Last updated on April 7th, 2019 at 04:36 am
This beginner workout plan for women will help you lose weight and tone your body! During the next week you’ll do pilates, yoga, barre and HIIT workouts and you can do it all at home in 30 minutes or less a day.
Over the years I realized the only thing that keeps me from rolling into a ball and staying inactive at home all day every day is actually taking action before I overthink everything.
Actually doing what I’m supposed to do before I’m ready.
Before I have all the information, all the equipment and all the confidence to do it. I make myself do what I know is good for me.
How to actually start working out
You might not be ready for this workout plan. It might not be a Monday to start new, when you read this. You might not have all the equipment. And you won’t know how many calories you’ll burn with these workouts. You won’t even know whether this workout plan works.
Until you try.
Because what I know is that you’ll burn more calories when you do these workouts than if you just sit on your phone researching.
That whole equipment? You need almost nada here. All you need is 30 minutes in the morning and the willingness to try something you’ve never done before. Because the benefits are enormous.
Benefits of Regular Exercise
- prevents major diseases like cardiovascular diseases, cancer and neurodegenerative diseases
- builds muscle strength and is good for your bone health
- improves your mood
- makes you more productive
- improves your memory
- helps you look good
Can You Lose Weight With Exercise?
If you want to add more exercise into your daily routine not only to improve your physical and mental health but because you also want to lose weight, you would need to change your diet as well.
Trust me, I’ve tried losing weight with tons of exercise and without changing my diet, it does not work. A high-intensity 40-minute workout somehow didn’t cancel out the 2 snickers I ate after. Go figure.
Exercise is great for your health, but when it comes to weight loss it makes around 20% of it. The other 80% is what and how much you eat every day. As a general rule, you should limit processed foods and sugar, start eating more real whole foods, drink a lot of water and stop overeating.
You would need to start cooking more often, go grocery shopping and trying out new recipes. Eating out when you’re trying to slim down, in the beginning, is not a simple task.
Grocery shopping and staying away from all that junk food, when it’s all you want is pretty tough too.
In case you don’t trust yourself grocery shopping or choosing healthy recipes that are tasty, you can try a healthy meal kit delivery service like Sun Basket. You order everything online and get the groceries and recipes delivered to your home. The food is organic, the recipes are healthy and take around 30 minutes to make. If you want to give Sun Basket a try, you can get $80 off your first three orders here.
If you need more tips about how to start eating healthy, you can read my clean eating for beginners guide here.
The Workout Plan
You’ll do 20-30 minutes of exercise every morning or whenever you have time. And you’ll try Pilates, Barre, Yoga and cardio and even have one active rest day. Feel free to do the yoga routine again on that day if you want.
This workout plan is low impact and suitable for beginners. For women, who might have worked out before, but stopped and need to build strength again.
If you’re a COMPLETE Beginner, make sure to try this free workout plan first.
The great thing about this plan is that you can do these workouts at home, whenever you have time. You don’t need a gym membership, you don’t really need fancy clothes or to even wash your hair. Ok, wash it if you want.
After The First Week
Give this workout plan a go for one week and see how you feel. If you feel good doing it and still find it challenging, try it for one more week. If you don’t like every workout in this routine, do the ones you like more often and don’t do the ones you dislike.
Another option is to try something different like this 7-day weight loss program. It’s free and features 3 exercise routines perfect for beginners, as well as daily challenges and nutrition tips. To access this program you would need to be a member of Grokker, if you’re not, you can get a free 14-Day trial here.
They also have many other workout plans, yoga and fitness videos. This way you can experiment and find out what’s the best exercise schedule for you. Which types of workouts you enjoy and which ones you’d rather skip, you can check out all the classes and programs here.
Things to keep in mind:
- If a workout is too intense for you – modify and go at your own pace.
- Make sure you drink enough water to stay hydrated
- Have fun!
- a good, thick yoga mat
- comfortable sport shoes
- a chair or sturdy furniture
Please consult with your doctor, before starting this or any other exercise regimen!
One Week Beginner Workout Plan For Women To Lose Weight
Starting strong with this 20 Minute Pilates for a Leaner, Longer, Stronger Body by Dreamingreen that I absolutely love. It’s fun and challenging at the same time. You’re training your whole body with this one – abs, arms, neck, legs, butt – everything.
On day two we’re doing this 15-Minute Beginner’s Cardio Workout by POPSUGAR Fitness twice. That’s right two times to make 30 minutes. This is a low-impact workout, which means you won’t be jumping around too much. But it doesn’t mean you won’t be sweating either.
We’ll start day three with an energizing yoga workout by YOGATX. I love all of their videos (especially for neck and shoulders) and this is a great workout to start your day with. You also get to recharge and stretch your muscles for a day.
On day 5 we’re gonna sweat with this HIIT Workout for Beginners by jessicasmithtv. I am not a big fan of HIIT, but I’ve recently started doing it again. HIIT has many benefits for your cardiovascular health and helps you burn fat!
We trained the abs and we burned some fat, now it’s time to tone the legs and the butt with this awesome barre workout by FitnessBlender. You’ll need a chair that you can hold on too, but this workout is just great. I only recently discovered barre and I love it! To me it feels like a standing Pilates.
Now it’s time to relax and have some fun outside. Go to the park or on a hike, enjoy your rest day!
I hope you found this post helpful and that it helps you make exercise a daily habit!
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