Women's 4-Week Home Workout Routine To Get Lean And Strong
Training plan to help you get your lifestyle (summer) body
Summer is around the corner. Now is the perfect time to build a healthy mind and body.
Whether you want to get toned? Lose fat? Get strong? Whatever your goal is, we will provide you the right guidance to help you achieve it in a sustainable way.
In this article we will give you a training plan that will help you get lean and strong, not only for summer, but for life.
Women's 4-Week Home Workout Routine: The Mission
It's that time of the year when the weather is nice, you just want to look and feel good. Our goal here is not to give you a "magic formula" to help you achieve your goal in four weeks.
The mission is to give you the right structure, knowledge and content to help you build the habits necessary to achieve your goal.
At the end of these four weeks, you will not only look and feel good by exercising regularly, but you will also feel confident and competent in your ability to change your body.
Women's 4-Week Home Training Plan: The Different Training Types
There is not only "one way" to get fit, you can achieve your health and fitness goals using various training types.
This is why we included different type of workouts. To give you a taste of these training types and to help you become a complete athlete.
This training plan will include:
- Strength Training: Getting stronger will help you get that toned look that we all desire. It allows you to build muscle, which will make you increase your metabolism and help you burn fat.
- HIIT (High Intensity Interval Training): This type of training allows you to build stamina and helps burn a lot of calories in a short period of time (more than LISS), which is great for fat loss.
- LISS (Low Intensity Steady State Cardio): It helps you build endurance and also make you burn calories. It is a great option for people who can't handle high impact movements that HIIT tends to focus on.
Women's 4-Week Home Workout Routine: How To Get Strong While Losing Fat
If you want to lose fat, you will have to be in caloric deficit, which means burning more calories than you consume.
This can be accomplished by either eating less calories or by exercising more to help burn more calories.
Thus, we've structured workouts in circuits. This will allow you to try a wide range of exercises and it will help you burn more calories since you're doing several exercises back to back before getting a break.
Some workouts will feel more intense than others and it is normal. They all serve a different purpose. Some days we will focus on building a strong lower body and core, while others will aim for speed, which will make your heart rate go high and aid your fat loss.
Women's 4-Week Workout Routine: The Training Plans
We all have different lifestyles and schedules. Therefore, it is important to build a routine that can be easily adjusted if necessary.
We've created different training plans to help you find what works best for you. These workout routines all have the same goals: lose fat, get toned and strong.
We will slowly increase the intensity of the workouts on a weekly basis, so you can progress accordingly.
Don't hesitate to add more resistance if you have access to gym equipment.
Women's 5-Day Home Workout Routine: The Structure
This women's 5-day workout plan will be structured as follows:
- Day 1: Glute & Hamstring
- Day 2: Full Body HIIT (High Intensity Interval Training)
- Day 3: LISS Cardio (Low Intensity Steady State)
- Day 4: Rest
- Day 5: Full Body HIIT (High Intensity Interval Training)
- Day 6: Lower Body
- Day 7: Rest
Women's 3-Day Home Workout Routine: The Structure
This women's 3-day workout plan will be structured as follows:
- Day 1: Glute & Hamstring
- Day 2: Rest
- Day 3: Full Body HIIT (High Intensity Interval Training)
- Day 4: Rest
- Day 5: LISS Cardio (Low Intensity Steady State)
- Day 6: Rest
- Day 7: Rest
Women's Nutrition Plan
Achieving your fitness goals will require you to master three key principles: work out regularly, eat well and rest.
It is important to start small by changing your habits in a sustainable way.
It's hard for the mind to take on many changes at once. Therefore, I highly recommend you to first try to exercise regularly. That's the "easiest" part.
Once you've found a way to work out systematically without burning out (takes two to three weeks), then you may consider improving your eating habits.
We've made different nutrition plans to help you have a better idea of how a good meal plan looks like: Women's Nutrition Plan To Get Toned And Lose Fat
Women's Training Plan: Adjust The Workouts
This training program can be adjusted according to your preferences and needs.
Here are some of the changes you could make:
- Change the days you want to train on. Try to keep the same workouts' order, they will allow you to train certain muscle groups while others are resting.
- You could try active recovery (e.g. yoga, mobility training, light jog...) instead of having a rest day. They will increase your blood flow and help you recover faster.
- You can add/change the indicated weight, but try to aim for the same number of reps/time.
- You may increase/decrease the number of sets per workout.
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