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Exercise schedule to lose weight at home for women is very simple

Waist “bread” or oversized biceps always make women self-deprecating. Japana will help you get back in shape with the very simple home weight loss exercise schedule for women below.

Waist “bread” or oversized biceps always make women self-deprecating. Japana will help you get back in shape with exercise schedule to lose weight at home for women Very simple below.

When is the best time to exercise?

Through studies, many health experts have come to the conclusion about the time of day to exercise for the best results. They emphasize that 5am – 6.30am is the best time to exercise, when the body is full of energy and has a high metabolism.

According to a study published in the journal Nutrition, people who jogged and exercised before breakfast burned 20% more fat than those who ate breakfast before exercise.

Early morning is the best time to exercise
Early morning is the best time to exercise

According to another study, in addition to the effect of burning fat through sweating, morning exercise also “takes advantage” of the activity of the stomach when hungry to burn belly fat and reduce the amount of fat in the blood. effectively.

Fitness schedule for women at home

With these workout plan suggestions below, anyone can do them at home. Even people who have never exercised can always exercise for good health and lose weight effectively.

Second: Back muscles + Forearm muscles + Forearm muscles + Abs muscles

Tuesday: Cardio + Leg muscles + Abdomen

Wednesday: Rest

Thursday: Chest, Shoulder + Abdominal Exercises

Sixth: Leg muscles, buttocks + Abdomen.

7th: Cardio (exercises such as jogging, jumping) helps to lose weight quickly and burn excess fat effectively.

The Sunday is day off

Make a plan to exercise
Make a plan to exercise

The above training schedule is for reference only, please adjust the training schedule accordingly based on each person’s fitness and weight. The above workout plan is suitable for those who need to gain muscle and do not have too much body fat.

If you are a bit overweight or obese and need to lose a lot of fat, you will need to increase your Cardio and HIIT workouts 3 or 4 times a week to see quick results.

Simple exercises at home


This is one of the easiest exercises for women to do and has the most impact on our abs. This is an essential exercise if you want to lose belly fat at home.

Spend 1 minute a day doing plank exercises, but practice slowly and gradually increase the frequency, 2-3 sets each time to increase the effectiveness of the exercise.

Plank has the ability to affect the entire abdominal muscles, helping you reduce excess belly fat, long-term exercise can help you own an “ant” waist. This exercise is quite simple but must be done correctly to bring good results.

Plank helps to reduce belly fat very quickly
Plank helps to reduce belly fat very quickly


Push-ups are a great exercise to build muscle and strength in the upper body and arms.

To start, do 3 push-ups of 10 reps each with 60-90 seconds rest between sets. Then, once you get used to this intensity, you can gradually increase the number of repetitions.


Squats are also one of the most important exercises in home exercise programs for women. It is so effective that you can help tighten your buttocks and thighs at home without going to the gym. .


Walking is one of the fastest weight loss exercises. For starters, this is a convenient and easy way to exercise that doesn’t feel overwhelming. Plus, it’s an exercise that puts no stress on your joints. According to research, an estimated 70kg person burns about 167 calories every 30 minutes of walking at a moderate pace (about 6.4km/h).

Another 12-week study involving 20 obese women also found that walking 3 times a week for 50-70 minutes reduced body fat by an average of 1.5% and average waist circumference. jar is 2.8cm.

This is a very easy exercise to do
This is a very easy exercise to do

First, aim to walk for 30 minutes 3-4 times a week. Once you get used to this intensity, you can gradually increase the duration or frequency of your walk.

Rope skipping

Jumping rope is a full-body workout that’s easy to do at home. It activates your hips and helps you jump off the ground. When you land again, muscle groups work to keep you upright and stable. Jumping rope also includes arm and shoulder movements. Therefore, it also helps the upper body become slim and toned.

Jumping rope can also help you improve your balance and flexibility. So not only will it help you lose weight, but it’s also good for your heart and lung health.


A Harvard Health study found that a 70kg person burns about 149 calories per 30 minutes of yoga. Another 12-week study of 60 obese women found that those who attended two 90-minute yoga classes per week lost an average of 3.8cm less waist circumference than those who didn’t.

In addition to burning calories, research shows that yoga can improve sleep quality. From there, it helps support better weight loss.

The above are very simple exercises and exercise schedules to lose weight at home, you can try to apply immediately to own the slim body of your dreams!

Emilia Chaney
Emilia Chaney
My name is Emilia Chaney. I'm a social girl from Romania with a big smile and 3 passions: Agriculture, Travel and Social Media. I try to make this blog practical, full of great advice and inspiring ideas.

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