Summary of 11 Daily Weight Loss Exercises for Women Fitness Pros Swear By:
*Welcome to the world of weight loss exercises for women! If you’re feeling a bit overwhelmed by all the fitness trends and diet fads out there, don’t worry. We’ve got you covered with 11 unique and fascinating exercises that will help you shed those unwanted pounds. These exercises are recommended by fitness pros and are designed to target your entire body, helping you build strength, burn fat, and boost your metabolism. So, grab your workout gear and let’s dive in!
1. Walking – Let’s start with the simplest exercise of all: walking. While it may not seem like an intense workout, daily brisk walking can actually have a significant impact on your weight loss journey. It’s a low-impact exercise that helps increase your calorie burn throughout the week. Aim for at least 30 minutes of brisk walking every day to get your heart rate up and burn those calories.
2. Squats – If you want to tone your glutes, quads, and hamstrings, squats are your go-to exercise. They help build lean muscle, which in turn increases your metabolism and calorie burn. To do a squat, stand with your feet shoulder-width apart, bend your knees, and press your hips back. Lower until your thighs are parallel to the floor, then push through your feet to return to standing. Complete three sets of 12 to 15 reps.
3. Pushups – Pushups may be challenging, but they are worth it. They work your upper body and core, helping you build strength and burn calories. If traditional pushups are too difficult, start with knee pushups or wall pushups. Plant your hands on the floor below your shoulders, rise up to the balls of your feet, and lower your chest toward the ground. Make sure your lower back doesn’t dip. Perform three sets of eight to 12 reps.
4. Lunges – Lunges are a great exercise for your lower body, targeting your quads, hamstrings, and glutes. To do a lunge, take a big step forward with one leg, bend your knees, and descend. Push through your front heel to return to standing, then bring your back leg forward to complete a lunge on the other side. Perform three sets of 12 to 15 reps per leg.
5. Burpees – Get ready for a total-body workout with burpees. They engage multiple muscle groups at once, making them an efficient way to burn calories and boost your heart rate. Start by planting your feet shoulder-width apart, lower into a high plank, do a pushup, press yourself back up, jump your feet forward, and jump explosively while raising your arms overhead. Perform three sets of 10 reps.
6. Mountain Climbers – Mountain climbers are another exercise that works your entire body and raises your heart rate. Assume a high plank position and quickly bring your right knee up toward your chest before extending it behind you. Repeat the motion with your left knee, alternating back and forth. Perform three sets of 30 reps.
7. Jumping Rope – Jumping rope is a fantastic calorie burner that works both your lower and upper body. Start by jumping for one minute, then take a short break before repeating. As your stamina improves, aim for longer periods of jumping, like two to three minutes consecutively.
8. Glute Bridge – The glute bridge is an excellent exercise for firing up your glutes. Lie down flat on your back, bend your knees, and plant your feet on the floor. Push through your feet to lift your hips toward the sky, forming a straight line with your hips, knees, and shoulders. Squeeze your glutes at the top before lowering back down. Complete three sets of 15 reps.
9. Superman Exercise – The Superman exercise targets your lower back, glutes, and hamstrings. Lie down on your stomach, extend your arms overhead, and raise your arms and legs off the floor. Hold this position for a moment before releasing. Complete three sets of 20 reps.
10. Plank Holds – Plank holds are great for building core strength and stability. Place your hands shoulder-width apart on a workout mat, rise up to the balls of your feet, and lower to your forearms. Keep your core activated and hold this position for one minute. Perform three sets of one-minute holds.
11. Alternating Bird-Dogs – Last but not least, alternating bird-dogs are a fantastic exercise for improving core stability and balance. Assume an all-fours position and extend your right arm ahead of you and your opposite leg behind you. Hold for a few seconds, then bring your knee and elbow toward each other to meet below your body. Repeat on the opposite side. Perform three sets of 20 reps.
Incorporate these 11 weight loss exercises into your daily routine, and watch the number on the scale move down. Remember to pair your fitness routine with a well-balanced diet for optimal results. Now, get moving and enjoy your journey to a healthier, fitter you!
