When it comes to getting slim and staying slim, consistency is everything. It’s much better to do something active every single day than doing one long bout of exercise once a week (or even more rarely). The reason is, when you’re constantly moving, you’ll burn more calories, keep your metabolism up, burn more fat, and build great habits that lead to big improvements in your health. For maximum results in minimum time, we highly recommend performing a bodyweight circuit. That’s why today we’re taking you through the ultimate bodyweight workout women can do every day to stay in shape.
Performing bodyweight circuits will help you increase fat loss and cardiovascular fitness. It will also build muscle and strength, which not only burns fat but also offers extra benefits like stronger bones and fewer injuries. Even better, with bodyweight exercises, you don’t need any special equipment and you definitely don’t need to go to the gym – you can just get to work at home when you get the chance and get great results.
In this article, get ready for a great bodyweight workout that targets your entire body for faster results and also improves your cardio and posture. It’s light enough to do it every day, but you’ll want to avoid pushing yourself to failure if you’re gritting your teeth or struggling to finish it all, do fewer reps, and build up gradually. Then, take a complete rest day each week to give your body and mind a break.
Read on for bodyweight workout #1. 1 for women to keep fit. And when you’re done, be sure to read up on the 5 strength exercises for women to get firm and slim in their 40s.
This bodyweight circuit begins with hip bridges. To prepare, lie on the ground with your knees bent and your feet flat on the floor. Push through your heels and squeeze your glutes to lift your hips. Repeat. Don’t use your lower back, you pull yourself up. Complete two to three sets of 10 reps.
Pushups will have you standing on a high plank with your hands shoulder-width apart. Keep your lower back flat and don’t let your hips sag. Lower yourself down and keep your elbows close to your body as you descend.
If you can’t do pushups from the floor, put your hands on a raised surface such as a table, bench, stair step, etc., don’t do them on your knees because you won’t get the same benefits for your core. Complete two to three sets of eight reps.
For split squats, stand with one foot about three feet in front of the other so your knees form two 90-degree angles at the bottom. Go straight down and lead with your front heel. Don’t let your front knee go beyond your toes. Perform two to three sets of six repetitions for each leg.
Bend your knees slightly, bend your hips until your torso is nearly parallel to the ground, and keep your lower back flat. Raise your arms above your head in a Y shape as you squeeze your shoulder blades together. Do this for five reps.
Then, lift your arms out to your sides in a T shape as you squeeze your shoulder blades together. Do this for five reps.
Then, with elbows bent, form a W with your arms and bring your shoulder blades together. Do this for five reps.
Finally, place your upper arms against your torso, keep your elbows at a 90-degree angle, and point your thumbs toward the sky as you squeeze your shoulder blades together. Do this for five reps. Complete two to three sets for each position.
Begin bird-dogs by getting on your hands and knees with your hands under your shoulders and your knees under your hips. Keep your lower back flat. Reach with opposite arms and legs. Think about kicking your heel out until you feel your glute fire. Repeat. Perform two to three sets of six repetitions for each leg.
This latest bodyweight workout for women ends with mountain climbers. Assume a push-up position. Keep your core tight and alternately lift each knee toward your chest. (It’s like you’re snapping in place.) Keep your head up and your hips down. Perform two to three sets, 30 seconds on and 30 seconds rest.
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Anthony J. Young
Anthony J. Yeung, CSCS, is a fitness expert featured on Esquire, GQ and Mens Health and the founder of GroomBuilder, the destination for men who want to transform their bodies for their weddings. He joins the free 5-day course to burn fat and build muscle for the big day! Read more about Anthony
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