If you’re under the impression that you need a pricey gym membership to lose weight, think again.
Luckily, you might lose weightandget into stellar shape with home workouts.
Many of my female clients train from home and achieve successfulweight loss.
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So, I’m here to share five of the best at-homestrength workoutsfor women to lose weight.
As far as exercises are concerned, emphasizing mostly compound movements is key.
Keep reading to learn all about my five best at-home strength workouts for women to lose weight.
Tim Liu, C.S.C.S.
Perform three to four sets of the following.
Workout #1
1.
Dumbbell Front Squats (x10-12 reps)
Hold a pair of dumbbells at your shoulders.
Tim Liu, C.S.C.S.
Drive through your heels and hips to rise back up, flexing your quads and glutes to finish.
Band Rows (x15 reps)
Wrap a resistance band around a sturdy pole/beam.
Pull the handles toward you, squeezing your shoulder blades together at the end of the movement.
Tim Liu, C.S.C.S.
Dumbbell Walking Lunges (x10-12 reps per leg)
Hold a dumbbell in each hand.
Step forward with one leg, and firmly plant your foot on the floor.
Lower your body with control until your back knee gently touches the ground.
Walk forward with your other leg, and repeat.
Lower the weights in a controlled manner, maintaining tension in the back of the shoulders.
Workout #2
1.
Dumbbell Deadlifts (x12 reps)
Place a dumbbell between your legs.
Keeping your back straight, grip the top part of the dumbbell with both hands.
Drive through your legs and hips, squeezing your glutes hard at the top.
Lower the dumbbell back down to the floor before performing another rep.
2.
Extend both arms over your body.
Then, lower the weights while keeping your elbows slightly tucked in.
Once you achieve a solid stretch at the bottom, press the weights back up.
Flex your chest and triceps hard at the top.
Dumbbell Reverse Lunges (x10 reps per leg)
Hold a dumbbell in each hand.
Take a long stride back with one leg.
Push through with your front leg to rise up, flexing your quads and glutes to finish.
Perform all reps on one side before switching to the other.
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4.
Spin around, and lift your arms so the band is behind you.
Bend at your elbows to where your biceps touch your forearms to get a deep tricep stretch.
Once they touch, extend your arms, and flex your triceps hard at the top.
Workout #3
1.
Lower the dumbbells using control.
Maintain a tight core as you drive your elbows back to your hips, squeezing your lats.
Get a solid stretch at the top.
Next, get into a pushup position where your shoulders are aligned with your wrists.
Pull yourself toward the ground, and get a solid chest stretch at the bottom.
Push yourself up, flexing your triceps and chest to finish.
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4.
One knee and hand should be planted on the bench for stability.
Hold a dumbbell in your opposite hand, extending that arm toward the ground.
Row the weight up to your hip as you squeeze your lats and upper back.
Then, lower the dumbbell before the next rep.
5.
Standing Dumbbell Curls (x10-12 reps)
Grab a pair of dumbbells with your palms facing up.
With a tight core, curl the weight up, flexing your biceps hard at the top.
Resist on the way down until your arms are fully extended.
Workout #4
1.
Dumbbell Romanian Deadlifts (x10-12 reps)
Hold a dumbbell in each hand in front of you.
Then, push your hips forward, bring the dumbbells up, and squeeze your glutes.
Keeping your core tight, push your hips back and squat down to about parallel or slightly below.
Rise up halfway, then come down to parallel before standing up.
Bulgarian Split Squats (x10 reps per leg)
Stand tall while holding a dumbbell in each hand.
Lower your body into a split squat until your back knee almost touches the floor.
Place one foot on the bench with the heel down and toes up.
Drive through that heel, flexing your glute hard at the top of the movement for two seconds.
If you feel like you’re using too much hamstring, adjust your body closer.
Workout #5
1.
Place your feet firmly on the floor.
Then, press the weights above your body as you extend both arms.
When you lower the weights, bring your shoulders back and down into the bench.
Dumbbell Rows (supinated grip; x10-12 reps per arm)
Position yourself parallel to a bench.
Firmly plant one hand and knee on the surface to maintain balance.
Extend your arm back down.
Band Lateral Raise (x15 reps)
Step on the band, and hold the handles.
Squeeze hard, then lower while maintaining tension in your delts.
Return to the start position before performing another rep.
4.
With your palms facing each other, press the dumbbells up.
Keep your shoulders straight, and bend your elbows back so the dumbbells come toward you.
As soon as your forearms touch your biceps, reverse the motion, flexing your triceps to finish.
Dumbbell Hammer Curls (x10-12 reps)
To perform your dumbbell hammer curls, grab a pair of dumbbells.
Use a neutral grip, and verify both hands face each other.
Keep your shoulders pulled back as you curl the dumbbells up, flexing your forearms and biceps.
Squeeze hard at the top of the curling motion, then resist on the way down.
