A course of exercises in the gym for girls. Training program for girls in the gym. Weight loss and fat reduction

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To create a training program for a girl, you first need to determine the goal of the exercise: losing weight, keeping your body in good shape, or gaining muscle mass. In addition to regularly performing the exercises themselves, it is important to pay attention to proper nutrition and drinking regime.

A healthy lifestyle and maintaining a fit body is not only a fashion trend in recent years, but also the right approach to lifestyle in general. A beautiful and fit body is an accessible reality for all girls and men, and desire and constant work on yourself will help you achieve your goal.

When creating a training program for girls, you need to take into account the physiological characteristics of the body. The building of muscle tissue is influenced by hormones - testosterone and norepinephrine. Unlike men, the female body does not have a large content of these hormones, which is why girls do not perform exercises to the point of muscle failure.

Therefore, when performing a strength exercise, you need to gradually increase the number of approaches. Nature has given women the ability to bear children, which is why the female body makes reserves in the form of fat deposits. To create beautiful forms, you need to combine exercise with proper nutrition, which will include daily calorie counting.

You can create a training program for a girl yourself. First, to do this, you need to determine the main points.

The difference between the bodies of men and women in the matter of muscle pumping

The male body initially has more muscle mass and less body fat in the form of subcutaneous fat. The process of burning fat in a man is faster. A man's body produces more of the male hormone testosterone, while a woman produces less, but more estrogen (the female sex hormone).

For muscle growth, it is the male hormone called testosterone that is needed. Without taking special sports nutrition (anabolic steroids) It’s not realistic for a girl to build up muscles the size of a man’s. Therefore, if a girl does not take supplements, she does not have to worry about over-pumping her body and becoming ugly.

When a woman takes steroids in pursuit of muscle mass, she experiences more side effects than men because the female body resists taking in unnatural amounts of these substances. There is a load on the kidneys and liver, acne begins, but also, of course, increased muscularization processes begin.

More visible changes include: deepening of the voice, increased growth of body hair, hyperatrophy of the clitoris begins (it increases in size). Speaking about the effectiveness of muscle pumping, it should be noted that in the female body, the same amount of protein goes into muscle growth after training and protein nutrition as in men.

But depending on whether a woman takes special nutritional supplements, training results vary greatly.

If sports nutrition is not taken, a woman’s muscle volume will be much heavier and less mass compared to a man’s. But it is strength and endurance that a woman develops more.

And if a woman takes supplements, the increase in muscle volume occurs on a par with a man. The only difference is the starting point. Men initially have more muscle mass and are stronger.

Determining your training goal

When starting to prepare for training, first of all, you need to decide on the main goal: losing weight, gaining muscle mass, or simply staying in good shape. Different goals require different methods.

Gaining muscle mass. Principles

When building muscle mass, the body must receive a balanced amount of carbohydrates, fats and protein.

The number of calories consumed for a girl at the beginning of the muscle pumping journey should be from 1600 – 1700 and above. When calculating daily calories, we must not forget about individual characteristics: height, weight, age and level of physical fitness.

It is better to consume carbohydrates for breakfast or 2 hours before training, this can be oatmeal, buckwheat or rice. In 20 minutes.

After finishing your workout, the following will help restore your blood sugar levels:

• apple;
• pear;
• banana;
• a glass of natural juice.

When building a sculpted body, you cannot do without the right proteins. You can get them from the following products: chicken fillet, eggs, cottage cheese. Suitable cooking methods include steaming, boiling in water or baking.

The female body needs fats; their absence can lead to disruption of hormonal processes. Many healthy fats are found in nuts, seeds, fatty fish and soybeans.

It is better to eat at the same time 5-6 times a day and do not forget about the drinking regime. The number of strength training sessions should be at least 2-3 times a week, lasting about 60 minutes.

To avoid mistakes at the initial stage, you should seek advice from a professional trainer.

Losing weight. Principles

Weight-bearing exercises combined with aerobic exercise will help you lose weight. The strength complex should include: bench press, deadlift, squats, lunges.

Plus a few more exercises with weights to choose from, the total number is 6 – 8. Aerobic exercises include swimming, running or cycling. Strength training should alternate with aerobic training, for example, 2 times strength training and 2 times cardio.

The total number of calories consumed when losing weight is about 1500 per day. Depending on individual characteristics, this figure will vary. There are special formulas for calculating the calorie content of the daily diet.

Food products must be healthy and contain many useful substances and microelements. During the diet, you need to completely give up fast food, carbonated drinks and sweets.

Keeping your body in good shape

Good physical shape includes: mobile joints, elastic muscles, a healthy cardiovascular and respiratory system.

To keep the body in good shape, you need to give up bad habits, eat right and regular exercise. Girls and women of any age will benefit from yoga, Pilates, running, swimming, race walking and cycling.

Working out at home or in the gym: which is better?

The results of the training process depend on motivation and self-discipline. Without these two components, a positive result is impossible, regardless of whether the training takes place at home or in the gym.

Benefits of home training:

1. Saving money. You don’t have to spend money on a fitness club membership, sportswear or shoes.
2. Convenience. The training can be done at a time convenient for you.
3. No embarrassment. There are people in the gym who have succeeded in sports, which makes many beginners feel uncomfortable.

Minuses:

1. Technical errors. If you do the exercises incorrectly, you may get injured and not achieve the desired result.
2. Lack of equipment. Training will not be effective without the necessary equipment.
3. Financial costs for purchasing the necessary equipment, but this only needs to be done once.
4. There is no way to get advice from a coach.
5. Poor focus on process. There are more distractions at home than at the gym.

Necessary equipment for home training:

1. 1. Collapsible dumbbells (weight 1, 2, 3 and 5 kg);
   2. Folding board for the press;
   3. Jump rope;
   4. Fitball;
   5. Rug.

Pros of training at the gym:

1. The presence of like-minded people. The lesson will be more productive due to the presence of people motivated by the same goal.
2. Various equipment.
3. No distractions. The atmosphere sets the mood for a quality process.
4. Opportunity to consult with a professional trainer.

Minuses:

1. Waste of time traveling to the fitness club and back.
2. Monthly expenses for a subscription. For individual classes, you will have to pay for the services of a fitness instructor.
3. Queues for the exercise equipment. If the gym is small or does not have enough equipment, you will have to wait in line.

There is no clear answer to the question “which workout to choose?” - No. It all depends on preferences, the main thing is to competently create a training program and go towards your goal. And then girls, the result will not take long to arrive!

Correct load distribution

A competent approach to sports will provide quick and long-term results. To do this, you need to know exactly how to distribute the load on your body.

Distribution of the load, regardless of whether it is strength training or cardio, includes the main components:

1. Warm up before starting training;
2. Correctly selected program;
3. Rest between classes.

Any workout should begin with a warm-up and end with a cool-down.

Warm-up duration is 5 – 7 minutes. The lesson should last approximately 60 minutes, 2 - 3 times a week. An important point is the regularity of training. Girls with low physical fitness should start with half-hour classes. Before starting training, you should consult your doctor.

Exercises with weights at the initial stage are done in three approaches, 12 to 15 times. If the goal is to lose weight, then gradually the weight of the dumbbells needs to be increased, otherwise the body will get used to the same loads and stop progressing. You also need to work on the number of repetitions and reach 17 – 20 times per approach.

If we are talking about gaining muscle mass, then 3 repetitions of 8 to 10 times are enough. The weight of the dumbbells is selected individually (holding the dumbbells in your hands, you should try to do 8 repetitions, if it turns out you need to take dumbbells that weigh a little more).

Rest between sets for about 1 minute, you also need to monitor your heart rate. If the CC frequency is below 140, then the load is insufficient, and if it is above 170, then it is too strong.

The technique of performing the exercises must be correct, otherwise there is a risk of injury. Therefore, it is better to perform exercises in front of a mirror. It usually takes a month to perfect the technique. Training should not be daily; muscles need time to recover and rest.

A fitness trainer will help you choose a training complex; he will select an individual workout and develop a nutrition program.

Warm-up

Warm-up is an integral part of the workout, which includes a set of exercises that prepare the muscles for the main load.

Benefits of warming up:

The warm-up begins at a slow pace with gradual acceleration.

An approximate set of exercises for warming up:

1. Rotation of the neck, arms, ankles;
2. Turns and bends of the body to the left - to the right;
3. Swing your legs;
4. Squats;
5. Running in place;
6. Jumping rope.

Training complex for beginners

For girls starting to play sports, it is necessary to create a training program on their own. A mandatory point is to gradually increase the load. The training program should consist of exercises for all muscle groups. Much attention should be paid to performing the exercises correctly. This will make the result come faster.

Each workout begins with a warm-up (6-10 minutes is enough) with a transition to a basic strength complex. The duration of the lesson in the first stages is 30 - 40 minutes, with each training the time should increase.

For one exercise with weights, 3–4 approaches and 12–15 repetitions are done. Rest between approaches is 40 - 60 seconds, during which time the muscles will have time to rest and breathing will recover. The total number of workouts per week is 3 – 4.

For effective fat burning, cardio training is added, which alternates with strength training.

Advanced training program

The advanced level training program is suitable for girls who have already achieved a certain level of sports and regularly attend the gym.

Set of exercises (3 sets = 17 repetitions):

Full body for girls

Fullbody – training for all muscle groups, i.e. The whole body is worked out in one training session. Fullbody training is ideal for those who have just started exercising or have not exercised for a long time. When done correctly, prepares the body for advanced levels of training. The complex is suitable for home and gym.

An approximate set of exercises:

1. Squats with a barbell (dumbbells) with wide legs or a body bar;
2. Bench press or chest row;
3. Barbell deadlift;
4. Bodyweight lunges;
5. Wide grip barbell row;
6. Raising dumbbells to the sides with both hands;
7. Push-ups from the knees or from the floor.

15 repetitions are done in one approach, the number of approaches is 3 per exercise. Training time – 50 min.

Circuit training

Circuit training involves performing exercises one after another at a certain pace. This is a highly effective type of training, which accelerates metabolism and burns subcutaneous fat. It also develops muscle definition and increases endurance by training the cardiovascular system.

The training contains 5–6 exercises for different muscle groups, which are performed without interruption. The number of circles is 4 – 6, rest between transitions from one circle to another is 2 – 3 minutes.

Before starting circuit training, joint warm-up is performed, then cardio (running, jumping rope, cycling) for 15 - 20 minutes.

Training:

1. Burpees (10-15 times);
2. Ab crunches (20 times);
3. Standing dumbbell press (10 – 15 times);
4. Lunges with your own weight (10 – 15 times);
5. “Hammer” with dumbbells (10 – 15 times);
6. Push-ups (10 times).

At the end of the workout, cardio is performed at a slow pace.

Fat burning program

A fat burning program for girls should include: strength and aerobic training, proper nutrition. When creating a training program, you should know that subcutaneous fat is consumed after 30 minutes of intense exercise. Below is a training system designed for 4 workouts per week.

Day 1 – aerobic training:

Day 2 – aerobic training:

Day 3 – strength training:

Day 4 – strength training.

Each workout lasts 60 minutes. The training program can be carried out at home, excluding exercises with simulators.

Fitness program

A fitness program is a system of exercises aimed at correcting your figure and improving your health.

Below is a list of the most popular programs:

• LESS MILLES . The exercises in this program are performed to rhythmic music, most often using dumbbells. Suitable for everyone who loves active fitness.
• MIND & BODY . The program is aimed at developing flexibility; all exercises are performed to relaxing music. Suitable for all those who do not like intense training.
• BODYBALANCE . The classes combine yoga and Pilates exercises. Develop flexibility, endurance and improve health.
• B ODYCOMBAT . The program combines various types of martial arts: kickboxing, taekwando, karate. Lesson duration 50 min. Girls with joint problems should consult a doctor before training.
• STRECH . The set of exercises is aimed at improving the condition of the joints and increasing the flexibility of the body. Performing exercises is combined with correct breathing technique. The lesson lasts 1.5 hours. There are no contraindications to this program.
• PILATES MAT . The program will teach you to feel your body, strengthen your spine and tone your muscles. A month of regular exercise will help you acquire a beautiful silhouette and good stretching. Duration of classes is 55 minutes, there are no contraindications for performance.

Power training

Weight training is indispensable for girls seeking a beautiful body. They are also important when losing weight, because strength training uses up body fat. Strength training: develops muscle definition, corrects the figure in the right places, improves coordination and increases endurance.

Principles of strength exercises:

A strength training program for girls should include exercises for: chest, biceps, quadriceps, triceps, back, shoulders, buttocks and abs. Before each workout, a warm-up is done. The number of repetitions and approaches and how to choose the right weight for dumbbells was described at the beginning of the article.

Cardio training

Cardio exercise is a great option for those who want to lose weight and increase endurance. This could be: cycling, jumping rope, running, swimming, sports or Nordic walking. For indoor training, a rowing or elliptical machine is suitable.

Cardio training comes in different intensities:

• Low and medium intensity - suitable for beginners, because... there is no heavy load on the heart and joints.
• High intensity – suitable for people with an average level of physical fitness, increases metabolic rate during and after training.

When creating a cardio training program, you need to take into account some nuances. To exercise at home, you will need an exercise bike or treadmill. A suitable option is outdoor exercise, where the body is provided with a large amount of oxygen.

Be sure to have comfortable clothing and proper shoes to avoid heavy stress on the foot. You need to start your lesson with a warm-up. For those who are overweight and have health problems, walking or swimming is suitable.

To lose weight, it is recommended to combine cardio with strength training. Beginners should start with low to low intensity workouts and gradually increase the load. You need to drink about 1.5 liters of still water per day and follow a calorie deficit diet. Lesson time – 40 – 50 minutes, conducted at least 3 times a week.

Split program

The essence of all split programs is that only 1 or 2 muscle zones are worked out in one workout. This type of training is suitable for girls who have been doing strength training for more than six months.

Example split program:

1 workout – arms and back.

Workout 2 – buttocks and legs.

Workout 3 – chest and abs.

Number of sets – 3, number of repetitions 10 – 15.

Training on simulators

Training on machines is as effective as training with dumbbells and barbells. Before you start, you just need to understand how this or that simulator works.

Everyone is familiar with the treadmill and exercise bike, but let’s look at the rest in more detail:

Complex training on simulators for all muscle groups:

1. Crunches on a “Roman chair” (3 – 20);
2. Upper block thrust (3-15);
3. Platform (3 – 15);
4. "Butterfly" (3-15);
5. Elliptical trainer (15 min).

The influence of the menstrual cycle on training

The quality of the training process is affected by the menstrual cycle. In the first two weeks after menstruation, the body is on a strength rise; these days you need to train with greater intensity. In the next two weeks, a period of decline and energy saving begins. This is a time of light exercise and low-calorie nutrition.

Many girls experience various ailments on the first day of the menstrual cycle, so training on this day should be postponed.

If you have gynecological diseases, you should not train, but it is better to coordinate the training loads with your doctor. During menstruation, the body is in a state of dehydration; during these days it is important to drink plenty of drinking water and eat foods rich in vitamins.

Drinking regime and nutrition

Maintaining proper nutrition and regular physical activity is 70% of success on the path to a beautiful figure, and only 30% is proper training.

It is very important to eat small portions 5 – 6 times a day. 1.5, or preferably 2 hours before going to the gym, you need to eat food rich in carbohydrates and some protein. You can get the right carbohydrates from oatmeal, rice, buckwheat and rye bread. And, there is a sufficient amount of protein: in beef, eggs, chicken breast and lean fish.

When losing weight, you can’t eat after working out in the gym, because... Eating food will stop the process of burning subcutaneous fat. If you are gaining muscle mass, then after 20 minutes. You can have a snack with a banana, apple or low-fat cottage cheese. To gain muscle mass, your post-workout meal should consist of carbohydrates and protein, and when losing weight, protein and vegetables.

You cannot completely give up fats; this will cause great harm to the body. You need to consume fats from the right sources, such as nuts (a handful per day), vegetable oils, hard cheeses and fish.

To avoid malfunction, the body needs to drink the right amount of fluid every day. Everyone’s indicator is individual, the approximate amount for a girl in the middle weight category is 1.5-2 liters per day.

Track your progress

Tracking progress during training occurs by measuring with a centimeter tape. This should be done once every two weeks and the results recorded in the training diary. There you can also count the calorie content of your daily diet; thanks to the records, it will be easier to adjust your workouts and menu.

It is better to avoid constant weighing on scales; this will not provide reliable information. As you know, muscle is heavier than fat, so at the beginning of training, the weight may increase slightly.

A good indicator of progress is to increase the number of repetitions, approaches and weight load. Every two months, girls need to change the composition of the training program to improve progress and stop training every six months for two to three weeks to rest the body.

Change yourself and your body and let sport bring only happiness and pleasure!

Video: how to create a training program

How to create a training plan for girls:

Drawing up training programs for women:

Training for girls starting to work out in the gym should be carried out with a specific purpose.

It is important to organize classes correctly, draw up a schedule, and choose appropriate exercises.

First of all, you need to find a powerful incentive to play sports, organize training correctly, conduct it regularly and gradually increase the load.

Beginners can work according to a ready-made program or create an individual complex. Beginning overweight athletes need to know how to speed up weight loss during exercise.

How to force yourself to go to the gym: the power of motivation

If a girl is seriously thinking about playing sports in the gym, and not at home, then most likely she already has motivation. The main thing is not to lose her!

To encourage yourself to regularly visit a fitness club, you can follow a famous fitness model, trainer, etc. on Instagram. The main thing is that your ideal arouses interest and desire to change yourself. Follow your guru's progress and follow his advice.

Buy a couple of sets of nice sportswear to look good while working out. As an additional incentive, a girl can wear nice jeans or a dress a couple sizes smaller.

Gym workouts for beginners will be more fun if you bring along your favorite music. Make a playlist of energetic tracks that lift your spirits and encourage you to be more active.

First day of training: where to start for a beginner

Not all girls know what beginners should do in the gym. They don’t understand which machine to use, what exercises to start with, how many to do, etc. You need to act according to this plan:

1. First you need to choose a gym. Agree with the administration about a free trial session. Look at the set of exercise equipment, their condition, the number of visitors, the cleanliness of the gym, locker rooms, etc.
2. Determine the main goal of training: losing weight, building muscle mass, drawing relief, increasing strength and endurance.
3. Even if a beginner girl plans to conduct classes in the gym without a trainer, at first she needs the help of a specialist. Therefore, it is recommended to conduct an introductory training with a trainer who will tell you what exercise equipment to pay attention to, what exercises to perform and how to do it correctly.
4. Take a towel with you.
5. Do not borrow equipment during the pause between sets and ask permission from other athletes to borrow it.
6. After use, put the sports equipment back in its place.
7. If you don't know how to use the machine, ask a trainer or a more experienced bodybuilder.
8. Keep to your gym schedule.

It is better for a girl to start with simple exercises with light dumbbells, kettlebells, a barbell, a fitball, and an elastic band. This equipment will help you strengthen your muscles so you can move on to more complex workouts.

Attention! Do not forget to consult your doctor before exercising in the gym to determine if there are any contraindications. If they are, the doctor will tell you which exercises you need to avoid.

Optimal schedule: how many times a week and at what time to go to the gym

To get a good result, it is important to develop a system for visiting the gym and conduct classes regularly. To do this, a novice athlete must understand how many times a week she can visit a fitness club and spend time training along with showering and changing clothes. Girls who have children will be able to devote less time to this than single ladies. The main thing is to answer the question honestly. If it's half an hour, then don't promise yourself to do 4 sets for each muscle group. It is better to train for half an hour three times a week than for 2 hours, but only once.

To lose weight and improve your figure, a beginner girl should exercise 2-3 times in 7 days. In this case, it is necessary to take a break between workouts of 1-2 days. It is important to give the body rest and recovery. A novice athlete can spend from 30 to 60 minutes doing the exercises. Rest between sets should be 1 to 2 minutes.

It is also important to understand what time of day to conduct training for beginners in the gym. The optimal time period is from 13 to 16 hours of the day. During this period, the girl’s body becomes the strongest, most resilient, and flexible. In addition, the gym is practically empty at this time. Most people appear from 7 to 9 am, from 18 to 21 pm on weekdays, and from 9 to 16 pm on weekends.

How to exercise without a trainer

As mentioned, beginners in the gym need to decide on the purpose of their classes:

1. Burning excess fat, highlighting relief.
2. Increasing weight, correcting body proportions, for example, training with an emphasis on the buttocks and legs.
3. Keeping fit.
4. Increased flexibility.

Then the girl must create a complex taking into account the goal. For example, fat burning training combined with a small amount of strength training is suitable for effective weight loss. You can also order a training plan from a trainer or find it on the Internet.

Important! A big mistake for beginners is to conduct classes in the gym without understanding how the machines work and what the complex should be like. This threatens injury (sprain, ligament rupture, etc.), at best there will simply be no effect, or progress will quickly stop

Beginning athletes should remember an important rule for successful training - adherence to technique. It is important to do exercises in the gym correctly. Only when a girl learns to feel the target muscles can she consider that she has mastered the technique. It is difficult to achieve this on your own, but it is possible:

1. Work with your weight at first.
2. Move slowly.
3. Establish a connection between your brain and the muscle you are working so that you can feel its tension.
4. If necessary, look at yourself in the mirror to control your movements.

It should be remembered that 6 exercises with the correct technique are more effective than 10-20 without it.

Athletes should include basic movements in their training, during which several muscle groups work. Such loads allow you to form a beautiful body and increase muscles. Isolating fitness elements help to work out individual muscle groups, for example, the back (lats, trapezius, etc.).

Attention! Keep a training diary in which you will record your results and track your progress. Write down your complex there, which can be adjusted if necessary.

Always start your gym workout with a warm-up to prevent injury and improve results. And after the main complex, do some stretching so that the functioning of the cardiovascular system normalizes.

How to choose exercises for a woman

Beginning athletes in the gym should perform exercises to pump large muscle groups, for example, chest, back, and then shoulders, biceps/triceps, forearms, wrists, or first the gluteal muscles, and then the thighs, calves. The workout can include cardio, strength, basic, and isolation elements.

If a girl’s weight is normal, then she can do strength training exercises without cardio to increase her mass. General strengthening training is suitable for those who want to stay in shape and work out all the muscles in the gym.

It all depends on the goal: lose weight, build muscle

The choice of exercises depends on the girl’s goals. If an athlete wants to lose weight, then she needs to work on a fat-burning program in the gym. To do this, you need to exercise on a treadmill, exercise bike, orbit track, or stepper. This is the most popular equipment that will help remove excess fat and tighten muscles. Minimum operating time is 30 minutes.

Most novice athletes want to remove belly fat. They should know that excess calories are lost evenly from the entire body (somewhere more, somewhere less), so the whole body will lose weight, and not just one part of it. Only then, after the fat layer has been reduced, can the shape be adjusted.

To lose weight, a girl can combine aerobic (cardio) and strength training. Combined exercises for beginners will help you lose weight and build muscle. Power movements are performed 12-20 times three times quickly and with minimal weight. The pause between sessions is from 40 to 60 seconds.

Aerobics and circuit training are also good for weight loss. The last type of training consists of performing each exercise for 1 set without a pause, then the girl rests for 1-2 minutes, after which she does the second round, etc.

Effective strength training for beginners helps build muscles. To do this, the girl performs basic/isolating exercises from 6 to 12 times with heavy weight. This can be a full-body workout or a split program, when in 1 day you need to pump up a specific muscle group (buttocks, legs or chest, shoulders, arms). The pause between sets is 2 minutes. Cardio can only be used for a warm-up or gentle cool-down.

Cardio and strength training: technique

To lose weight in the legs, buttocks, abdomen and other parts of the body, cardio exercises are recommended, which increase heart rate. During training, it speeds up metabolism and burns fat faster. These types of activities include not only cardio exercises, but also jumping rope, running, swimming, special exercises, for example, “climber”, burpees, etc.

Popular strength movements in the gym for beginners:

These exercises for beginners will help accelerate muscle growth and make the relief more pronounced.

Exercises on simulators

If a girl prefers to exercise on simulators, then she can include the following elements in the program:

Important! These elements are suitable not only for beginners, but also for professionals, the only difference is in the scales.

Program options for beginners

If desired, novice athletes can use ready-made programs for weight loss or muscle building. Classes in the gym should be carried out three times a week, and the effect will be noticeable after 4 weeks.

Women's weight loss complex

To burn excess fat and make your body slim, you need to follow this plan:

This weekly complex involves visiting the gym 3 times in 7 days. Each element must be repeated 15 to 18 times three or four times. A beginner athlete should use minimal weight. Pause between sets – from 60 to 90 seconds.

Fitness program

A workout for beginners in the gym for muscle growth looks like this:

The girl must perform each element from 6 to 12 times with maximum weight. The pause between sets is 2 minutes.

How to create your own personal training plan

When a girl comes to the gym, she should already have a ready-made plan. Beginners are advised to work their entire body during training to strengthen their muscles. To do this, the complex can include 2-3 exercises for large muscles (chest, back, lower limbs), then 4-5 for secondary ones (shoulders - legs, biceps - back, triceps - chest). Don't forget about warming up and stretching.

Attention! When losing weight after the complex, you need to devote 20-25 minutes to cardio.

It is better for a beginning athlete to take the basic complex as a basis and adjust it at her own discretion. However, it should be remembered that its specifics depend on goals and age.

When creating a gym routine, take into account your body type and physical fitness. If you are working out for the first time or after a long break, then create a simple complex. After strengthening the muscles, you can slightly increase the load. The training plan needs to be changed every month.

How to speed up weight loss

To lose weight, a girl must not only work out in the gym, but also adjust her diet. To do this you need to follow these rules:

1. It is important to create a small calorie deficit, give up simple carbohydrates, and maintain an ideal balance of proteins/fat/carbohydrates. For the last question, it is better to consult a nutritionist or use online calculators.
2. The drinking regime should be observed. This will help speed up your metabolism and fat burning process.
3. You need to avoid stress, normalize your daily routine, sleep at least 8 hours, give up bad habits.
4. Girls can speed up weight loss with fat-burning supplements based on caffeine and L-carnitine. However, you should know that they are only effective with exercise and diet. In addition, dietary supplements may cause adverse reactions, so consult your doctor or experienced trainer before using them.

It is important to completely change your lifestyle to burn fat faster.

Fitness experts recommend doing a few workouts with a specialist before working out on your own in the gym. They advise immediately defining the goal and creating a complex in accordance with it. Girls should train regularly, do not skip warm-ups, cool-downs, and give their muscles time to rest. It is also important to follow the technique of performing the exercises. To see results faster, a novice athlete must adjust his diet.

Anastasia Simakova, coach

The master of sports in swimming advises girls who want to lose weight to supplement their gym sessions with a visit to the pool. You can swim, pedal a bicycle or do synchronized swimming. This is a great way to lose weight without suffering and improve your mood. Exercises in water will help you work your triceps, abs, and lower body. In just 10 days you will be able to tighten your body and get rid of cellulite.

Anton Begalko, coach

An experienced fitness trainer advises beginners to remember that the workout consists of a warm-up, a main complex and stretching. None of these points should be neglected.

Warm-up prepares the respiratory and cardiovascular systems and warms up the muscles.

The main part, which consists of 6-8 exercises (1-3 elements for each group), will help to maximally load the muscles in the gym.

The final part of the training – the cool-down – helps normalize breathing and blood circulation.

According to the specialist, exercise in the gym should be supplemented with proper nutrition and quality rest.

Yuri Samsonov, coach

The training schedule needs to be arranged so that there is time left for muscle recovery. For beginners, it is enough to exercise 3 times a week and not load the same muscle group more than once (in 7 days).

The specialist reminds that when working in the gym you need to remember safety, as there is a risk of injury. To avoid this, you need to work with a trainer or at least take a few lessons before training on your own.

Useful video

Main conclusions

With great desire and responsibility, a girl can work out in the gym without the help of a trainer, but to do this she must follow these recommendations:

1. Determine your goals: weight loss, weight gain, relief.
2. Based on your goals, choose a program, for example, for weight loss - a cardio and strength program or circuit training.
3. Visit the gym regularly - 2 to 3 times with a break to restore the body.
4. The duration of the training is from 30 to 60 minutes.
5. Follow the exercise technique.
6. Include basic as well as isolation movements in your complex for beginners.
7. Keep a training diary.
8. Don't skip the warm-up and cool-down.
9. Eat right and stay hydrated.

If a novice athlete follows these recommendations, she will notice the first results after independent training in the gym within 4 weeks.

Nowadays there are more and more representatives of the fair sex in the gym. Some people want to lose weight, others want to gain muscle mass. There are many exercises, but the effect can only be achieved if a training program for girls in the gym is clearly developed. Let's figure out what the basic training modules are and how to achieve results.

Squats with a barbell are one of the basic exercises for girls to strengthen not only their legs and buttocks, but also other muscle groups.

Why you should choose training for all muscle groups

Many trainers advise beginners to work out their muscles by following a split program. It consists of working exclusively one or two muscle groups. But, others dispute this technique, believing that it is intended for professionals. Explaining this by the fact that it is difficult for beginners to focus on any one muscle group. For women beginners, the best option would be training that will work all muscle groups in one session.

The video shows a training program for girls in the gym

For those girls who sometimes miss classes due to work, this option will also be much more convenient. This is due to the fact that by increasing the interval between work on one of the muscle groups, efficiency decreases. In addition, due to the characteristics of the body, girls do not have the opportunity to exercise at full capacity during the menstrual cycle. Accordingly, some muscle groups that will be trained during this period will be worked out poorly.

2. Lunges with dumbbells in hands

• take dumbbells in your hands, straighten your back;
• the position should be such that the thigh of the front leg forms a parallel to the floor, and the lower leg is perpendicular.

3. One-arm dumbbell row

Technique:

• kneel on the bench, the other leg remains on the floor;
• Place your emphasis on the bench with one hand and take a dumbbell with the other;
• straighten your back;
• The dumbbell should be pulled to the chest and lowered down.

4. Pull-ups

You need to hang on the horizontal bar and try to reach the crossbar with your chin. To make pull-ups easier, there is a special simulator - a gravitron; it allows you to set a weight that will help pull your body up.

Important! The overhead pull-down is similar to this exercise. The effect and muscle development are the same.

5. Incline Bench Press

You need to sit comfortably on an inclined bench. Take the barbell in your hands. Raise and lower it at chest level.

6. Barbell row

Scheme of the exercise:

• feet shoulder width apart;
• the body is tilted forward;
• back straight;
• The barbell is held with both hands and pulled to the stomach, after which it is lowered down.

7. Close-grip chest row

On the simulator, you should grab the handle with a narrow grip. Your feet should be on the floor and your knees should rest on the bolsters. The back needs to be straightened. After taking the correct position, the handle must be pulled to the chest and the shoulder blades brought together.

8. Plie squats with dumbbells. Works the inner thigh muscles

• your feet should be placed wider than your shoulders;
• turn your socks 120 degrees;
• the back should always remain straight;
• you should take a dumbbell in your hands;
• Hips lower to parallel with the floor.

9. Squats on one leg (scissors) with a barbell

• put the bar on your shoulders, straighten your back;
• lunge forward with one leg;
• The back leg must be bent, but not touching the floor;
• squat so that the thigh of the front leg is parallel to the floor and the shin is perpendicular.

Important! This exercise differs from lunges in that the feet remain in place until the required number of repetitions is completed.

10. Book on the press

You need to lie on your back and stretch your arms behind your head. At the same time, you should raise your arms and legs straight. You need to reach for your feet with your hands.

11. Deadlift

The correct exercise is the deadlift. Will help you achieve the desired result

• take the barbell in your hands, place your feet shoulder-width apart, straighten your back;
• two techniques:
  • back parallel to the floor. The load in this position goes to the back muscles. First you need to bring your back to a vertical position and only then straighten your legs;
  • thighs parallel to the floor. The load goes on the muscles of the legs and buttocks. In this option, you should straighten your legs and only then move your body to a vertical position;
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  12. Squats with emphasis on the bench

  The technique is similar to “Single-leg scissor squats with a barbell” with the difference that the back leg is placed on a bench.

  

  13. Lower block row to the waist while sitting with a narrow grip

  Sit on a bench, rest your feet on the footrests, grab the handles with your hands, and straighten your back. Then you should pull the handles. Your arms should move parallel to the bench. In this case, the shoulder blades need to be brought together.

  14. Dumbbell Bench Press

  Performed similarly to the incline bench press. This time, only the bench should be straight and, accordingly, dumbbells in your hands.

  15. Dumbbell flyes

  Lie with your back on a bench, take dumbbells in your hands and lift them above your chest. Next, your arms should be spread in different directions.

  

  Stretching

  It always ends any training session. The muscles should be well stretched. It takes approximately 7-10 minutes.

  A training program for girls in the gym can successfully include all of the above exercises. In one workout, 5 exercises are usually performed. In addition to the standard one, circuit training can be chosen. Then all the approaches are simply not done at once, but the exercises are performed as if in a circle.

The gym is a hub of purposeful women and girls with three completely different goals: lose weight, gain weight or keep your body in shape. Whatever the girl’s goal, the most reliable way to achieve it without harm to health is regular training in special programs in the gym several times a week. Inexperienced girls should train under the supervision of a trainer at least for the first time.

To maximize the benefits of classes, girls need train according to a special exercise program.

Training programs in the gym are compiled depending on the task:

• for beginners;
• for experienced athletes;
• to gain muscle mass;
• to burn fat;
• for all muscle groups;
• to a specific zone;
• on the relief;
• Cardio training.

Choosing the right training plan in the gym is necessary depending on what the woman or girl wants to achieve. It is recommended to create a program taking into account many parameters: initial physical fitness, age, weight, presence of diseases, and so on.

Girls should start training in the gym by doing the simplest exercises, gradually adding more complex ones to the program. Effective fat burning will be ensured by a specially selected diet. If you don’t have the opportunity to regularly work out in the gym, you can do the exercises at home.

Training program in the gym for girls 3 times a week

popular:

• ✅ Workouts to gain muscle mass in the gym and at home
• ✅ Gym weight loss training program for men
• ✅ Home workout program for men
• ✅ Back exercises in the gym and at home
• ✅ Circuit training for women and men at home
• ✅ Triceps workout for home and gym

To begin with, you need to create training program for girls in the gym for 3 days– this will help you evaluate your own strengths and capabilities, so that you can then work out in the gym with maximum efficiency. The program can be divided with a focus on working on different parts of the body, or you can build workouts based on the same exercises.

A typical basic workout, aimed at all muscle groups and designed for training in the gym three times a week (sample program):

Monday:

• warm up on a treadmill for 10 minutes;
• 15 barbell squats without plates;
• 10 lunges on each leg with dumbbells in hands;
• 10 times - dumbbell rows to the belt with each hand in turn;
• pull-ups on the horizontal bar (as many times as possible) or replace it with overhead pull-downs 15 times;
• the last exercise is bench press – 15 times.

Wednesday:

• warm-up on a treadmill;
• 15 times – barbell row to the belt;
• close-grip rows to the chest 15 times;
• squats with a plie dumbbell - 15 times;
• squats with a barbell, alternately on each leg – 12 times;
• exercise for the press “book” - 25 times.
• cool down - 15 minutes on cardio equipment.

Friday:

• warm-up on a treadmill;
• 15 times – deadlift;
• squats 10 times with each leg on the bench (alternately);
• close grip rows to the waist of the lower pulley – 15 times;
• 15 times dumbbell bench press;
• Perform dumbbell flyes 14 times.
• cool down after strength training - 15 minutes on cardio equipment.

Each exercise in the training program should be done in 2 approaches.

Workout for Beginners

Beginners need a special beginner training program for girls in the gym. You need to train 3-4 times a week; when selecting exercises, you should take into account what exactly the efforts will be made for - for drying or for gaining muscle mass.

Exercises for girls in the gym, aimed at drying and sculpting muscles, should be accompanied by a special protein diet. If you are creating a weight loss program, you must include cardio training in it.

Rules for effective training in the gym for beginners for all muscle groups:

• When working out in the gym, girls should include in the program exercises that involve the maximum number of muscles. In this case it should choose the right weight, in accordance with personal parameters and preparation;
• If we are talking about a program for losing weight, and not for gaining muscle mass, the girl should definitely perform standard exercises in the gym: barbell press, push-ups, squats with barbells and dumbbells, all types of abdominal crunches. You need to exercise without overtraining, with the optimal number of repetitions - 10-15 times;
• You need to make sure that the muscles and joints are not overloaded, you also need to arrange your breathing correctly, relaxing as you inhale and making effort as you exhale– the quality of training both in the gym and at home depends on this;
• During training it is necessary drink water, to promptly replenish the inevitable loss of fluid by the body, which has a bad effect on the muscles;
• Girls should not forget to include in the gym program cardio exercises that provide the maximum effect for weight loss are running on a treadmill (15 minutes before and after training), exercise on an orbital track or a bicycle;
• Exercises should be done in two sets with a break of 60 seconds.

What exercises to include in the program for beginner girls in the gym:

• Warm-up - 15 minutes;
• Hyperextension crunches - 12 times;
• Squats with a bar - 15 times;
• Incline crunches - 12 times;
• Knee push-ups - 10 times;
• Dumbbell press with supporting knee on a bench - 12 times for each arm;
• Dumbbell raises above the chest in a lying position - 10 times;
• Leg curls in the simulator - 15 times;
• Swing your legs back in the simulator - 15 times;
• Cardio - 10 minutes.

Program for gaining muscle mass

A training program for girls should be developed in a special way to gain muscle mass in the gym. It should include working out all muscle groups.

An exercise program for gaining muscle mass for girls should be designed in such a way that the days in the gym alternate - that is, on one day you should “pump up” the upper body, and on the other, the lower one.

The program for gaining muscle mass in the gym is based on the principle:

• Monday – upper muscle training;
• Tuesday is a day of rest;
• Wednesday – training the muscle mass of the lower part;
• Thursday is a day of rest;
• Friday – training the muscle mass of the middle part;
• Saturday and Sunday are rest days.

Rules for training in the gym to gain muscle mass for girls:

• Necessarily include basic exercises in the gym program– bench press, squats, deadlifts, crunches;
• In order for muscles to grow, girls need to constantly provide progression, that is, complicate the workout and increase the weight on the bar;
• Number of repetitions exercises in programs for gaining muscle mass in the gym for girls should be at least 12-15 times 2-3 approaches;
• Between approaches, the girl needs to rest for about 60 seconds;
• The workout itself in the gym should not last longer than 60 minutes.

Program for gaining muscle mass in the gym for girls:

Monday - arms, shoulders, chest

• Hyperextension exercise;
• French press forhead;
• Alternately pulling the dumbbell to the shoulder;
• Lying dumbbell flyes;
• Seated dumbbell raises;
• Wide grip chest row.

Wednesday - legs, buttocks

• Leg abduction in crossover;
• Leg press on the machine;
• Squats with a bar behind your back;
• Hanging leg pull-ups with emphasis on the elbows;
• Smith machine lunges;
• Smith machine squats.

Friday - back, abs

• Incline crunches;
• Hyperextension with reverse tilt;
• Pull of the upper block to the belt;
• Leg raises on a bench;
• Deadlift with dumbbells;
• Twisting "Prayer".

Fat Burning Workout

The training program for girls to burn fat in the gym consists of a complex of stress on the heart muscle and strength exercises. Cardio training is an integral part of working out in the gym while losing weight.

A competent training program for girls in the gym for weight loss should be developed as follows:

• You need to start training with warm-up and cardio exercises on a treadmill;
• The best exercise for burning weight in the gym, as well as for losing weight in your buttocks and thighs, is the barbell squat.Squats with weights, you need to do it carefully and according to the rules, because this exercise, if performed incorrectly, can be dangerous for the back and joints: your legs should be placed wider than your shoulders, the barbell should be placed on your shoulders, grasping it with your hands, you should squat slowly, lowering your buttocks as low as possible. At the same time, do not arch your back and keep it straight, your head looks straight;
• Girls should perform exercises no less than 12 times 3-4 approaches;
• Don't be afraid large scales When you go to the gym, they will make the weight loss process go even faster. Here it is important not to overdo it, and choose sports equipment within your capabilities;
• Visually reduce waist size girls will be helped by including exercises to develop the spinal muscles in their training program - pull-ups on the horizontal bar;
• Weight loss will ensure crossfit– quickly perform strength and cardio exercises, with minimal intervals between them.

Workout for girls to burn fat in the gym:

Cardio:

• Jumping rope - 3 minutes;
• Running at an average pace - 7 minutes;
• Exercise bike - 5 minutes;

Power:

• Squats with a dumbbell lowered between the legs;
• Swing your legs in a crossover;
• Lunges forward with dumbbells in front of you;
• Squats with dumbbells raised;
• Breeding legs in the simulator;
• Dumbbell press with supporting knee on a bench;
• Leg abduction in the Smith machine;
• Back lunges with a bar behind your back;
• Oblique crunches on the floor;
• Plank on straight arms with legs moving to the side.

Hitch:

• Walking on a treadmill - 7 minutes;
• Exercise bike - 3 minutes;
• Walking on the orbit track at an average pace - 7 minutes.

The training program in the gym can be divided into days with an emphasis on individual muscle groups, then you will need to increase the number of repetitions and approaches. Or girls can perform the full complex at every workout.

The most effective fat burning occurs in girls during training for all muscle groups, but you need to choose the method of working according to the program in the gym taking into account the level of training.

Simple fitness program

A fitness training program for girls in the gym is a set of measures aimed at changing lifestyle. A fitness program for terrain training for girls should combine exercises in the gym with a proper diet. You should minimize your carbohydrate intake and increase your protein intake.

Girls need to start eating smaller meals and in small portions, drink a lot of water, and also do the following exercises:

• Push-ups from the floor - 12 times, 2 sets (it is allowed to include push-ups from the knees in the program);
• Crunches on an incline bench 12 repetitions 2 times (while sitting on the bench, place your hands behind your head and lift your upper body);
• For biceps, perform dumbbell rows - 15 times, 2 sets (dumbbells in hands in front of you, elbows pressed to the body, lower and raise dumbbells to your shoulders);
• Arm curls - 12 repetitions, 2 sets (take one dumbbell with both hands, lift it, move it down behind your head, bending your elbows);
• Lowering the legs - 15 lifts in 2 approaches (lying on the floor, place your arms along your body, slowly raise and lower your legs).

Regular training for girls according to a program with the right set of exercises will help not only remove fat from problem areas - they will build a beautiful and toned body with excellent muscle definition. The main thing is to work out in the gym according to the plan, and not give up halfway.

Reading time: 34 min

In order to lose weight, strengthen muscles and get rid of excess fat, it is not necessary to regularly visit the gym. You can get your body into ideal shape at home. We offer you ready-made home workouts for girls with an exercise plan and exercise tips for effective weight loss.

And if you think that training requires a membership to a fitness club or expensive equipment, then this is not so. You can effectively train your body at home with minimal equipment.

Home workout for girls: features

The exercise plan for women below is ideal for those who want to start working out at home. However, these exercises will be useful not only for those who want to lose weight, but also for those who simply want to adhere to a healthy lifestyle. There are many studies on the benefits of regular exercise: this concerns improving the functioning of the cardiovascular system, reducing the risk of depression, and preventing diseases such as diabetes, cancer and stroke.

Even if you are busy with work and family matters, you can always set aside 30 minutes for fitness several times a week. Especially if you organize effective workouts at home. If you thought that working out at home for girls is of little use, then try our ready-made exercise plan for losing weight and toning the muscles of the whole body and get a toned and slender body.

Why should you pay attention to home fitness? What are the pros and cons of training at home for girls compared to visiting a fitness club?

Benefits of training at home:

• You save time traveling to the gym.
• No need to adapt to the fitness club schedule.
• You save money on purchasing a subscription.
• It is psychologically more comfortable to work out alone; no one is watching you or causing you any inconvenience.
• You do not need to purchase special fitness clothing; you can exercise in a T-shirt and shorts at home.
• For young mothers on maternity leave, training at home is the only option if there is no one to leave the child with.
• A large selection of ready-made video programs and exercise sets will make home workouts for girls varied and effective.
• You will have a comfortable shower or bath with all the necessary accessories at your fingertips.
• You can study early in the morning before work or late in the evening after work.

Disadvantages of training at home:

• There is no trainer who will teach you the correct technique for doing the exercises.
• There is no variety of exercise equipment at home, and additional equipment must be purchased.
• You will have to think through and create a set of exercises yourself or look for a suitable program.
• To train at home, girls need to have strong motivation to exercise; no one will “push” them from the outside.
• There are too many distractions at home that can disrupt your workout: household chores, family demanding attention, the desire to relax or surf the Internet, etc.

However, the convenience and comfort of home training outweighs the small list of disadvantages. All you need to train at home is to free up a small square of space in your apartment, set aside 30-60 minutes for an activity, make an exercise plan and start training.

Equipment for training at home

For weight loss and body tone You can practice at home and without additional equipment. Exercises with your own body weight give a good workout and help to work the core muscles and speed up the fat burning process. However, for b O For greater variety of training, it is advisable to have at least dumbbells: they are especially useful when performing strength exercises. In addition to dumbbells, you may need a chair, bed, or nightstand for some exercises that require support.

If you have some additional equipment at home or have the opportunity to purchase it, this will help you diversify your exercises and increase the effectiveness of your workout. However dumbbells are the most basic equipment, which will be enough for full training at home for girls. It is also advisable to have a rug or mat on the floor if you have hard or cold floors.

What other equipment can be purchased:

• : the basic equipment that no home strength training can do without.
• Fitness band: the most popular piece of equipment lately, ideal for the thighs and buttocks.
• Mat: An important piece of equipment that is essential for almost any workout at home.
• Fitball: round ball for abdominal exercises and development of stabilizing abdominal muscles.
• Tubular resistance band: ideal for training the arms, shoulders and back.
• Elastic band: Very useful for strength training and stretching.
• Massage roller: for muscle recovery after exercise and self-massage.
• TRX loops: for functional training at home.

So, for cardio training and functional training to tone the body, you can do it without additional equipment, with your own body weight. For strength training, you will need dumbbells from 1 kg to 10 kg, depending on your capabilities and goals.

If you plan to train at home, it is better to purchase collapsible dumbbells:

Home workouts for girls: rules

1. Any workout should always begin with a warm-up (7-10 minutes) and end with stretching (5-7 minutes). This is a mandatory rule that should always be remembered. Check out our warm-up and stretching exercises:

2. Don't exercise on a full stomach. Training should begin 1-2 hours after the last meal.

3. 1.5-2 hours before training, you can allow yourself a full meal. If this is not possible, then have a small carbohydrate snack 45-60 minutes before the start of class. 30 minutes after training, it is better to eat a small portion of protein + carbohydrate (for example, 100 g of cottage cheese + apple or 1 scoop of whey protein in milk) . But the most important thing for losing weight is not what exactly you eat before and after training, but how you eat in general throughout the day.

5. You can train in the morning on an empty stomach. The time of exercise does not affect the weight loss process, so choose the morning hours only if you are comfortable exercising after waking up. You can have breakfast 30 minutes after class, preferably protein + carbohydrates.

6. Don't forget to drink water. Drink a glass of water 20-30 minutes before starting your workout and one or two glasses of water after finishing your workout. During exercise, drink every 10 minutes, taking several sips.

7. Be sure to exercise in sneakers so as not to harm your leg joints. Also wear a sports bra to support your breasts and comfortable clothes made from natural fabrics that do not restrict movement. If you do yoga, Pilates, or do gentle exercises on the floor, you don't need sneakers.

8. Don’t overload yourself with training. At first, it is enough to exercise 3 times a week for 30 minutes. You can gradually increase the duration and frequency of classes: 4-5 times a week for 45 minutes, if you want to accelerate results.

10. If you want to lose weight and burn fat, then use light dumbbell weights of 1-3 kg during strength exercises.If you want to tone and strengthen your muscles, then use 4-7 kg dumbbells for the upper body and 5-10 kg for the lower body.

11. Don't forget about breathing while training at home. While making an effort, exhale deeply through your nose, while relaxing, inhale through your mouth. Do not hold your breath while doing exercises.

12. You need to exercise according to the proposed programs for at least 1.5-2 months, while increasing the duration of the exercises and increasing the weight of the dumbbells. Then you can change the program, complicating the workouts or increasing the weight.

13. If you want to lose weight faster, try to increase your overall physical activity during the day: walking or spending time outdoors.

14. Once you have achieved the desired result, it is necessary to continue regular fitness if you want to keep fit.

15. If you have back problems, then it is better to minimize abdominal exercises that are performed on the back, replacing them with variations:

Home workouts for girls: exercise plan

We are offering to you 4 ready-made sets of exercises that will help you lose weight or tone your muscles, depending on your goals:

• Home workouts for weight loss for beginners and overweight people
• Home workouts for weight loss and fat burning
• Home workouts to tone muscles and reduce body fat
• Strength training at home to strengthen muscles and gain muscle mass

Each option offers a 3-day full-body exercise plan. You can exercise 3 times a week or more often, just alternate 3 sets of exercises with each other.

Home workouts for beginners

If you are looking for home workouts for girls who are just starting to get involved in fitness or are overweight, then we offer you a simple exercise program for beginners. It consists of low-impact cardio and strength exercises without equipment. Exercise 3 times a week for 20-30 minutes for 1-2 months and move on to a more complex program or gradually saturate your workout with more intense exercises.

For training we use a circular scheme: We perform each exercise for 30 seconds + 30 seconds rest and then move on to the next exercise. After finishing the circle, stop for 2 minutes and start the circle again from the first exercise. We repeat the exercises in 3 circles. If the exercise is performed on both sides, then perform 30 seconds first on one side, then 30 seconds on the other. Each lap will take you 7-8 minutes.

Day 1

2. Leg raise (both sides)

3. Static plank (you can go down on your knees)

Day 2

2. Plie squat

5. Hip adduction while lying on your side (on both sides)

Day 3

1. Leg raises

3. Side lunge (both sides)

4. Walking with arms spread and shins crossed

5. Lateral leg lift on all fours (both sides)

Home workouts for weight loss and fat burning

If you are looking for home workouts for girls who want to lose weight and have at least some fitness experience, then we offer you a set of exercises for burning fat based on cardio exercises and exercises for muscle tone. In this home training option, you also do not need additional equipment.

For classes, we again use a circular diagram: (to begin with, you can do 1-2 circles, see how you feel) . If the exercise is performed on both sides, then perform it first on one side, then on the other. Each lap will take you 8 minutes.

Day 1

2. Walking forward lunges

5. Side leg raise (both sides)

6. Side plank twist (both sides)

Day 2

2. Bulgarian lunge (both sides)

5. Leg swing (both sides)

Day 3

2. Rising from a chair with a raised leg (on both sides)

4. Plank jumps with legs raised

5. Raising legs up (on both sides)

Home workouts to tone muscles and reduce body fat

If you are looking for home workouts for girls who are not overweight, but want to tone their body, then we offer you a set of exercises to strengthen muscles and reduce body fat. Unlike the previous scheme, the circle includes only one cardio exercise; the remaining exercises are aimed at toning muscles and getting rid of problem areas. You will need dumbbells 2-5 kg.

We train similarly in a circular pattern: We perform each exercise for 40 seconds + 20 seconds rest and then move on to the next exercise. After finishing the circle, we stop for 1-2 minutes and start the circle again from the first exercise. Repeat the exercises in 3-4 circles (to begin with, you can do 1-2 circles, see how you feel). If the exercise is performed on both sides, then perform it first on one side, then on the other. Each lap will take you 7-8 minutes.

Day 1

2. Dumbbell plank pull-ups

4. Push-ups (can be on your knees)

5. Lunges in a circle (both sides)

Day 2

1. Lunge in place (both sides)

2. Bent-over dumbbell raises

5. Spider bar

6. Side crunches (on both sides)

Day 3

1. Diagonal lunges (can be done with dumbbells)

2. Side plank (on both sides)