Home workout plan for girls for weight loss

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-08-28

Target of the workouts: weight loss

Objectives of the workouts:

1. Cardiovascular training
2. Burning fat tissue
3. Toning muscles

Methods of execution: in a circle

Duration: approximately 2 months.

Difficulty: (heavy)

Equipment:

• Dumbbells.
• Stools instead of a bench, or the bench itself.

Hello. The downsides of the plan presented below are that it is quite challenging, as it is based on the circuit method of performing exercises. This means that you will perform all 10 exercises in a circle, one set of each exercise without resting. Then rest for three to five minutes and repeat the circuit. You will do between three to five rounds. You can read more about the circuit method here.

Both workouts are arranged so that exercises for the upper and lower body alternate. This allows you to complete the entire circuit and work all muscle groups in one session. As you have already understood, we train the same muscles in both workouts but with different exercises.

The circuit method is very intense. In one hour, you will aim to complete about 4 rounds. That’s 40 sets for all muscle groups. It results in something like dumbbell aerobics, whose goal is to help you lose extra fat while preserving your muscles.

The number of repetitions in each set is 12 – 20. Start with approximately three rounds of 12 – 15 repetitions each. Then, over the course of 2 months, increase the volume of your workout to 5 rounds and 20 repetitions for each set. The duration of your workouts should not exceed 1 hour and 10 – 20 minutes.

Can you imagine what it’s like to do 5 rounds of 20 repetitions? That’s exactly 1000 repetitions per workout (20 x 10 x 5). If you reach such intensity – you’re truly impressive!

If you feel that this plan is currently too difficult for you, try working out with a different program for a month – this complex. I would also like to add that it would be beneficial to check your pulse after each round. Ideally, wait until it drops to 120 beats per minute before starting the next round. This is particularly important during the first weeks of this plan when your body has not yet adapted to such intensity, and your pulse may sometimes reach 200. This can be quite dangerous.

How many times a week should you train with this plan? At a minimum, 2 times. Ideally, 3 – 4 times. You simply alternate between the two workouts. This plan should be followed for about three months. Not only will you lose weight, but you will also achieve good form, strengthen your cardiovascular system, and become more resilient.

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