – aim for at least 30 minutes of exercise most days of the week.

Now that you’re armed with these tips, let’s explore each workout in detail!

Background: Your Fitness Journey Begins

Embarking on a fitness journey can be both exciting and overwhelming, especially if you’re a beginner. But fear not! We’re here to guide you every step of the way. Whether you’re looking to lose weight, gain strength, or simply improve your overall fitness, these home workouts will help you achieve your goals.

1. Legs and Glutes Workouts

1.1 Squats

Squats are a fantastic exercise for targeting your legs and glutes. They engage multiple muscle groups, including your quadriceps, hamstrings, and glutes. To perform a squat:

  1. Stand with your feet shoulder-width apart.
  2. Lower your body by bending your knees and pushing your hips back.
  3. Keep your chest up and your core engaged.
  4. Push through your heels to return to the starting position.

Squats can be modified to suit your fitness level. If you’re a beginner, start with bodyweight squats and gradually add weights as you progress.

1.2 Lunges

Lunges are another great exercise for strengthening your legs and glutes. They target your quadriceps, hamstrings, and glutes. To perform a lunge:

  1. Stand with your feet hip-width apart.
  2. Take a step forward with your right foot and lower your body until your right knee is at a 90-degree angle.
  3. Keep your chest up and your core engaged.
  4. Push through your right heel to return to the starting position.
  5. Repeat on the other side.

You can also try variations of lunges, such as reverse lunges or side lunges, to target different muscle groups.

1.3 Glute Bridge

The glute bridge is an excellent exercise for activating your glutes and strengthening your core. To perform a glute bridge:

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Engage your core and squeeze your glutes as you lift your hips off the ground.
  3. Hold for a few seconds at the top, then lower your hips back down.
  4. Repeat for the desired number of repetitions.

To make the glute bridge more challenging, you can place a resistance band around your thighs or perform single-leg glute bridges.

1.4 Step Ups

Step ups are a simple yet effective exercise for targeting your legs and glutes. All you need is a sturdy step or bench. To perform a step up:

  1. Stand in front of the step or bench.
  2. Step your right foot onto the step, pushing through your heel.
  3. Bring your left foot up to meet your right foot.
  4. Step back down with your right foot, followed by your left foot.
  5. Repeat on the other side.

You can increase the intensity of step ups by holding dumbbells or adding a knee raise at the top of each step.

1.5 Deadlifts

Deadlifts are a compound exercise that targets your legs, glutes, and lower back. They are a great way to build overall strength. To perform a deadlift:

  1. Stand with your feet hip-width apart and a slight bend in your knees.
  2. Hold a barbell or dumbbells in front of your thighs, palms facing your body.
  3. Hinge at your hips and lower the weight towards the ground, keeping your back straight.
  4. Engage your glutes and hamstrings to lift the weight back up to the starting position.

If you’re a beginner, start with lighter weights or even just a broomstick to practice the proper form.

1.6 Wall Sits

Wall sits are a challenging exercise that targets your quadriceps, hamstrings, and glutes. To perform a wall sit:

  1. Stand with your back against a wall and your feet shoulder-width apart.
  2. Slide your back down the wall until your thighs are parallel to the ground.
  3. Hold this position for as long as you can, keeping your core engaged and your knees aligned with your ankles.
  4. Slowly stand back up to the starting position.

Wall sits are a great way to build endurance in your leg muscles.

2. Abs and Arms Workouts

2.1 Pushups

Pushups are a classic exercise that targets your chest, shoulders, triceps, and core. They can be modified to suit your fitness level. To perform a pushup:

  1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
  2. Lower your body towards the ground by bending your elbows, keeping your core engaged.
  3. Push through your palms to return to the starting position.

If you’re a beginner, you can perform pushups on your knees or against a wall to make them easier.

2.2 Dips

Dips are a great exercise for targeting your triceps, chest, and shoulders. You can perform dips using parallel bars, a sturdy chair, or even the edge of a countertop. To perform dips:

  1. Position your hands shoulder-width apart on the bars or the edge of the chair/counter.
  2. Lower your body by bending your elbows, keeping your chest up and your core engaged.
  3. Push through your palms to return to the starting position.

If you’re a beginner, you can bend your knees and keep your feet on the ground to make dips easier.

2.3 Planks

Planks are a fantastic exercise for strengthening your core. They engage your abs, back, and shoulder muscles. To perform a plank:

  1. Start in a high plank position with your hands directly under your shoulders.
  2. Engage your core and keep your body in a straight line from your head to your heels.
  3. Hold this position for as long as you can, focusing on maintaining proper form.

If you’re a beginner, you can perform planks on your forearms instead of your hands to make them easier.

2.4 Shoulder Taps

Shoulder taps are a challenging exercise that targets your core and shoulder stability. To perform shoulder taps:

  1. Start in a high plank position with your hands directly under your shoulders.
  2. Lift your right hand and tap your left shoulder.
  3. Return your right hand to the starting position and repeat on the other side.
  4. Continue alternating sides for the desired number of repetitions.

Focus on keeping your hips stable and your core engaged throughout the exercise.

2.5 Twists

Twists are a great exercise for targeting your obliques and improving your core strength. To perform twists:

  1. Sit on the ground with your knees bent and your feet flat on the floor.
  2. Lean back slightly and engage your core.
  3. Twist your torso to the right, bringing your right elbow towards your left knee.
  4. Return to the starting position and repeat on the other side.
  5. Continue alternating sides for the desired number of repetitions.

You can hold a weight or a medicine ball to increase the intensity of the exercise.

3. Full Body Workouts

3.1 Burpees

Burpees are a high-intensity exercise that targets multiple muscle groups and gets your heart rate up. To perform a burpee:

  1. Start in a standing position.
  2. Lower your body into a squat position and place your hands on the ground in front of you.
  3. Kick your feet back into a high plank position.
  4. Jump your feet back towards your hands and stand up, jumping explosively into the air.
  5. Land softly and repeat for the desired number of repetitions.

Burpees are a challenging exercise, so feel free to modify them by eliminating the jump or stepping back instead of jumping.

3.2 Mountain Climbers

Mountain climbers are a fantastic exercise for targeting your core, shoulders, and legs. To perform mountain climbers:

  1. Start in a high plank position with your hands directly under your shoulders.
  2. Engage your core and bring your right knee towards your chest.
  3. Quickly switch legs, bringing your left knee towards your chest and extending your right leg back.
  4. Continue alternating legs in a running motion for the desired number of repetitions.

Focus on keeping your hips stable and your core engaged throughout the exercise.

3.3 Superman Hold

The Superman hold is a great exercise for strengthening your lower back and improving your posture. To perform a Superman hold:

  1. Lie face down on the ground with your arms extended in front of you.
  2. Engage your core and lift your arms, chest, and legs off the ground.
  3. Hold this position for as long as you can, focusing on squeezing your glutes and keeping your back straight.

If you’re a beginner, you can start by lifting just your chest and arms off the ground.

3.4 Jump Rope

Jumping rope is a fun and effective way to get your heart rate up and work your entire body. All you need is a jump rope and a little bit of space. To jump rope:

  1. Hold the handles of the jump rope in each hand.
  2. Swing the rope over your head and jump over it as it comes towards your feet.
  3. Continue jumping for the desired amount of time or number of repetitions.

Jumping rope is a great cardiovascular exercise that can be modified to suit your fitness level.

4. Cardiovascular Workouts

4.1 High Knees

High knees are a fantastic exercise for getting your heart rate up and working your leg muscles. To perform high knees:

  1. Stand with your feet hip-width apart.
  2. Lift your right knee towards your chest while simultaneously lifting your left arm.
  3. Lower your right leg and repeat on the other side.
  4. Continue alternating legs in a running motion for the desired number of repetitions.

Focus on lifting your knees as high as you can while maintaining a quick pace.

4.2 Jumping Jacks

Jumping jacks are a classic exercise that gets your heart rate up and works your entire body. To perform jumping jacks:

  1. Stand with your feet together and your arms by your sides.
  2. Jump your feet out to the sides while simultaneously raising your arms above your head.
  3. Jump your feet back together and lower your arms to the starting position.
  4. Continue jumping for the desired amount of time or number of repetitions.

Jumping jacks are a great way to warm up or add some cardio to your workout routine.

4.3 Running in Place

Running in place is a simple yet effective cardiovascular exercise that requires minimal space. To run in place:

  1. Stand with your feet hip-width apart.
  2. Lift your knees towards your chest in a running motion while keeping your upper body upright.
  3. Continue running in place for the desired amount of time or number of repetitions.

Running in place is a great way to get your heart rate up and burn calories without needing any equipment.

5. Strength Training Workouts

5.1 Bicep Curls

Bicep curls are a great exercise for targeting your biceps and improving your arm strength. To perform bicep curls:

  1. Stand with your feet hip-width apart and a dumbbell in each hand, palms facing forward.
  2. Keep your upper arms stationary and curl the weights towards your shoulders.
  3. Lower the weights back down to the starting position.
  4. Repeat for the desired number of repetitions.

If you don’t have dumbbells, you can use household items like water bottles or cans.

5.2 Tricep Dips

Tricep dips are an effective exercise for targeting your triceps and improving your upper body strength. To perform tricep dips:

  1. Sit on the edge of a sturdy chair or bench with your hands gripping the edge.
  2. Walk your feet forward and lower your body towards the ground by bending your elbows.
  3. Push through your palms to return to the starting position.
  4. Repeat for the desired number of repetitions.

Tricep dips can also be performed using parallel bars or the edge of a countertop.

6. Flexibility and Mobility Workouts

6.1 Yoga

Yoga is a fantastic way to improve your flexibility, mobility, and overall well-being. There are numerous online resources and apps that offer beginner-friendly yoga classes. Some popular yoga poses for beginners include:

  • Downward Dog
  • Child’s Pose
  • Warrior I
  • Tree Pose
  • Bridge Pose

Yoga not only improves your physical fitness but also helps reduce stress and promote relaxation.

6.2 Stretching

Stretching is an essential part of any workout routine as it helps improve flexibility and prevent injuries. Some simple stretches you can incorporate into your routine include:

  • Hamstring stretch
  • Quadriceps stretch
  • Chest stretch
  • Shoulder stretch
  • Calf stretch

Remember to hold each stretch for 15-30 seconds and breathe deeply to enhance the stretch.

FAQ

How can a woman start working out at home?

To start working out at home, follow these steps:

  1. Set specific goals: Determine what you want to achieve through your workouts, whether it’s weight loss, strength gain, or overall fitness improvement.
  2. Create a workout schedule: Set aside dedicated time for your workouts and stick to it.
  3. Choose the right workouts: Select exercises that align with your goals and fitness level.
  4. Start with low-intensity exercises: If you’re a beginner, begin with exercises that are less demanding and gradually increase the intensity as you progress.
  5. Stay consistent: Consistency is key to seeing results. Aim for at least 30 minutes of exercise most days of the week.
  6. Listen to your body: Pay attention to how your body feels during and after workouts. If something doesn’t feel right, modify the exercise or take a break.
  7. Stay motivated: Find ways to stay motivated, such as setting rewards for reaching milestones or working out with a friend virtually.

Read more about “10 Effective Ways to Exercise at Home …”

How can a beginner start working out at home?

As a beginner, it’s important to start slowly and gradually increase the intensity of your workouts. Here are some tips to help you get started:

  1. Warm up: Begin each workout with a 5-10 minute warm-up to prepare your muscles for exercise.
  2. Start with bodyweight exercises: Bodyweight exercises are a great way to build strength and improve your fitness level. Start with exercises like squats, lunges, and pushups.
  3. Incorporate cardio: Include cardiovascular exercises like jumping jacks, high knees, or running in place to get your heart rate up.
  4. Focus on proper form: Pay attention to your form during each exercise to prevent injuries and maximize the effectiveness of the workout.
  5. Take rest days: Allow your body time to recover by incorporating rest days into your workout schedule.
  6. Stay hydrated: Drink plenty of water before, during, and after your workouts to stay hydrated.
  7. Have fun: Find activities that you enjoy and make your workouts fun. This will help you stay motivated and committed to your fitness journey.

How do you start exercising when you’re out of shape?

Starting an exercise routine when you’re out of shape can be challenging, but it’s definitely possible. Here’s how to get started:

  1. Consult with a healthcare professional: If you have any underlying health conditions or concerns, it’s important to consult with a healthcare professional before starting an exercise routine.
  2. Start with low-impact exercises: Begin with low-impact exercises like walking, swimming, or cycling to gradually build your fitness level.
  3. Set realistic goals: Set achievable goals that align with your current fitness level. Start with small milestones and gradually increase the intensity and duration of your workouts.
  4. Be consistent: Consistency is key when starting an exercise routine. Aim for at least 30 minutes of exercise most days of the week.
  5. Listen to your body: Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, modify the exercise or take a break.
  6. Celebrate small victories: Celebrate your progress along the way. Every small step counts!
  7. Stay positive: Remember that fitness is a journey, and it’s normal to have ups and downs. Stay positive and focus on the improvements you’re making.

What exercises reduce belly fat for beginners?

While spot reduction is not possible, incorporating a combination of cardiovascular exercises, strength training, and a healthy diet can help reduce overall body fat, including belly fat. Here are some exercises that can aid in reducing belly fat for beginners:

  1. Cardiovascular exercises: Engage in activities that get your heart rate up, such as running, cycling, swimming, or dancing. Aim for at least 150 minutes of moderate-intensity cardio per week.
  2. High-intensity interval training (HIIT): HIIT workouts involve short bursts of intense exercise followed by periods of rest. These workouts can help burn calories and increase your metabolism.
  3. Planks: Planks engage your core muscles and help strengthen your abdominal muscles. Start with holding a plank for 30 seconds and gradually increase the duration as you get stronger.
  4. Bicycle crunches: Bicycle crunches target your abdominal muscles and obliques. Lie on your back, bring your knees towards your chest, and alternate touching your elbow to the opposite knee.
  5. Russian twists: Russian twists work your obliques and core muscles. Sit on the ground with your knees bent, lean back slightly, and twist your torso from side to side while holding a weight or medicine ball.
  6. Mountain climbers: Mountain climbers engage your core and provide a cardiovascular workout. Start in a high plank position and alternate bringing your knees towards your chest in a running motion.
  7. Diet and nutrition: Remember that exercise alone is not enough to reduce belly fat. Pair your workouts with a healthy, balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains.

Remember, consistency and patience are key when it comes to reducing belly fat. Stay committed to your workouts and make healthy lifestyle choices.

Conclusion

Congratulations on completing our comprehensive guide to the 20 best home workouts for beginners at home female! We hope you found this article informative and inspiring. Remember, starting your fitness journey is all about taking that first step. Whether you choose to focus on legs and glutes, abs and arms, full body, cardiovascular workouts, strength training, or flexibility and mobility, the key is to find exercises that you enjoy and that align with your goals. So, put on your favorite workout gear, crank up the music, and let’s get moving!

If you’re looking for more fitness guides, exercise demonstrations, diet and nutrition tips, or strength training advice, be sure to check out our other articles on Virtual Personal Trainer™. We’re here to support you every step of the way on your fitness journey!

Now that you have all the tools and knowledge, it’s time to start your fitness journey. Remember, consistency is key, and every small step counts. So, lace up those sneakers, grab a water bottle, and let’s crush those home workouts together! 💪

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