Home Workout for Women without Equipment – Drastic Change

The gym can be scary place for some. It is intimidating to hear all the clanging and the banging, not to mention the alpha males strutting around in their bare necessities. Granted, women have jumped on the fitness bandwagon and now we have amazing women doing heavy deadlifts and hitting the heavy bags. However, for those who are not that willing to risk the gym or those who are too busy with work, we always have another option available. Look no further than the floor and a gallon of water to deliver a killer home workout for women without equipment.

Exercise Selection

If I am asked to pick one exercise and only one exercise to perform, I would readily reach out for my handy jump rope. I know it can get me ripped, albeit not the bodybuilder way but more like an athlete or fighter. It works for both men and women and the results are pretty amazing. Another option I want is either Sprinting or the Russian Kettlebell Swings. In this article, let’s focus on other exercises that we can perform without using any equipment… Sprinting. Yes, I want you all to go BOLT after reading this article.

Limitations

Before I get too excited about this, I have to set certain rules to make sure we avoid any injuries and nasty complications.

  • Sprinting is not for the obese and overweight category. For them, I will write another article as to how to reduce weight first with a more targeted approach. Please don’t attempt any heavy impact exercise if you are fairly heavy, no offense, ladies.
  • This is not for those who have health complications that require the consultation of doctors. Please schedule an appointment with the good old doc when you can. Better safe than sorry, is all I can say. However, this doesn’t mean they can’t do any exercise. It only means you have to get some do’s and don’ts from an expert.
  • And this certainly isn’t for those who hate drastic changes to their physiques. If you don’t want to look like an ass-kicking fitness model, I will write a more conservative approach to this as well.

The Workout Routine

Duration – 12 weeks

Frequency – 3 days a week taking a day off in between.

Total workout time – Anywhere from 30 to 40 minutes depending on your physical conditioning

Equipments Required – None except for a few random assorted stuff lying around to mark the distance

Type – HIIT Interval

Changes – Drastic in as little time as possible.

Progression – Time your workout and try to beat it every week

Calorie Expenditure – 400- 500 depending on your weight

  • Warm up
    • Jumping Jacks – 50 Reps.
    • Bodyweight Squats – 20 Reps.
    • Lunges – 20 Reps per side.
    • Push-ups – 10 Reps (Use knee push up if you are not strong enough, YET)
    • Hip Rotations – 30 Reps
    • Arm Circles – 30 Reps

Repeat twice.

  • Sprint Workout Part A
    • Sprint for 10 meters from a fixed starting line. Walk back to the starting line briskly. This is your rest.
    • Sprint for 20 meters and walk back the same distance.
    • Sprint for 30 meters and walk back the same distance.
    • Sprint for 40 meters and walk back the same distance.
    • Sprint for 50 meters and walk back the same distance.
    • Sprint for 60 meters and walk back the same distance.
    • Sprint for 70 meters and walk back the same distance.
    • Sprint for 80 meters and walk back the same distance.
    • Sprint for 90 meters and walk back the same distance.
    • Sprint for 100 meters and walk back the same distance.
    • Rest for 3 minutes and hydrate.

I can guarantee you that by this time, you will be a fountain of sweat and probably cursing me for this type of torture, while trying to catch your breath. However, bear with me for I am telling you that good things await you once you finish this.

  • Sprint Workout Part B
    • Sprint for 90 meters and walk back to the starting line.
    • Sprint for 80 meters and walk back the same distance.
    • Sprint for 70 meters and walk back the same distance.
    • Sprint for 60 meters and walk back the same distance.
    • Sprint for 50 meters and walk back the same distance.
    • Sprint for 40 meters and walk back the same distance.
    • Sprint for 30 meters and walk back the same distance.
    • Sprint for 20 meters and walk back the same distance.
    • Sprint for 10 meters and walk back the same distance.

And thus, ends the most legal torture in the history of tortures. If you are too gassed out, do take a good rest of about 3 minutes to 5 minutes and then perform

Cool Down

Jog around for at least 10 minutes in a pace that won’t require you to breath heavy. I prefer walking uphill. Or you can get creative and add some other light activity. Play around in any way you want. Unleash the child inside you. Don’t we all deserve that at the very least?

Suggestions

Sprinting is a very intense activity that is unrivaled by any other exercise. Try to make sure you are following these few rules to avoid unnecessary injuries and complications-

  • Swing your arms from ear to pocket and not across the body.
  • Lightly touch your pinky with your thumb during sprinting to make sure you are not all tensed up.
  • Relax your face and shoulders.
  • Run with the balls of the feet and not the heels. The footfalls should be crisp and silent.
  • Land your feet directly below the body in such a way that it can propel you forwards. Don’t over stride.
  • Don’t hold your breath.
  • Keep a straight back and position your head and neck in such a way that you don’t have to exert any extra stress on the soft tissues of the neck.
  • Use a good shoe and not some dusty treasure from last year’s picnic trek.
  • Don’t ignore hydration. Sip as much as you need.
  • Eat in a slight calorie deficit if you are attempting to lose. If not, eat at a slight calorie surplus, nothing crazy though. Around 200 give or take.

Conclusion

Sprinting can be hard. it can take your breath away. But it will give you back a thousandfold and within the 12 weeks, I guarantee you a much better tone, firm abs and extreme conditioning. This is the ultimate home workout for women without equipment. Let’s time our workouts and post it on the comments below and get a little friendly joust going on. Have fun. Until next time.



    5 Thoughts to “Home Workout for Women without Equipment – Drastic Change”

    1. Great post! I’m going to try some of this to build my cardio.

      1. admin

        Sure. This can work for both men and women.

    2. Claudia

      Persistence is the key.
      I believe I will gain result if I follow the routines above
      Thank you

      1. admin

        Much obliged. Indeed, that’s right, Claudia. Whatever it takes.

    3. Y S chanu

      Awesome article…… I think it will be very helpful. Thanks a lot for your great tips.

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