weekly workout schedule for weight loss at home

#WEEKLY WORKOUT SCHEDULE FOR WEIGHT LOSS AT HOME PLUS#

PLUS 1 minute of lying leg raises between setsġ minute of wall sits (keep your thighs parallel with the floor) PLUS 1 minute of jump squats between sets PLUS 1 minute of jogging in place between setsġ minute of walking dumbbell lunges (pictured on the left) Consider the following lower body workout routine for women over 40: Don’t forget to complete lower body stretches before you begin. When working your lower body, use the same concept as the upper body circuit training workout above: super set cardio exercises with strength training exercises (with little to no rest between sets) to achieve the best possible fat burning results. If you have to take breaks during each super set, it's okay! Don't overdo it, especially when you first begin a new workout routine. Modify the upper body workout above to use resistance bands or very light dumbbell weights initially, and increase the amount of weight you lift as you become stronger.

PLUS 1 minute of rope jumping between setsġ – 2 minutes of Russian twists with a dumbbell or medicine ball PLUS 1 minute of mountain climbers between setsġ0 – 20 dumbbell bent-over reverse f lys or reverse flys on a bench PLUS 1 minute of plank holds between sets (pictured on the left)ġ0 – 20 triceps extensions or bench triceps dips with dumbbells PLUS 1 minute of jumping jacks between sets Consider the following upper body circuit training routine to tighten and tone your arms, back, shoulders, chest, and abs. Super setting upper body workouts, or taking little or no breaks between sets, reduces time spent working out and is an excellent way to drop excess weight and body fat.īe sure to complete upper body stretches before you get started. In other works, change up your routine regularly to get and stay as tight and toned as possible. Mix and match these and other workouts to achieve your desired results. The following are examples of fat-burning workout routines for women over 40 that yield fast results, without taking up a lot of time from your day. Sample Fat-Burning Workout Routines for Women Over 40

To boost muscular endurance, ACSM suggests completing 2 to 4 sets of 10 – 25 reps with 30 – 60 seconds of rest between sets.Ī good rule of thumb is to aim for 3 – 5 sets of 10 to 20 reps, and gradually increase your weight to boost strength and muscle definition.

To build strength, ACSM recommends doing 2 to 6 sets of 8 – 12 reps with 1 – 3 minutes of rest between sets.

The American College of Sports Medicine ( ACSM) provides the following sets and reps recommendations for resistance training in adults: The number of sets and reps you should complete if you’re over 40 depends on your fitness goals. That’s because muscle mass tends to decline with age, but is what keeps your metabolism high and your body shape defined.Įxamples of resistance training workouts include using your own body weight, lifting weights, and using resistance bands.

While cardiovascular exercise is important for women over 40, resistance training is equally beneficial to maximize your health and burn fat. In other words, avoid doing the same workout day after day – especially two days in a row. The best workout routines for women over 40 are those you change up regularly. The Dietary Guidelines for Americans 2020 recommend adults get at least 150 minutes of exercise weekly, and 300 minutes of moderate-intensity exercise each week to achieve more extensive health benefits.

Here are some answers to common questions you may have about beginning a new workout routine for women over 40: How Often Should I Work Out?Ī good workout goal for women over 40 is to get in at least 30 minutes of exercise most days of the week.

Weekly workout schedule for weight loss at home