Effective training program for girls

Studying, working, doing household chores, family and personal relationships practically do not leave any free time for playing sports in order to keep yourself in great shape. To attend a fitness club, you need to find in your schedule a couple of extra hours at least two to three times a week.

Another disadvantage of visiting the gym is the monthly fee, which does not always fit into the personal budget. Banal embarrassment can also become a hindrance. Not every girl is able to overcome herself and engage in simulators surrounded by strangers.

A good alternative to visiting the fitness club are home workouts. They allow you not to be shy, as well as do exercises when it is as convenient as possible for your own schedule. There is no need to spend some time on the road to the gym. This is especially true for those who live and work in areas where there are no fitness centers nearby.

You can find 60 minutes for home training even on busy days, slightly redrawing your own schedule. This does not seem difficult, because in any case, you have to deal with within the walls of your home. The main thing is to wish to have a beautiful and slender body, as well as one-time purchase of simple sports equipment.

Performing exercises on a regular basis and a balanced diet will quickly bring results. The silhouette will begin to acquire the desired harmony, and the volumes will be adjusted by a well-chosen training program.


  • 1 Benefits of Home Workouts
  • 2 Cons of training at home
  • 3 What you need for home workouts "> 4 Weight Loss Workout Program
    • 4.1 General recommendations
  • 5 Training program for the acquisition of relief and harmony
    • 5.1 General recommendations
  • 6 How to make home workouts effective?

Benefits of Home Workouts

The popularization of training at home is due to a number of positive aspects. Classes held in your own or in any other room with enough free space allow you to get several important advantages:

  • No restrictions on the daily schedule. Training can be scheduled absolutely at any convenient time, and not adapt to the schedule of the fitness center.
  • No need to spend time on the road. Not always the nearest complex is in close proximity to the place of work, residence, study. Most often, you need to get to training not on foot, but on personal or public transport. This takes a decent amount of time, especially for residents of megacities.
  • Saving money. A subscription to a good gym has a rather high cost, which involves paying for both actual and missed visits to the gym. This is a significant minus for people whose plans can change dramatically, as well as for beginners who do not have full confidence that they really can regularly attend training.
  • No prying eyes. People who have not previously performed any physical exercise can find it difficult to relax and start practicing if there are a lot of people around. Most worry about the imperfections of their own figure, the wrong choice of tracksuit, awkward movements, exhausted look. These psychological barriers completely disappear if you train in your room.
  • Unlimited choices. A huge number of modern benefits allows you to diversify home workouts and never lose motivation. If the complex is easy, you can always complicate the exercises or start to engage in a completely different program. It’s even more fun to train to your favorite music.
  • Personal hygiene. Sports equipment and simulators in fitness centers are used all day by various people, so they do not differ in purity. Locker rooms equipped with quality showers are rare. At home, you don’t have to worry about hygiene, take a quiet shower and even lie in a hot bath to relax your muscles.

These advantages become the main reason that some girls, choosing between training in the gym and at home, prefer the latter.

Cons of training at home

Refusing to visit the sports complex, girls get many advantages, but independent lessons are not without the drawbacks:

  • Possibility of improper exercise. At home, no one controls how correct the technique is. The risks of making mistakes increase if there is no trainer nearby. Violation of technology can lead not only to a decrease in the effectiveness of the lesson, but also can cause injury.
  • Lack of adequate training space. Furniture can interfere with classes, which does not allow you to do certain exercises. Residents above the ground floor may face dissatisfaction with neighbors, outraged by the noise from running on the spot and jumping.
  • Lack of motivation. The enthusiasm with which some embark on training is most often short-lived. In order not to lose motivation, you should create a specific goal for yourself - a slender figure in a photo of a glossy magazine, beautiful model clothes, and so on. Such techniques do not always work, but the fee paid for the subscription is at least a pity.
  • No privileges. In many sports complexes, owners of subscriptions to the gym have certain bonuses for visiting the sauna or pool.
  • Inability to concentrate. At home, unlike the gym, where the appropriate atmosphere is created, telephone, TV, Internet, as well as family members who are even in the next room can distract from classes.

These negative aspects cannot be denied, but it is possible to avoid if you are in the right mood, choose the right time, create motivation.

What you need for home workouts ">

It is not necessary to turn the house into a gym. Various objects at hand, such as a chair, a bed or a bedside table, can serve as a persistent platform and bench. Weights for arms and legs are also not a mandatory attribute.

The minimum set of sports equipment, of course, will help the girl increase the effectiveness of the workout:

  • Dumbbells. Solid or collapsible models are chosen weighing 1-5 kg. It all depends on the level of your own physical fitness.
  • "Health Disc", rollers for training the press, hoops. These are excellent improvised tools that allow you to find a thin waist and make your stomach flat.
  • Expander. Increases the effectiveness of stretching the pectoral and spinal muscles, as well as the arms.
  • Gymnastic ball. Increases the complexity of the exercises and makes the training more diverse.
  • Mat for fitness and yoga. Heats the surface of the floor and improves sound insulation, increases the comfort of the knee rack.

If home training is supposed to be carried out regularly, the size of the apartment and the budget allow, you can buy exercise equipment - a bicycle, elliptical or treadmill.

Weight Loss Workout Program

Training can be based on the following principle:

  1. Jogging at a slow pace - 15 min / jump rope 5-10 min / active swing with arms and legs to the sides - 20 times (the choice depends on the ability to go out and the space in the apartment).
  2. Body turns, torso to the right and left - 20 times.
  3. Push-ups from the floor (from the knees or straight legs), supporting surface (edge ​​of the table or bed, ball) or wall - 2 sets of 15 times.
  4. Squats "sumo" (deep squat with legs wide apart) - 2-3 sets of 15 times;
  5. Lunging legs back alternately - 2 sets of 15 times.
  6. Classic and side press twists - 2 sets of 15 times.
  7. Legs “bicycle”, “scissors” horizontal and vertical from a supine position - 2 sets of 15-20 times.
  8. Stretching: bending to the legs, turning the body while sitting and standing, “baby posture” until breathing is restored.

To enhance fat burning, before warming up they jump with a skipping rope 50-100 times, from 5 to 10 minutes they either run in place or twist a hula-hoop.

General recommendations

Home workouts with the goal of losing weight will bring maximum effect if you adhere to the following recommendations:

  1. One and a half hours or 60 minutes before the training should eat a serving of protein in the form of chicken, fish or cottage cheese, vegetable salad. You can not eat starchy vegetables, cereals, bread, as well as fruits. These foods are rich in carbohydrates.
  2. Right after training you can eat exclusively pure protein with a volume of 100 grams, and after half an hour you can have a bite to eat with fruit or cereal. Eating carbohydrates is recommended in the afternoon, best after 14.00.
  3. During training, you should drink clean water without any additives or impurities, as well as monitor your heart rate. If the number of beats per minute is greater than 120, the intensity is reduced.
  4. The optimal duration of all approaches should vary between 30-60 minutes. Pauses between sets are from 30 to 45 seconds.

Cardio is recommended in athletic good lingerie, equipped with wide straps, providing excellent support for the chest.

Training program for the acquisition of relief and harmony

To find a toned, beautiful and sculpted body, the emphasis is on working with weighting agents and raising muscle tone, and the program can be built from the following exercises:

  1. Warm up in the form of tilts of the body to the sides and swinging arms, jumping in place - 20-30 times.
  2. Further, all exercises for 2-3 sets of 10-18 times.
  3. Squats with dumbbells (legs shoulder width and "sumo").
  4. Push-ups from a wall, floor or other surface
  5. Lunges of the legs to the sides and back with simultaneous bending of the arms at the elbows. In the hands of a dumbbell, the arms are straightened when returning to the starting position.
  6. Hand press with dumbbells standing up, then leaning forward.
  7. Lifting on socks with dumbbells in hands.
  8. Swing legs to the sides with support on a chair.
  9. The twists of the press are straight and oblique.
  10. The rise of fully extended legs lying down (palms under the lower back).
  11. Raising the hips lying on the shoulder blades with emphasis on the heels (legs bent at the knees).
  12. Stretching for all muscle groups.

Exercises are performed in 2 or 3 sets with 10-18 repetitions in each.

General recommendations

Work on the construction of a relief body involves:

  1. An hour or half an hour before the training, they eat some fruit, and after completion, from 100 to 150 grams of protein and vegetables, or drink a protein isolate.
  2. The duration of the lesson is 30-40 minutes with pauses between individual sets of 30-60 seconds.
  3. If thirsty, drink water.
  4. Dumbbells are recommended to take 3-5 kg.

Repeats and approaches increase gradually so that overtraining does not occur.

How to make home workouts effective ">

You can achieve good results without visiting the gym. The main thing is to have a clear motivation and desire to find harmony and a beautiful relief body, depending on what the ultimate goal is, and also adhere to the following recommendations:

  • never hold your breath, inhale with your nose while moving the weights and body down, and exhale with your nose on lifts;
  • the regularity of classes involves a frequency of two to four times a week, and on days free from training, spending time walking and playing outdoors;
  • When planning a training schedule, it should be borne in mind that food should be digested after a full meal, and the periods between 11.00-13.00 and 17.00-19.00 are considered the best time for classes;
  • adhere to a balanced diet;
  • lack of results or weight gain is characteristic of the second half of the menstrual cycle, so at this time you should not worry about the results;
  • girls should concentrate on training the hips, strength, abs, but not the shoulder girdle;
  • all waist exercises should be performed without dumbbells, since weighting agents stimulate the development of lateral muscles.