Weight Loss and Exercise Advice For Women On The Go

Weight Loss and Exercise Advice For Women On The Go

These days, women are busier than ever.

Women not only handle their careers and homes but also manage their overall personal growth. For a lot of you, it can be a huge strain to juggle your careers, home life, hobbies, and other interests. All of those factors can lead to unwanted weight gain and lack of motivation and time to maintain the proper level of fitness.

If you happen to be an overly busy woman, and you’re looking to balance everything with a healthy and fit lifestyle, fear not. We’ve compiled a list of a few easy to follow women’s fitness tips to melt the fat, regain your energy, and take charge of your health.

Tip 1. Higher intensity training helps burn fat

Higher intensity training (HIIT)  has been shown to burn up more calories than traditional workouts, offers cardio benefits, blast fat and molds every muscle. Circuit training is a highly flexible style of high-intensity training that you can do at the gym, at home or any place you are comfortable with.

There are several types of circuit training regimes you can choose to follow but we’ve provided an easy combination to get you started! This session includes a basic squat, reverse lunge and kneeling pushup.

Basic squat

In this exercise, you should stand with your feet hip-width while holding a dumbbell in each hand. Then, lower towards a squat position, push the hips back, keep the knees behind your toes and get the dumbbells to the floor. You should repeat that cycle several times.

Reverse lunge

To complete the reverse lunge, you should stand with your feet together holding a dumbbell in each hand, take a step back using one leg, and then lower into a lunge through bending both of your knees about ninety degrees. Remember to keep a good posture and your abs tight. Return to start and repeat this exercise immediately on the opposite leg.

Kneeling pushup

This is another circuit training exercise that can be done almost anywhere.  You should start in a traditional pushup position with your hands wider than the shoulders, bend your knees, and cross the ankle.

These pushups are good to start with while you build up strength. To begin, slowly lower yourself towards the ground and then by pushing your body back up, return to the start position. After your first repetition is finished, repeat the exercise about 5-10 times depending on your level of strength. Then rest. Remember to keep your abs tight throughout the process.

Higher intensity training (which includes circuit exercise) is one of the best types of exercise that any woman can put in to practice in order to burn more calories in a shorter period of time.

Tip 2. Utilize strength training for lean muscle

This style of fitness training is one of the most effective towards keeping the pounds at bay. Strength training is perfect for busy women because it can be done almost anywhere and helps increase your metabolism and build larger muscles.

As a woman, when you develop lean muscle, your body starts to burn mostly fat, instead of fat and muscle like cardio and some other forms of exercise.  Engaging in this type of fitness also allows your body to move more easily throughout your day to day activities like going up stairs, bending over to pick things up, and even carrying children for all of you moms out there! You will also increase your bone density which helps to prevent injury as you age.

Here are some standard strength training exercises to get you started.

Single leg dumbbell row

Begin by holding a five to ten-pound weight in your left hand. Then hinge forward, and rest your right hand on a chair for support. Next, extend your left arm toward the floor, lift your opposite leg upwards while keeping the knee bent so that your body can form a T-shape. Then slowly bend your left elbow and draw the weight up till your elbow is even with your torso. Hold for a while then lower the weight. Do this fifteen times and then switch sides and repeat.

Jumping Jacks

Jumping jacks are a great total body workout. These are performed by jumping in the air and quickly bringing your hands and arms together while simultaneously pushing your feet and legs apart to a little further than shoulder width.

Then, before landing again, bring the arms back down 90-degree angle and bring the legs and feet together. That is a complete jumping jack. These can be performed at 30-second intervals or longer as you build strength.


Dips are an excellent exercise for building up your triceps and forearm strength. Picture yourself with nice and toned arms, looks great right? This exercise will help you achieve that, and all you need is a chair or other elevated surface.

To start, place both hands on the edge of your chair or another elevated surface, making sure to keep your elbows straight. Next, straighten out your body and knees while propping yourself up using only your arms. Then, slowly lower yourself down until your shoulders are parallel to where your hands are resting. Afterwards, you simply push yourself back up and you’re done.

Start out with 5 – 10 reps if you can manage it, but if not, do as many as possible and take breaks in between if need be.

Mountain climbers

These can be a bit challenging at first, but incredibly rewarding in the future. Mountain climbers will strengthen your core, shoulders, quads, and triceps to name a few major muscle groups, but this is truly a total body workout!

Start out in a push-up position with your elbows fully locked out and your legs close together with a slight gap. While holding your body off of the ground, move one knee up and towards your arms, then do the same for the other knee.

Repeat this exercise for 30 seconds or until you can no longer hold yourself up. If you feel a burn (which you most likely will), that means it’s working!

Tip 3. Workout at home or in the office

As a busy woman in today’s society, you are likely spending a ton of time at your desk buried in emails, meetings, conference calls, relaxing with loved ones on the couch, and many other time consuming but sedentary activities.  That means that it can be hard to find a dedicated hour or two to get up and move your body.

Working out at home or in the office is an easy way maintain a healthy level of fitness but keep up your demanding lifestyle. Doing so allows you to work out when it’s most convenient for your schedule and then quickly get back to the task at hand.

When at home, it’s best to have a dedicated area for your exercise routine and perhaps even get some basic equipment like an exercise band or a few lightweight dumbells. If you’re at work, you can always go for a walk, find a quiet space in a secluded room, or head to a nearby park to complete your workout. Fresh air can also energize you for the rest of the day as an added bonus.

Tip 4. Set up a daily routine

Setting up a daily routine is imperative when it comes to improving your health and fitness levels. Many think that proper fitness knowledge alone ensures good health, but that isn’t always the case. When it comes down to it, the action part is what guarantees a healthy lifestyle.

The best way to make sure that you are completing your workouts is through setting up a routine and making it a habit. Habits like this are formed through repetition, plain and simple. It’s up to you to structure those reps in a way that make sense for your level of activity and personal preferences.

Here are a few pointers to keep in mind.

Create a balanced routine

For instance, you should aim for thirty minutes of aerobic exercise 2-3 days out of the week while training. Also, aim to incorporate strength training into your routine at least twice a week as well. The key is to find the right balance of activity that both interests you and challenges you to be your best. Motivation is a huge factor in keeping yourself on track.

Planning is everything

Finding time to exercise can be a bit tricky. To make it easier on yourself, you should schedule a time to exercise in advanced. Plan out the day of the week, weekly frequency, and time of day so that you can prepare to plan the rest of your day around your workout sessions.

You should also consider scheduling workouts in the morning. This will give you plenty of natural energy to help you get through the rest of your day and is also shown to drastically improve mood as well.

Tip 5. Find an exercise partner or coach

Any woman who wants to maintain her fitness should always consider having a fitness coach or partner to help her work out. Both of these resources will help provide accountability and motivation for your workouts.

Many busy people tend to skip the gym as their schedule fills up, but making plans with a fitness coach or partner can make it impossible to cancel a workout. When you involve another person, you are more likely to stick with your plan because you don’t want to let them down.

Considering online training programs can help you stick to your fitness goals while keeping to your schedule as well.

When you’re always on the go it can be hard to stay dedicated to your fitness goals, but with the right knowledge, preparation, and motivation, it’s definitely possible. Remember to stay strong and keep your head up. You got this.

John Welborn

My name is John and I'm a certified Fitness and Fat Loss Coach. I help individuals get in the best shape they've ever been in and teach them to maintain it for good. I've got a Bachelor degree in Exercise/Sports Science, Associate's degrees in health science, accounting, business, and chemistry, 2 RockTape Kinesiology Taping Certifications, and an ACSM (American College of Sports Medicine) Personal Training Certification.

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