Women all over the country struggle to find the perfect workout plan which they can not only fit into their busy schedules but also a plant that actually gets results. Working out takes a lot of time, and sometimes you may feel like you're getting nowhere. Have you tried many different workout plans for women with no success? Don't worry!
Luckily for you, we've done the work for you and made a simple workout plan for women to follow. This plan won't take long and isn't super complicated, but it's still sure to give you some exciting results. All you'll have to do is put in the work each day, perform the set workout, and you'll notice a big difference in a matter of weeks. Getting your body in shape isn't just about working out, though. So make sure to remember to also follow the nutrition tips at the end!
Are you ready to get your body moving?
What you'll need:
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The first thing you'll need for this workout plan is some space: use your basement, or clear some space in your living room or family room. You'll need about 8 feet by 8 feet at the least.
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Time is an asset you'll definitely need to set aside to get results. Just 20 minutes from start to finish for these easy workouts!
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You'll also need cardio equipment: dust off the old treadmill or exercise bike. If not, you can always use that trusty skipping rope!
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2 weights: you'll need at least 2 weights. They can be dumbbells, or 2 weight plates, or 2 big soup cans from the pantry! Grab 2 water bottles if all else fails.
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A chair or bench is also recommended. A sturdy low coffee table also works. If you use a chair, just be sure it doesn't have wheels!
Day 1
3 Rounds:
60 skips (or 3 minutes of cardio)
20 deep squats
60 skips (or 2 minutes of cardio)
20 push ups – it is acceptable to do push ups from the knees!
60 skips (or 2 minutes of cardio)
20 crunches
Day 2
3 Rounds of:
3 minutes jumping jacks
20 Overhead presses – use your two weights and push as far as you can
20 jumping jacks
20 lunges
20 jumping jacks
20 sit ups – place your arms overhead, and reach for the ceiling at all times, sit up completely
Day 3
3 Rounds of:
60 skips (or 3 minutes of cardio)
10 jump squats
20 mountain climbers – switch feet in “on your marks” position
10 jump lunges
20 mountain climbers
10 tricep presses – sit on chair, place hands on the edge, and slide your butt off to dip and press out.
Day 4
3 Rounds of:
3 minutes jogging on the spot (or other cardio)
20 front and side arm raises- use your 2 weights; keep the elbows rigid, lifting at the shoulders
20 lunge walks
20 jumping jacks
10 push ups – knee push ups are acceptable as well
20 jumping jacks
30 seconds plank hold – face down, prop your torso up by your toes and forearms
Day 5
3 Rounds of:
60 skips (or 3 minutes cardio)
20 sumo squats – wide legs, toes pointing out
20 mountain climbers
20 bicep curls – use your 2 weights, curling the arm at the elbow
20 jumping jacks
20 tricep push outs – use your 2 weights, start with arms up, and hands behind your head, pressing to ceiling.
How To Plan 20 Minute Workouts
Workout tips
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Set aside time in your day! These workouts won't take more than 20 to 25 minutes out of your day. Perform them in the morning before getting ready for the day, or during your lunch break. Short, intense workouts are the best to burn fat and improve strength and muscle tone.
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Space the 5 workouts out throughout your week by having off days in between. Start with day 1 and 2, take a day off, and complete 3 and 4, then break again, and perform 5. Since they are so short, there is no problem doing them back to back, especially since they are all unique.
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Make this time your special time. There are lots of other things you could be doing, so make the choice to not let anything get in your way. This is time for you to take care of your health, so don't let kids, dinners, cleaning, or your job take precedence.
Nutrition tips
Recovery is the most important part of working out, because this is when the real changes actually happy.
Rarely will a person burn fat while working out. The fat burning actually happens after.
Here are the tips on how and what to eat during and after your workout program:
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Eat both carbs and protein before and after you workout. Have a snack after working out, even if you don't feel like eating right a way. The best results occur post-workout. This is your recovery period. Eating within 30 minutes of your recovery period will make or break your results. Keep a snack nearby, or grab a chocolate milk.
Read more: Top Five Post Workout Meals -
Plan your meals and snacks and prepare them ahead of time. Cut your veggies and pack your dip the night before, or pre-pack all your daily foods during your off days. Keep them in sealed baggies or containers in the fridge, and take only that food with you to work/ school. You'll also save money by not spending on unhealthy eating out.
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Eat frequently throughout the day. Prepare enough snacks that you enjoy to last you through your cravings. Chew on carrots, celery, peppers, cucumber, nuts, almonds, and more to keep you going.
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Eat protein at every chance. Protein helps to build muscle, and keeps you lean. Poultry is a great source of lean, healthy meat. Have eggs for breakfast, lunch, or dinner and don't feel bad!
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Choose salads over fries at every chance you get!
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Drink water over juice, pop and alcohol. Also be sure to drink 8 glasses of water per day.
Sources & Links
- Photo courtesy of pamlovespie on Flickr: www.flickr.com/photos/pamlovespie/6851397076