Coach Zoe Efficient and effective home workouts for women designed to improve full body fitness with minimal equipment.
For a long time, I was convinced that I needed a gym in order to get a workout that pushed me to my limits. I thought that I needed a lot of equipment, weights, and space just to get an effective workout. I didn’t think I could get the same results at home without these things.
Can I get in shape with home workouts?
You can get fit at home by consistently following a varied workout regimen that gradually progresses and includes full body strength and cardio training.
After years of coaching, I realized that the equipment didn’t matter as much as my workout approach. I found I could train like an athlete even at home.
By creating workouts that challenged all aspects of health and skill fitness, I have been able to maintain my fitness at home for years. Even throughout multiple pregnancies and postpartum recoveries.
Most women only need some dumbbells, resistance bands, and most importantly, their body to get in an effective workout that challenges your body.
If you are looking for a pre-programmed workout routine, check out my FREE Workout Routines for Women.
Is working out at home without equipment effective?
Yes, as long as you are challenging your endurance, strength, speed, and/or power, you will see progress with or without equipment.
To get fit without equipment, you need to adjust your intensity, exercise selection, work to rest ratios, and volume in order to stress your body for continued adaptation.
As long as you are regularly pushing yourself outside of your “comfort zone” in your fitness routine, your body will adapt to become more efficent at that given stress and therefore progress in fitness.
How to get in shape fast as a female at home?
High intensity interval training (HIIT) workouts are an effective way to get in shape fast since they are a relatively high calorie expending form of exercise that can improve strength and cardio performance.
Powerful exercises, like plyometrics or exercises that utilize heavy resistance, are often included in HIIT workouts because they are demanding on the muscular and cardiovascular system simultaneously.
Plus, working at a high intensity requires a high amount of energy (a.k.a. calorie) expenditure. The more calories you burn in your workout the easier it is to maintain a caloric deficit for fat loss, if desired.
By incorporating 2-4 HIIT workouts into your weekly fitness routine, you can quickly improve strength, cardio, and body compostition even at home.
However, you should never look at your fitness routine as a “quick fix” or with a short term approach. Think of it as “bootcamp” or “preseason” sort of approach that helps you improve and maintain fitness in a relatively short amount of time.
Are 20 minute home workouts effective?
20 minutes can be enough time for a productive workout at home, especially the more intense it is.
Volume (total amount of reps) and intensity are inversely related. Generally speaking, when a workout is higher in intensity (whether muscular or cardio demand) it will be lower in volume due to fatigue and stamina.
This is why HIIT workouts can be such a great tool to add to your fitness routine. When you are in a pinch and don’t have much time, you can still get in a workout that improves muscular and cardio conditioning.
And if you are doing a lower intensity workout, you will need more volume (i.e. a longer workout) for an effective result. A low intensity workout may not necessarily make you stronger or improve cardio if it is short.
But it will still be good for your mind and body to move. Keep in mind, that all exercise is beneficial; any workout is better than nothing.
Is it better to go to the gym or workout at home?
Working out at home instead of the gym saves time and money, eliminates gym insecurity, and allows for schedule flexibility. Helping you to stay consistent and motivated in your fitness routine.
As a busy mom, I have come to appreciate and enjoy my home workouts more and more. I don’t have to go to the gym!!! Don’t get me wrong, there are many benefits to a gym. But sometimes, it feels like there are more hurdles than it’s worth.
For starters the memberships are typically quite expensive. I mean, exercise itself is free (never forget that!). But you are paying for the facilities, equipment, coaches, and space (don’t get me wrong, all valuable things).
However, many of those things you almost have to fight for depending on how busy the gym is when you go!
Who has the time for that? In fact, you also have to factor in the time to travel, gather equipment, or even wait for equipment, a coach, or space. This can become well over an hour.
As a busy mom, I don’t always have that kind of time. I have to get my workout in when I have an opportunity. Maybe that’s while the baby naps or while dinner is in the oven or in between errands.
I need my fitness routine to be convenient and simple. What’s more convenient than working out in your living room?
And when I am at home I am more comfortable to push myself to my limits even if I look funny or might be doing something imperfectly.
If you aren’t completely convinced yet of working out at home, read why it’s my ultimate fitness hack for moms.
And look, I totally understand if you still want to hang on to your gym membership. It’s your way to get out of the house and workout with minimal interruprtions. That’s why I designed my 7-Day Weekly Workout Plan that you can download to do at home OR take to the gym. Plus, it’s totally FREE.
Why moms should workout at home
The best part of working out at home is that your kids may want to join in.
It’s an opportunity to motivate them, teach them about the improtance of exercise, and most importantly, have fun together.
I have a FREE download of Family Workouts that everyone can join in on for some fit bonding!
One of my tried and true ways that I manage to balance fitness and motherhood even with 3 little ones at home (at least while I write this).
Over 250 effective home workouts for women
I have an entire Youtube Channel dedicated to creating effective home workouts for women. With a large variety, I’m sure you will find something you enjoy!
Here is a list of all the different kinds of workouts I have…
- No Equipment Workouts
- 10-Minute Workouts
- HIIT Workouts
- Kettlebell Workouts
- Strength Workouts
- Mobility & Stretching Workouts
- Cardio Boxing/Kickboxing Workouts
- Resistance Band Workouts
- Core & Abs Workouts
- Prenatal Workouts
- And more!!!!
Pin it for later or send to a friend!
