Workout Routines

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Get fit at home with the help of our simple and effective workout routines for women. A free and comprehensive exercise program that includes warm up exercises, cardio circuits, strength training workouts, stretching routines and more!

WORKOUT ROUTINES

Thorough warm up routines should include a 10 minute set of low impact aerobic exercises, that move your body through all planes of motion: sagittal, frontal and transverse, plus a few dynamic stretches. https://www.spotebi.com/workout-routines/warm-up-routines/

Cardio workouts increase the body's metabolic rate, are very beneficial to the heart and can change your body's composition. You lose fat and gain lean tissue, and the more muscle mass you have, the more calories you burn at rest. https://www.spotebi.com/workout-routines/cardio-workouts/

While cardio is important for warming up the body and losing weight, strength training exercises will give you the best aesthetics possible. Doing upper body workouts once or twice a week can improve your posture and give you a more toned, slim and feminine appearance. https://www.spotebi.com/workout-routines/upper-body-workouts/

Your core plays an important role in stabilizing your body. Training your core muscles can improve your flexibility, stability and strength. For a lean midsection and a more defined waist, include abs, lower back and core workouts into your weekly schedule. https://www.spotebi.com/workout-routines/core-workouts/

Women tend to store fat in their hips, thighs and buttocks, which is also where cellulite is usually found. Removing fat from the lower body can be challenging, but if you stick to a healthy diet and a consistent workout plan, that includes both cardio and lower body workouts, you will eventually get the results you are looking for. https://www.spotebi.com/workout-routines/lower-body-workouts/

To prevent soreness and reduce tension, end every workout routine with a few static stretches. Stretching improves flexibility and gives your body and mind time to relax. Make sure that the cool down period lasts at least 5 minutes and that it targets all muscles worked. https://www.spotebi.com/workout-routines/cool-down-routines/

Alex

Just to say... love this site. Love the exercises and advice. Thank you!

Alex

2016-09-24T11:58:10+00:00

Alex

Just to say... love this site. Love the exercises and advice. Thank you!

https://www.spotebi.com/testimonials/alex/

Eliane

I am so happy I came across this page when looking for workouts, you have put together great routines which...

Eliane

2016-09-24T12:06:24+00:00

Eliane

I am so happy I came across this page when looking for workouts, you have put together great routines which are a lot of fun to do.

https://www.spotebi.com/testimonials/eliane/

Poppy

My personal trainer just got fired :) Your workouts are way better than the ones I was doing with my...

Poppy

2016-10-03T08:49:42+00:00

Poppy

My personal trainer just got fired :) Your workouts are way better than the ones I was doing with my PT. So fun and so many different exercises. Thank you!!

https://www.spotebi.com/testimonials/poppy/

Deborah

I just completed 4 weeks of the weight loss plan. I cannot believe how much my body has changed in...

Deborah

2016-11-07T16:17:38+00:00

Deborah

I just completed 4 weeks of the weight loss plan. I cannot believe how much my body has changed in such a short period of time. I am wearing clothes that I couldn't fit in a year ago. A week before my 57th birthday - I am pretty damn happy!

https://www.spotebi.com/testimonials/deborah/

Angelica

I just want to say Thank You for making the website! I love it and it has helped me achieve...

Angelica

2017-03-06T17:19:35+00:00

Angelica

I just want to say Thank You for making the website! I love it and it has helped me achieve my fitness goals. It is truly the best site I have come across I love everything about it thanks!!!!

https://www.spotebi.com/testimonials/angelica/

Amy

Your site has literally brought me to tears. Maybe I can do this after all! I have been searching for...

Amy

2017-03-06T17:21:54+00:00

Amy

Your site has literally brought me to tears. Maybe I can do this after all! I have been searching for a workout plan to get started and everything is right here! Thank you so much for all of the amazing information that you have nested in such a well thought-out and elegant site. It is very, very appreciated.

https://www.spotebi.com/testimonials/amy/

Niki

I have just discovered this website and it is really wonderful! The whole aesthetic is really clean and chic and...

Niki

2017-03-06T17:24:22+00:00

Niki

I have just discovered this website and it is really wonderful! The whole aesthetic is really clean and chic and it's definitely got the feeling of support and encouragement for women to get fit not that of body shaming like some other websites.

https://www.spotebi.com/testimonials/niki/

Tiffani

I absolutely love your site. I discovered it on Pinterest and as I dug into the workouts and plans I...

Tiffani

2017-03-23T15:40:13+00:00

Tiffani

I absolutely love your site. I discovered it on Pinterest and as I dug into the workouts and plans I couldn't believe that I hadn't heard of it before! It empowers women with limited resources and time to complete awesome workouts from home with very little equipment ;) thank you! I have already recommended your site to several of my friends and family.

https://www.spotebi.com/testimonials/tiffani/

Nadine

I would just like to commend the whole of Spotebi, the whole team, with how wonderful this site is! I...

Nadine

2016-09-23T15:26:27+00:00

Nadine

I would just like to commend the whole of Spotebi, the whole team, with how wonderful this site is! I love how clean, crisp, and fresh everything looks! The workouts are also really killer!

https://www.spotebi.com/testimonials/nadine/

Keri

This site is an AMAZING resource! Thank you so much!

Keri

2016-09-23T15:24:12+00:00

Keri

This site is an AMAZING resource! Thank you so much!

https://www.spotebi.com/testimonials/keri/

Leslie

I just found you all this summer and recently completed your 4 week weigh loss plan. I am so grateful...

Leslie

2016-09-23T15:22:13+00:00

Leslie

I just found you all this summer and recently completed your 4 week weigh loss plan. I am so grateful to have found your website! Keep up the great work!

https://www.spotebi.com/testimonials/leslie/

Cheri

Your website is the best! I am so impressed. I've been using apps and websites for fitness ideas and motivation...

Cheri

2016-08-31T09:48:33+00:00

Cheri

Your website is the best! I am so impressed. I've been using apps and websites for fitness ideas and motivation for years and yours is the best one I've found. Thank you so much! I love Spotebi forever!

https://www.spotebi.com/testimonials/cheri/