6 Most Effective Workouts For Women To Try At Home Right Now

There are numerous effective workouts that every woman can try at home to stay fit without using any equipment. If you don’t have enough money to get gym equipment, clear some space in your bedroom, spare some minutes and get ready to sweat. 

Below, we have rounded up the 6 most effective workouts for you to stay fit and healthy without hitting the gym. But before you get started, here are some must-follow precautionary measures that will help you lessen the chances of getting injuries.

Tips To Avoid Injuries

It is essential to consider the following things before starting a workout routine.

1. Consult your doctor before you start a physical exercise routine. Especially, if you have any heart trouble or have had a heart attack in past, it is a must to see your doctor.

2. Spare a few minutes to warm up. Avoid starting and ending the exercise without proper warm-up and cool-down.

3. If you aren’t following any exercise routine already, keep it slow until you boost your activity level.

4. Following a vigorous workout routine right at the beginning may cause severe injuries and you may also feel fatigued. Keep it slow and be consistent.

5. Avoid following vigorous exercises in summers because they may cause serious dehydration. Slow down your pace and stay hydrated in the summers.

6. In winters, keep yourself warm in order to evade hypothermia.

7. If you are restarting your workout routine after an interval, start again from a lower level.

8. Choose your clothes and shoes wisely to avoid any distractions.

9. Drink enough water and keep yourself hydrated.

10. Make a plan and set realistic goals, do not overburden yourself.

Although it is quite difficult to start and retain a workout routine, setting some attainable goals can help you retain it for the long term. Below are the 7 Most Effective Workouts that stay-at-home women can follow to stay fit.

6 Most Effective Workouts For Women

1. Wall Sits

Wall sits are among the most effective workouts for weight loss. Doing wall sits for 5 minutes regularly can do wonders for you.

The idea of wall sits sounds quite simple but if you are adding this exercise to your workout routine for the first time, you might find it challenging. However, you can easily boost your stamina by doing it for a few minutes regularly.

Here is why you should do Wall Sits for 5 minutes regularly. 

• Although it is a static exercise, it can still indulge all your body muscles. 
• It works on your entire lower body including quads, hamstrings, and glutes.
• Wall Sits help you boost your muscular endurance.
• Even though Wall Sits aren’t repetitive in nature, it helps you get rid of extra calories. As you hold the position for a few seconds; you will notice your heart rate going up and the burn in your lower body.
• It improves your metabolic rate and also works on your cardiovascular system. 
• Adding Wall sits into your daily exercise routine can also help tighten your abs and boosts your core strength.
• Your things and calves will reap the most benefits from this exercise. 

How to do a proper wall sit?

Wall Sit is done over a period of time instead of repeating the steps. To do wall sit correctly, follow the below points.

• Hold yourself in a seated position against a wall.
• Make sure to keep your back flat against the wall and place your feet firmly on the ground whilst keeping a distance of 2 feet from the wall.
• To know whether or not you are doing it correctly, check if your legs are bent at a 90-degree angle.
• Hold this position for as long as you can. If you are a beginner it is suggested to hold the position for a smaller time period. 
• Listen to your body, and when you feel like wrapping it up, come back to standing positions slowly and follow a cool-down exercise to relax your muscles.

2. Jump Rope Workout

If you are looking to add some spice to your workout routine, rope jumping is the best fit. Talking about the cardiovascular benefits of rope jumping, Peter Schulman, MD, associate professor, Cardiology/Pulmonary Medicine, University of Connecticut Health Center in Farmington says, “It’s certainly good for the heart. It strengthens the upper and lower body and burns a lot of calories in a short time, but other considerations will determine if it’s appropriate for an individual.”

Though it’s an underrated exercise, Jump rope is more effective than many other cardio exercises. A research report of the American Association for Health, Physical Education and Recreation has revealed that people who spent 10 minutes doing jump rope for 6 weeks have improved cardiovascular fitness just similar to people who spent 30 minutes jogging for 6 weeks.

Here is why you should indulge rope jumps in your daily workout routine:

• It is one of the most effective workouts to burn calories.
• Jumping rope improves body coordination and reduces the risk of injuries.
• It can strengthen your bone density and improve heart health.
• It is also quite effective for heart diseases, but if you have ever had a heart attack or have any other heart disease, consult your doctor before adding it to your workout routine.

Talking about the capabilities of rope jumping, Morgan Rees, a professional trainer says, “You will notice quickly that if you jump rope for two minutes straight as a beginner, it will heavily challenge your cardiovascular capabilities. Your heart rate will rise immediately and have to maintain the amount of energy produced for the muscles. This increases caloric burn as well as challenges the body’s different energy systems.”

Tips To Do Jump Rope Correctly

The foremost thing you must consider is the correct length and weight of the rope. You can determine the right length by placing the rope under your feet while the handles of the rope must reach your sternum. 

• Keep your jumps as small as possible to burn maximum calories.
• Fitness experts also suggest that you must not swing your arms too much as it increases the risk of getting injured. Instead, move your wrist in a circular motion to swing the rope.
• While jumping, jump up softly and land on the balls of your feet instead of using your heels.
• Start by placing the rope behind you and do one jump rope rep then stop. Do jump rope reps twice, stop again! Repeat doing it and catch the rhythm.

3. Jumping Jacks

Jumping Jacks are also considered one of the most effective workouts to do at home without using any equipment. Although this exercise is considered a warm-up exercise, beginners are advised not to hop into it without doing a warm-up. You can consider doing some high-knees, Lunges, or squats to get your legs prepped for the jumps.

Why Jumping Jacks?

Most fitness experts suggest Jumping jacks as the ultimate workout for your cardiovascular system. It is among the very few most effective workouts that include your whole body. From your lower body to your abdomen, arms, and shoulders, Jumping Jacks engage every part of your body and help shed off calories really quickly.

It also improves your bone density reducing the risk of osteoporosis and osteoarthritis. Alongside being one of the most effective cardio exercises, jumping jacks also aids in the strength of your muscles. 

Adding jumping jacks to your daily workout routine balances your overall blood circulation and heart rate. It reduces the chances of heart strokes by removing bad cholesterol from your body. 

Besides physical benefits, jumping jacks have some considerable mental benefits as well. When practiced regularly, jumping jacks help the body release a higher quantity of “endorphins” which are hormones that help keep stress and anxiety away.

How To Do Jumping Jacks? 

• Stand on a flat surface with your arms aligned with your body.
• Bend your knees and leap into the air smoothly whilst spreading your legs shoulder-width apart and arms stretching out over your head.
• Land on the ground smoothly using the balls of your feet and return to the initial position.
• Repeat the jumps and complete 10 jumping jacks if you are doing it for the first time. Increase the count of Jumping Jacks as you gain more stamina.

4. Chair Squats

If you are looking for a beginner-friendly workout, Chair Squats has got no comparison. It is one of the most effective workouts if you want to strengthen your lower body muscles.

It takes first place among the most effective workouts that build your leg muscles without requiring much effort.

Although this workout alone cannot help you get rid of enough calories, it can help you build stamina and strength to take more difficult challenges. It lowers the difficulty of performing squats and prepares your body to take the traditional squat challenges. However, when practiced repeatedly, chair squats help you lose excess body fat.

Why Chair Squats?

• Chair squats are the safest way to build the strength of your leg muscles.
• It provides additional support to your back, glutes, and quads if you are a fitness newbie.
• Chair Squats are really beneficial for people who spend most of their time sitting on a chair. Get up, use your chair and do this simple exercise to improve your metabolism.

How To Do Chair Squats Safely?

The first thing you will require is to arrange a chair that doesn’t move easily. Trying this exercise on a chair having wheels might cause severe injuries. So, beware!

• Place the chair behind your back and stand whilst placing your feet on a flat surface shoulder-width apart.
• Keep your back straight and your head raised.
• Bend your knees, lower yourself down to touch the chair while your hands must be stretched forward for an extra balance.
• Touch the chair gently with your butt and get back to your initial position slowly.
• If you are finding it difficult, you may sit on the chair for a few seconds and start it all over again.
• One set of 10 reps is enough for a beginner, you can increase the count as your stamina boosts.

5. Donkey Kick

If you are looking for a workout routine to tighten your rear end, do not waste more of your energy because we have got you covered. 

Donkey Kick is deemed to be one of the most effective workouts to tone your lower body and strengthen your Glutes. It further aids in the fat loss process when done rigorously. 

Although the scientific name of this exercise is “quadruped bent-knee hip extension”, but it has got its nickname “Donkey Kick” following the literal body movement that mimics the donkey’s kick.

Why Donkey Kick?

Donkey Kick is a compound movement where you move multiple body parts in a go. It engages multiple muscles including, Gluteal muscles, abdominal muscles, shoulders, arms, and thighs. Thus, practicing this workout rigorously can help you burn calories.

While doing the exercise, you might feel as if it is focusing on your glutes only, but in reality, it engages your core and helps to strengthen it.

If you are a fitness newbie, we would suggest you start with the basic donkey kick, you can add numerous variations once you get comfortable doing it.

How To Do The Basic Donkey Kick without Hurting your back?

• Get a yoga mat and get on to your knees and palms with your hands stacked right under your shoulders and your knees below your hips.
• Make sure to keep your back straight and your neck must be neutral. 
• Involve your glutes while you lift your leg upwards. Freeze at the top where your thigh gets aligned with your hips. 
• Also, make sure that your other knee is bent, landing on the ground while your foot is placed straight.
• Get back to your starting position and repeat until you complete a set of 10 reps.
• Repeat the entire process for your other leg and do 10 reps.

6. Side-Lying Hip Abduction

Hip adduction is a simple exercise that can be performed with numerous variations to strengthen the lower body and increase overall stability.

This lower-body strengthening workout especially works on glutes to improve the abductors. As the abductors get strengthened, it boosts the core stability and improve overall athletic performance. 

Practicing Hip Abduction regularly can also help you in the smallest yet most important movements like, stepping out of bed and getting onto a bus. 

People, who spend most of their time sitting on desks, end up with weak abductors that can cause muscle imbalances and knee pain at later ages. To avoid such physical issues, it is essential to incorporate hip-abduction exercises into your daily workout routine.

Why Side-Lying Hip Abduction?

• All hip abduction exercises are essential to boost agility and stability. 
• It doesn’t require any equipment; you can even follow this routine by lying in your bed.
• It is among the most effective exercises to improve the performance of your gluteus medius, which ultimately lessens the chances of getting injuries.
• By practicing this exercise regularly, you can have a firmer core and back.
• It also helps you tone your legs and things.

How To Do It Side-Lying Hip Abduction Correctly?

• Lie down on a yoga mat on your left side while keeping your legs straight in a parallel line.
• Bend your left hand under your head and rest your head on it.
• Place your right hand on your waist aligned with your body.
• Exhale and raise your right leg upwards while keeping your back and left leg straight.
• When you feel your hip and back start to tense, freeze and hold the position for a few seconds.
• Inhale, and bring your right leg back to its initial position.
• Repeat the process and complete a set of 10 reps.
• Change your position, lie on your right side and continue the reps using your left leg.
• Again, complete a set of 10 reps using your left leg. You can increase the count as you get a better understanding of the exercise.

Final Thoughts 

With disruptive technologies arriving at a higher pace, world dynamics are constantly evolving and similar is happening with the way we live. Following this, staying fit has become a struggle now. But whether you are trying to stay fit, lose some calories, or training for a race, make exercise an essential part of your life. 

And remember, consistency is the only key!

Also read: 4 Best Flexibility Exercises Recommended by Experts To Follow Now