Working out at home doesn't require fancy equipment or a gym membership. This 8-week program helps women lose fat and build strength using just bodyweight exercises and basic equipment.

What You'll Need:

• Set of dumbbells (5-15 lbs)
• Exercise mat
• 30-45 minutes per session
• 3-4 days per week

Program Structure: Each workout includes:

• 5-minute dynamic warm-up
• 25-30 minutes strength training
• 10-minute cardio finisher
• 5-minute cool-down stretching

Weekly Schedule:

• Monday: Full Body Strength
• Wednesday: Lower Body Focus
• Friday: Upper Body Focus
• Saturday: Optional HIIT (for faster results)

Exercise Guidelines:

• Complete 3 sets of each exercise
• Rest 30-60 seconds between sets
• Use challenging weights but maintain proper form
• Progress weight or reps every 2 weeks

Beginner-Friendly Movements:

1. Bodyweight squats
2. Modified push-ups
3. Dumbbell rows
4. Glute bridges
5. Walking lunges
6. Plank holds
7. Dumbbell curls
8. Shoulder presses

Nutrition Tips:

• Eat protein with every meal
• Include vegetables in most meals
• Stay hydrated (8-10 glasses water daily)
• Control portion sizes
• Plan meals ahead

Progress Tracking:

• Take measurements every 2 weeks
• Track workout performance
• Keep a food diary
• Take progress photos monthly

Remember to start slowly and focus on form before increasing intensity. Listen to your body and adjust workouts as needed. Consistency matters more than perfection.

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