Home Workout for Women to Burn Fat and Get Fit at Home

Last Updated on September 8, 2022

I recently started working with a new client, Jessica.  One of the first things she asked me was,  “Is there a fat burning home workout for women like me?”

Jessica told me she had a love-hate relationship with exercise.  She didn’t like exercise.  She knew she needed to workout.  But she struggled with motivation and really didn’t like working out at the gym.

So when Jessica asked,  “Is there a fat burning home workout that would work for me?”

My answer?  Absolutely!  That’s why I created this fun fat burning routine that you can do from home.

Some fun facts about this home workout…

• We’ll be using low-impact exercises that won’t hurt your joints.
• I’m sharing 2 home workouts with you. The first is a bit more advanced.  The second is better for beginners.  🙂
• You’ll need a set of dumbbells… that means you can do this home routine at the gym, too.

After you’re done taking a look at the workouts, leave me a comment and let me know what you think. xo

Fat Burning Home Workout

Low Impact Home Exercises

Chicken Wings

Stand with your elbows close to your sides with your arms bent. Your weights should be pointing straight out in front of you, with your wrists facing each other. This is your start position. “Flap” your wings, by drawing your elbows out to the side and up until they’re at shoulder height.  Slowly return back down to the start position to complete one rep. Tip: As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.

Curtsey Curls

Stand holding a pair of dumbbells, with your feet shoulder-width apart, while holding dumbbells. This is your start position. Cross one leg back behind you as you lower down into an extended curtsey. As you’re lowering curl, curl the weights up toward your shoulders. Quickly reverse the movement, lowering the weights back down and you push up and cross your back leg up to the start position.

Lunge Pull Ups

Stand in a split stance, with one leg in front and the other behind you. Hold dumbbells down close to your sides. This is your start position. Lower your body, lunging down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes.  As you lower, pull the weights up towards your arm pits. Keep the weights in close to your sides as you pull them upward. To complete the rep, exhale and quickly reverse the movement pushing through the heel and lowering the weights back down to the start position.

Side Hammer Curls

Stand holding dumbbells by your sides with your wrists facing forward. This is your start position. Exhale and slowly lift the weights up towards your shoulders. Inhale and slowly ‘hammer’ them back down towards the start position to complete one rep.

Side Extensions

Hold your dumbbells down by your sides, with palms facing your legs. Keep your arms straight with a slight bend in your elbows. This will be your starting position. Exhale and lift the dumbbells up and out to shoulder height. Inhale as you slowly lower your arms back down to the start position to complete one rep.

Plie Press

Stand with feet slightly wider than shoulder-width apart with toes turned out.  Hold dumbbells up in line with your shoulders. This is your start position.  Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. As you lower down, push your weights up as far as you can without locking your arm. Push up through your as you lower your arms back down to the start position to complete one rep.

Single Leg Row

Holding dumbbells, balance on one leg and lean over as your back leg lifts up and your arms extend down. This is your start position. Row your arms upward while keeping your elbows in close to your body. Lower your arms back down to the start position to complete one rep.

Hammer Curls

Stand with a dumbbell in each hand. Keep your elbows and wrists close to your sides. This is your start position. Lift the weights up until they reach shoulder level. Then slowly lower back down to the start position, as if you’re about to hit a nail with a hammer, to complete one rep.

Home Workout for Women

I created this fun fat burning home workout for Jessica.  She loved it.

That’s why I’m excited to share this workout with you.  It’s perfect for busy women that want to burn fat at home or the gym.

Fire up your favorite playlist and get ready to burn your fat.

When you’re done with this workout, leave me a comment and let me know if you felt the burn.

Pin this workout to Pinterest so you’ll have it forever

 Fat Burning Home Exercises

CURTSEY LUNGE

Stand holding a pair of dumbbells, with your feet shoulder-width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey. Push up to the start position then repeat the curtsey on the opposite side. Do the same number of reps with both legs to complete one set.

SIDE CURLS

Stand with a dumbbell in each hand, with your palms facing away from you. This is your start position. Bend your arms, at the elbows, curling the weights in towards your shoulders. Pause and then slowly return your arms to the start position to complete one rep.

BACK FLY

Hold a dumbbell in each hand. Keep your back flat and bend forward at your waist about 45 degrees. Hold your weights down together in front of you. This is your start position. Lift both arms up to the side until they’re in line with your shoulders. Maintain a slight bend in your elbows and squeeze your shoulder blades together at the top of the movement. Then reverse the movement, lowering the dumbbells back to the start position to complete one rep.

 

DEADLIFTS

Stand holding dumbbells (or barbell). Your feet should be slightly narrower than shoulder-width apart. This is your start position. Bend at the waist lowering your chest towards the floor, while keeping your back neutral. Keep your legs straight but not locked. Your butt will naturally go backward. Don’t arch or round your back. Lower down as far as you can while keeping the weights in close to your legs. Exhale and lift your chest back up to the start position to complete one rep.

LUNGE

Stand, holding a pair of dumbbells, in a split stance with one leg in front and the other behind you. This is your start position. Lower your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. Exhale and push back up into the start position to complete one rep.

TRICEP KICKBACKS

Stand holding dumbbells. Bend your arms, then over slightly, with a neutral back. This is your start position. Keeping your elbows in close to your body, extend both dumbbells back and up, until your arms are extended straight behind you. Hold for a count, then reverse the movement, lowering the dumbbells back down to the start position to complete one rep.

How to do this fat burning home workout

• Warm up with some light cardio and basic stretches.
• Repeat each exercise 15 times to complete one round or set.
• Do 3 full sets to complete the home workout.
• Use a weight that is heavy enough that you feel like you’re working… but not too heavy so that you can do all of the exercises with proper form.  5 pounds is a good place to start.
• You may need more weight for the lower body exercises and less for the arm exercises.  Adjust the weight as needed to suit your skill level.
• NOTE:  These instructions work for both home workouts.

Leave me a comment and let me know if you felt the burn.

Big love from your Coach and Biggest Cheerleader,

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