7 Fat burning home workouts for women

7 Fat burning home workouts for women
  • PublishedNovember 14, 2019

What I love most about home workouts is the convenience and how penny-saving they are. As a mother, I discovered that the time I wasted going to the gym was so valuable. With all chores awaiting you, the kids need help with their homework and dinner needs to be ready in time.

I decided to choose home workouts to match other women out there. You can do the same, being a mother doesn’t mean you don’t have time for a simple home workout.

I am not saying the gym is bad, utilise it if you have time. I later realized that the money I spent on the gym and nanny as I was away was just enough to buy me a classy dress, matching shoes, and a bag. That’s when I put in much effort to stay fit, be a mother, and save some money.

Can home workouts be possible with the kids around?

It was challenging in the first place but modern problems require modern solutions. At first, I did workouts in the night after putting them to sleep. But this always made me lazy because in the first place I was tired from the day’s work.

A morning workout after sending the kids to school is energetic and effective. Its one of the best moments to work out, plus, a lot can be achieved. And if you can’t avoid the kids, involve them in the workout. It’s fun and you will surely enjoy it.

More so, let your kids have the time in the house too. Let them play video games or watch their favorite TV show.


Best home workout equipment

It’s possible for home workouts for women to be done without equipment. There are plenty of workouts out there which I tried but found boring and I couldn’t exceed 10 minutes of workout. And for workouts to be more effective, I would recommend some equipment.

It’s not like guys who have to own a whole lot of equipment or half a gym, the home workouts for women require less than that. However, don’t feat to buy as much equipment as you think you need.

Whoever told you that home workouts don’t need equipment was wrong. I tried and I couldn’t find an effective substitute for a workout mat. It’s funny how I tried out the blanket, bed cover, and the uncomfortable carpet.  Home workouts are money-saving because of the no monthly subscriptions and you buy the equipment once.

By this I don’t mean stocking up your whole house with exercise equipment, it’s just a few pieces that matter and will let you have effective home workouts. Home workouts for women aren’t so demanding. It’s just things like a pair of light dumbells, a mat, a work out guide, and some workout gears.

Home workout equipment you will need.

This multi-purpose and will help you with various workouts. It will provide a lot more comfort than the carpet.


It will make your leg and butt workouts a lot easier.


This is a set you won’t spend much on and will deliver results.


With plenty of exercises available, the yoga ball is a must-own


For great comfort as you work out. If you are to embark on running or walking to burn fat then these should be in your inventory.


If you are to embark on running or walking to burn fat then these should be in your inventory.


What exercises can I do at home to lose weight?

Home workouts for women shouldn’t be so hard but still not so soft. Before you embark on exercises, a warm-up should be thought of first. A warm-up before workouts is a crucial step to take. It’s important because it gives the body a foresight of what to expect.

This improves your flexibility and mobility and in turn, reduces the risk of injuring yourself.  Your muscles will be less likely to tear, rip or sustain muscle pulls and other injuries. A warm-up should at least last 5-10 minutes of light exercise routines.

Below are some of the exercises you can do.

1. Brisk walking

Equipment needed: Pair of walking of running sneakers.

Target: Whole body.

Walking shouldn’t be hard, start at a low pace to warm up for about 10 minutes. After the warm-up, increase the pace to that which will increase your heart rate. At this moderate-intensity pace, you are able to talk in full sentences but its harder to sing.

I guess this is not a bad example but by this I mean; don’t be so slow walk at a pace fast enough to catch a running toddler. At this pace, you will be breathing harder than usual and you will feel the heat.  Walk for at least 30 minutes per day.

Also, don’t take many days of rest in between. Try to make it a regular activity. For fun and company have music, a partner or a dog with you, you will feel more motivated which means you will go a lot further.

2. Squats

Equipment needed:  Dumbells

Target: Lower body. These help to shape the lower body for firm thighs and butt. 

Squats will work out all major lower muscles. The muscles include those from the thighs, glutes, and core. It is a smart move to include this routine in your workout plans. It gives off firm thighs, legs, and butt.

More so, squats will keep your knee joints healthy and help you slim down. But it’s important to do squats in the correct manner.

  • Start In a standing position with feet apart by a shoulder length.
  • Then bend your knees as you keep your upper body straight. This will be as if you are trying to sit on an invisible chair behind you.
  • Lower yourself as far as you can without leaning your upper body more than a few inches forward.
  • Go back to the starting position by straightening your legs and repeat the movement for 12 times in a set of 4.

As you progress, try squats with dumbells, they will deliver more and will add a challenge to your workout.

3. Push-ups

Equipment needed: Push up handle grips,

Target: Chest muscles, shoulders, triceps, and abdominals

If you have been among those who think push-ups are for men then you are wrong. Push-ups are beneficial in a way that they work on the chest muscles and giving you firm hands to get rid of that sagging muscle.

Push-ups won’t be a so easy exercise but with practice, you will get better. At first, you may start off with shaking hands during such a workout, which is okay, as long as you are doing things the right way.

So, how do you do the right push-ups?

  • Start in a position where your toes are on the ground and your hands holding you up.
  • Lower yourself to the ground until your elbows reach a 90-degree angle.
  • Try to keep your head facing forward, your body in a flat plank straight as possible and your butt shouldn’t be hanging in the air.
  • Push away from the ground to the starting point. The pushing effort should come from your chest and shoulders.
  • The lowering and push are counted as a single push up, do as many as you can.

Important tip: Breathe in as you lower yourself and breathe out as you push off the ground.

4. The plank

Equipments needed: Exercise mat

Target: Tummy, back(posture)

The plank is one of my favorite tummy slimmer. It works on that tummy fat real quick and its not a so hard exercise that will require hours of exercise to give results. By performing the plank you will feel a strain in your biceps, neck, shoulders, and thighs.

Planking exercises not only work on the tummy but those places too where you will feel a strain. Making it one of the best exercises I can recommend.

How to do the plank

  • Get into the pushup position on the exercise mat.
  • Bend your elbows to a 90-degree angle and rest on your forearms which should be facing forward.
  • Keep your body all straight without bending or raising the butt in the air and hold onto this position as long as you can.
  • You will feel the tension in your body, push beyond your limits for better results.
  • Remember to breathe slowly and steadily. You can use a timer to know your progress. 30 seconds are the least you should hold. Always aim for higher challenges too

Related article: How to lose weight fast without exercise

5. Jogging

Equipment needed: Running shoes

Target: Full body fat 

Jogging comes with a lot of benefits. First, it boosts your mood making you happier. It helps to lose weight by burning plenty of calories and fat. And believe it or not, jogging is anti-aging. Long story short jogging is beneficial but what’s the right way to do it.

  • Start out slow with a simple warm-up
  • Maintain a correct posture while jogging or else you may have injuries or a fall.  Keep an upright stance as you jog.
  • Jog for 45-60 minutes for better results

Jogging techniques and benefits

6. Dancing

Target: Full body

Dancing can be a good weight loss strategy at home. An hour of dancing is as effective as walking more so if done with the right intensity. And who knows, maybe those moves of dancing might help you at a party or something of the sort.

The best thing I like about dancing is that; it’s a workout and can be a hobby too. It’s having fun as you lose weight. Let it be Salsa, mambo, ballet, jazz, hip-hop name it.  Dancing would do for apparently anybody, you don’t need to be perfect as long as you maintaining a good intensity that can make you sweat and your heart racing.

You can choose aerobic dancing that you see trainers leading in the gym. There are plenty of videos online that can lead you as you dance. Dancing is good for the pregnant, and elderly who won’t manage hard workouts like jogging or crunches.

7. Sit-ups

Equipment needed: Exercise mat

Target: tummy and core

A sit-up may be hard to execute for beginners. But with practice, it can be easily done. Sit-ups increase flexibility and core strength in addition to reducing the tummy fat

  • Lie on a mat, flex your knees, and place your heels on the mat. Engage your core and place your hands on your thighs. Lift your head and shoulders off the floor and look at your knees. This is the starting position.
  • Use your core strength to lift your body off the floor and come to a sitting position.
  • Go back slowly down to the starting position.
In summary…

Workouts shouldn’t be hard, but maybe boring sometimes. How can you make workouts lively and enjoyable? Think of having a partner probably a neighbor with whom you do workouts together. For walks and jogging, your pet dog can be of great company and it will be beneficial for the dog too.

Also, involving your kids will do a great bond and you won’t tire so quickly.

Other daily activities that can burn fat too apart from workouts for women at home.


  • Swimming
  • Taking the stairs instead of the elevator.
  • Housework

Workouts are so beneficial and one of the best ways to burn fat and calories. Home workouts for women are many but it will not be of use to do workouts while not following proper weight loss diet plans. Eat healthily and exercise our goal should be your goal too,” FOREVER SUPER SLIM” If you know someone who should read this article, please feel free to share.

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