Best Fat Burning Exercises at Home for Women
Fat-burning exercises at home are important because they allow you to maximize your time by training as many muscle groups as possible in one session.
Table of contents
- Equipment you will need
- How to use the exercise plan
- Day 1 – Legs and cardio
- Day 2- Upper Body and Cardio
- Day 3 -Abs and Cardio
- Day 4- Legs and cardio
- Day 5 – Upper body and cardio
- Day 6
- Day 7
The best part of all this is you can do any exercise for weight loss at home in the comfort of your own home and wear whatever you want.
Although the sound of working out in your underwear and socks in your own space, sounds exciting, the passion and fun of all this may fizzle really fast if you do not set a routine for your home workouts.
What you will learn today is how to work out at home, and get access to FREE burning exercises at home for females
Essential workouts:
- 28 Day Workout Challenge to Start Exercising Again
- 30-Day Fat Burning Workout Routines for Beginners
- Best Toned Legs Workout Ever [6 week plan]
- How to tone flabby arms (5 ultimate arm toning exercises for females)
- Ultimate 30 day leg challenge that works like crazy
- Fat-burning 30 Day Weight Loss Challenge (Beginner-friendly)
Equipment you will need
Based on this full-body workout for weight loss for females at home, this is the equipment you’ll need:
- 2-3 pairs
- of dumbbells with different weights
- A kettlebell
- An exercise mat or towel
Related: How to build a home gym on a budget
How to use the exercise plan
In this exercise for weight loss at home for females in 7 days, there are 12-30 repetitions (reps) of each exercise, known as a set.
A circuit refers to all the sets of exercises in the workout. For example, all the exercises in the cardio workout.
You will perform 12 reps of each exercise and rest for 20 seconds before moving to the next set.
For example, you will do 12 dumbbell squats and rest for 20 seconds, then move to 12 dumbbell deadlifts.
Once you complete a circuit, you will rest for 1 minute before repeating as required.
7-Day Fat-Burning Exercises at Home
Day 1 – Legs and Cardio
Directions for Monday
On Monday, you will start with a 5-minute warm-up. After warming up your muscles, you will complete two sets of muscle-toning leg exercises, followed by a calorie-burning cardio workout.
In round 2 of the full body fat-burning exercises at home, you will do a different set of leg exercises twice before moving to cardio, and finishing off with a cool down.
5-minute warm-up
- Jogging in place – 30 sec
- Arm circles – 30 sec
- High knees- 30 sec
- Hip circles – 30 sec
- Jumping jacks -30 sec
Repeat the circuit 1 more time to make it 5 minutes.
Round 1
Leg workout
- 12 dumbbell squats
- 12 dumbbell deadlifts
- 12 dumbbell backward lunges
- 12 kettlebell swings
- 12 glute bridges
Repeat the circuit 1 more time before moving to cardio.
Cardio workout
- 15 rockstar jumps
- 15-sec rest
- 20 jumping jacks
- 15-sec rest
- 15 rockstar jumps
- 15-sec rest
- 20 high knees
Round 2 of Monday fat burning exercises at home
- 12 bodyweight jump squats
- 12 single-leg deadlifts (6 each leg)
- 30-sec wall sits
- 12 dumbbell side lunges (6 each leg)
- 12 donkey kicks (6 each leg)
Repeat the circuit 1 more time before moving to cardio.
Cardio workout
- 15 rockstar jumps
- 15-sec rest
- 20 jumping jacks
- 15-sec rest
- 15 rockstar jumps
- 15-sec rest
- 20 high knees
Cooldown and stretch
- Standing quad stretch -15 sec
- Standing forward stretch -15 sec
- Figure 4 stretch -15 sec
- Wall shoulder stretch – 15 sec
Day 2- Upper Body and Cardio
On Tuesday, you will start with a 5-minute warm-up, followed by 2 circuits of the upper body workout and 3 circuits of cardio.
In round 2 of the full body fat-burning exercises at home, you will complete two circuits of the upper body workout and 3 circuits of cardio before cooling down.
5-minute warm-up
- Jogging in place – 30 sec
- Arm circles – 30 sec
- High knees- 30 sec
- Hip circles – 30 sec
- Jumping jacks -30 sec
Repeat the circuit 1 more time to make it 5 minutes.
Round 1- upper body workout
- 12 triceps kickbacks
- 12 bicep curls
- 12 dumbbell overhead triceps extension
- 12 hammer curls
- 12 pushups
Repeat the circuit 1 more time before moving to cardio.
Cardio
- 15 burpees
- 15-sec rest
- 15 mountain climbers
- 15-sec rest
Repeat the circuit 2 more times.
Round 2 of Tuesday full body workout at home
- 12 dumbbell floor chest press
- 12 bent-over dumbbell rows
- 12 overhead shoulder press
- 12 supermans
- 12 lateral raise
Repeat the circuit 1 more time before moving to cardio.
Cardio
- 15 burpees
- 15-sec rest
- 15 mountain climbers
- 15-sec rest
Repeat the circuit 2 more times.
Cooldown and stretch
- 15-sec child’s pose
- 15-sec tricep stretch
- 15-sec bicep stretch against the wall
- 15-sec forward stretch
Day 3 -Abs and Cardio
On Wednesday, you will start with a 5-minute warm-up as usual, followed by 2 circuits of floor ab exercises and 3 circuits of cardio.
Since Wednesday is cardio day, try not to rest between each set. Take 45 seconds of rest between the cardio circuits.
In round 2, you will complete two circuits of the upper body workout and 3 circuits of cardio before cooling down.
5-minute warm-up
- Jogging in place – 30 sec
- Arm circles – 30 sec
- High knees- 30 sec
- Hip circles – 30 sec
- Jumping jacks -30 sec
Repeat the circuit 1 more time to make it 5 minutes.
Round 1
- 20 Russian twists
- 12 crunches
- 12 reverse crunches
- 30-sec planks
- 12 flutter kicks
Repeat the circuit 1 more time before moving to cardio.
Cardio
- 30 jumping jacks
- 15 mountain climbers
- 12 rockstar jumps
- 30 butt kicks
- 15 burpees
- 30 skaters
- 30 high knees
Repeat the circuit 2 more times.
Day 4- Legs and cardio
5-minute warm-up
- Jogging in place – 30 sec
- Arm circles – 30 sec
- High knees- 30 sec
- Hip circles – 30 sec
- Jumping jacks -30 sec
Repeat the circuit 1 more time.
Round 1
- 12 dumbbell squats
- 12 dumbbell deadlifts
- 12 dumbbell backward lunges
- 12 kettlebell swings
- 12 glute bridges
Repeat leg circuit 2 more times.
Cardio
- 15 rockstar jumps
- 15-sec rest
- 20 jumping jacks
- 15-sec rest
- 15 rockstar jumps
- 15-sec rest
- 20 high knees
Repeat circuit 1 more time.
Round 2
- 12 bodyweight jump squats
- 12 single-leg deadlifts (6 each leg)
- 30-sec wall sits
- 12 dumbbell side lunges (6 each leg)
- 12 donkey kicks (6 each leg)
Repeat leg circuit 2 more times.
Cardio
- 15 rockstar jumps
- 15-sec rest
- 20 jumping jacks
- 15-sec rest
- 15 rockstar jumps
- 15-sec rest
- 20 high knees
Do not repeat the circuit.
Cool down and stretch
- Standing quad stretch -15 sec
- Standing forward stretch -15 sec
- Figure 4 stretch -15 sec
- Wall shoulder stretch – 15 sec
Day 5 of the fat-burning exercises at home
5 minute warm-up
- Jogging in place – 30 sec
- Arm circles – 30 sec
- High knees- 30 sec
- Hip circles – 30 sec
- Jumping jacks -30 sec
Repeat circuit 1 more time.
Round 1
- 12 triceps kickbacks
- 12 bicep curls
- 12 dumbbell overhead triceps extension
- 12 hammer curls
- 12 pushups
Repeat the circuit 2 more times.
Cardio
- 15 burpees
- 15-sec rest
- 15 mountain climbers
- 15-sec rest
Repeat circuit 1 more time.
Round 2
- 12 dumbbell floor chest press
- 12 bent-over dumbbell rows
- 12 overhead shoulder press
- 12 supermans
- 12 lateral raise
Repeat the circuit 2 more times.
Cardio
- 15 burpees
- 15-sec rest
- 15 mountain climbers
- 15-sec rest
Repeat circuit 1 more time
Cool down
- 15-sec child’s pose
- 15-sec tricep stretch
- 15-sec bicep stretch against the wall
- 15 sec forward stretch
Day 6
Active recovery day.
Take a 30-minute easy walk.
Day 7
Rest day
Final thoughts
To get the most out of the full-body workout at home, always push yourself out of your comfort zone by giving the workout everything you have.
Make it a habit to show up each day because that is where the results will come from. Be consistent with eating healthy and your home workouts even when no one is watching.
Always remember that working out at home requires a lot of discipline. Just because no one is watching, does not mean that you should slack off. You will only be cheating yourself because the work you put in will drive the results.
It is also important to listen to your body. If it tells you to take a break, take that break.
So what next after this powerful full-body workout at home? Well, if you are more advanced or are looking for a challenging and longer full-body workout at home with dumbbells, then this FREE 6-week summer body workout is all yours!
References
Schumacher LM, Thomas JG, Raynor HA, Rhodes RE, Bond DS. Consistent Morning Exercise May Be Beneficial for Individuals With Obesity. Exerc Sport Sci Rev. 2020 Oct;48(4):201-208. doi: 10.1249/JES.0000000000000226. PMID: 32658039; PMCID: PMC7492403
Susan Chanda is a professional content writer/journalist with over 20 years’ experience. She holds a bachelor’s degree in marketing management from University of South Africa and a diploma in Journalism and Public relations.
Susan has been writing evidence based fitness and health articles since 2016 for Fitness Chat, and is a certified fitness trainer, and diet and nutrition coach.
Fitness Chat is one of the several other websites that Susan owns, or co-owns with her children.
You can read more about Susan here.
Thanks! Just got this home workout plan in your email and I am sooo doing it with you!