Women’s 6- Week Fat Burning Workout

Do you want to stay fit while working out at home and still appear and feel your best for the summer? This 5-week fat burning workout will have you ready to hit the beach in no time!

Workout Description

Summer is a popular season for traveling, celebrating, and having huge gatherings. Many people want to be in the most excellent shape possible so they may fully enjoy these occasions. Finally, you never know when a camera is filming you until after you’ve been tagged on a social media post.

What if, for the summer events, all women want to be and appear their best but are limited to doing home gym exercises? It doesn’t have to end your fun. You may embrace the challenge thanks to this five-week curriculum. Don’t be deterred by the fact that this is an outside-of-summer program. Give it a try regardless of where you are. The program is available all year.

A gym version of this Fat Burning Workout is also available for those who haven’t yet seen it. Make the most of both programs if you’re a woman who may move back and forth between the gym and at-home workouts.

Workout Schedule

This program will need you to attend five days a week of training. They split into two days, one day off, three days, and one day off. The sequence of exercises is as follows:

• Day 1– Upper Body Pull Day
• Day 2– Lower Body Posterior Chain Day
• Day 3– Off
• Day 4– Upper Body Push Day
• Day 5– Quadriceps and Calves
• Day 6– Core and Tabata
• Day 7– Off

This is the general format for this Fat Burning Workout: they’re done in a circuit-style fashion. The exercises on today’s timetable should be done without interruption until the last one is completed. You’ll repeat the circuit two more times before receiving a little rest.

Equipment You’ll Need

At the same time, home exercise equipment is more essential than that found in health clubs and gyms. The following equipment is required for the workouts listed below:

• Barbell
• Weight Plates
• Dumbbells (Adjustable if possible)
• Resistance Bands
• Bench

If you don’t have that kind of access equipment, substitute exercises that target the muscles similarly. If you have more than the amount listed here, replace them with more advanced alternatives to make the movements more challenging.

Recovery and Rest

The important secret to getting the most out of this program is how you bounce back from them. As a result, the nutrition must be constant, and rehabilitation efforts must be taken. Let’s talk about the meal first. There are various nutrition plans, and you may select anyone suitable for you. The only thing I’d suggest is that your protein intake be around 1 gram per pound of body weight, you drink a lot of water (the majority of recommendations are about 12 glasses each day), and you follow the regimen you pick. Going back and forth doesn’t help anyone.

Massages, electrical stimulation, and percussion therapy may aid recovery, all of which are successful. Take advantage of any or all of those opportunities. Keep the techniques you like, and quit the rest when you find out they aren’t practical for you.

An essential component is a rest. You must be able to obtain good sleep on a daily basis. This implies approximately seven hours of sleep. If you can get eight or nine, that would be ideal. I hope one of the lessons you take away from this training is that recovery is critical for success. 

Summer Shape Up Women’s Home Fat Burning Workout

Day1- Pull Day

You have complete control of the weight room setup since you’re training at home. Make sure the stations are close together before you begin. It will make a move from one movement to the next simpler and quicker. This fitness routine will work out the upper back, rear delts, and biceps. Please give it to you all!

Exercises should be completed continuously without rest in between workouts. You have completed one round. It takes a rest of 2 minutes between each round. Repeat 3 times for a total of three rounds.

Dumbbell Pullover

Pull Ups or Banded Pull Ups

Two Arm Dumbbell Row

Rear Delt Fly

Barbell Curl

Day 2–Lower Body/Posterior Chain Day

Free weights will be challenging to train the posterior chain with. Don’t be scared of it. Concentrate on obtaining a complete range of motion and feeling good contractions with each repetition. The goblet squat will focus on squeezing the glutes at the top of each rep, which is suitable for the quadriceps. The feet should also be pointed slightly outward.

Complete all the following exercises without taking a break between them. We have completed one round. Rest 2 minutes between each set. Repeat 3 times to complete this workout.

Stiff Leg Deadlift

Good Morning

Goblet Squat with Sumo Stance

Dumbbell Lying Leg Curl

Walking Lunge

Day 4–Push Day

The Arnold press will target all three heads of the shoulder, which will severely tax you by the third set. Don’t be alarmed if you have to use lesser weights for activities like the lateral raise. In the end, if you want a more fantastic workout than your bodyweight alone, grab the ends of a band with each hand and wrap it around your back.

Complete each of the following exercises one after another without stopping. This is a single round. Between each round, rest for 2 minutes. Repeat 3 times.

Arnold Press

Lateral Raise

Barbell Bench Press

Incline Dumbbell Fly

Close Grip Push Up

Day 5–Quadriceps and Calves

The Zercher squat, on the other hand, is an excellent choice for women who don’t have access to a squat rack since it’s not as difficult as a traditional barbell squat. After these, perform vertical jumps to strengthen the quadriceps further. The seated calf raise can be done with dumbbells. The standing calf raise may be done with bodyweight only or while holding a set of dumbbells.

Back-to-back, please do the following exercises without stopping between them. We consider this a single round. Then repeat the process 3 times. Each round should take you 2 minutes of rest.

Dumbbell Leg Extension

Zercher Squat

Vertical Jumps

Seated Dumbbell Calf Raise

Standing Barbell Calf Raise

Day 6–Core and Tabata Cardio

This Fat Burning Workout will target all sections of the abdominals. The leg raise on the ground can be done with ankle weights or a dumbbell between the feet. We should do a weighted crunch on a plate resting on the chest. The side bends are an effective obliques exercise. They won’t make you have a large waist unless you go heavy, so concentrate on the stretch and go lighter.

The Tabata workout consists of eight rounds of 20 seconds of activity. The rest period is 10 seconds, which isn’t much. This exercise may be done with any bodyweight activity. If you have access to a treadmill or other cardio equipment, make the most of it. If you’re stumped for where to begin, try this 8 Minute Squat and Push Up Tabata Workout.

Lying Leg Raise

Weighted Crunch

Side Bends

Plank

Tabata Cardio

Conclusion

Ladies, you can and will achieve your fitness objectives with perseverance. The training room isn’t nearly as essential as the space between your ears. After you’ve committed to going all out physically, your home gym area will be highly helpful in helping you achieve your fitness objectives. Take pictures as soon as you begin this program and document any measure of improvement (size, measurements, scale, etc.). Every two weeks, seeing the modifications can help you build momentum. Summer days and evenings can be more pleasurable when you look and feel your best.