At Home Workouts For Women

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Are you looking to start a fitness routine but can’t find the time or motivation to hit the gym? You’re not alone! Many women lead busy lives, and the thought of working out at home can be intimidating. But fear not, because, in this beginner’s guide, we’ll show you how to get started with easy at-home workouts that are perfect for women. These workouts require minimal equipment and can be done in the comfort of your own home. Get ready to embark on your fitness journey and reap the numerous benefits that come with it.


Source: Freepik Walking on the Street

Walking is one of the simplest yet most effective forms of exercise. It requires no special equipment, and you can do it almost anywhere. Here’s how to incorporate walking into your at home workout routine:

  1. Morning Strolls: Begin your day with a brisk 15-20-minute walk around your neighborhood or in a nearby park. It’s a great way to wake up your body and mind.
  2. Lunchtime Walks: Take a break from work or household chores and squeeze in a 10-15 minute walk. It’ll help you recharge for the rest of the day.
  3. Evening Walks: Wind down with a relaxing 20–30 minute walk after dinner. It can aid digestion and improve your sleep quality.


at home workouts for women

Planks are fantastic for toning your core muscles and improving your posture. Here’s how to do them:

  1. Basic Plank: Start in a push-up position, but with your weight on your forearms. Hold this position for 20–30 seconds, gradually increasing the duration as you get stronger.
  2. Side Plank: Lie on your side with your elbow directly under your shoulder. Lift your hips off the ground, creating a straight line from head to heels. Hold for 15-20 seconds on each side.
  3. Plank with Leg Lift: While in a basic plank position, lift one leg off the ground a few inches and hold for 10-15 seconds. Switch to the other leg.


Squats are excellent for targeting your quads, hamstrings, and glutes. Here’s how to perform squats correctly:

  1. Bodyweight Squats: Stand with your feet shoulder-width apart. Bend your knees and lower your body as if you’re sitting back in an imaginary chair. Aim for 3 sets of 10–15 reps.
  2. Sumo Squats: Widen your stance and turn your toes slightly outward. Perform squats in this position to target your inner thighs. Again, aim for 3 sets of 10–15 reps.
  3. Pulse Squats: After your last squat in a set, hold the lowest position and pulse up and down slightly for 10–15 seconds. Feel the burn.

Mountain Climbers

Mountain climbers are a high-intensity exercise that gets your heart rate up while working multiple muscle groups.

  1. Start in a Push-Up Position: Get into a plank position with your hands directly under your shoulders.
  2. Alternate Knee-to-Chest: Bring one knee toward your chest while keeping your body in a straight line. Switch to the other knee, and keep alternating for 30 seconds to 1 minute.
  3. Increase the Speed: As you get comfortable, try to increase the speed of your mountain climbers to challenge yourself.


Burpees are a fantastic full-body exercise that combines strength and cardio. Here’s how to do them:

  1. Start in a standing position. Stand with your feet hip-width apart.
  2. Drop into a Squat: Lower your body into a squat position and place your hands on the floor in front of you.
  3. Kick Your Feet Back: Kick your feet back into a push-up position.
  4. Return to Squat: Jump your feet back to the squat position.
  5. Jump Up: Explode up into a jump from the squat position, reaching your arms overhead.


Scissor kicks are a great exercise to target your lower abdominal muscles.

  1. Lie on Your Back: Lay flat on your back with your hands under your hips for support.
  2. Lift Your Legs: Lift your legs a few inches off the ground.
  3. Alternate Leg Movements: Cross one leg over the other and then switch. Keep your core engaged throughout the exercise.

Do 3 sets of 15-20 reps for a killer core workout.


Lunges are perfect for working your quadriceps, hamstrings, and glutes. Here’s how to do them:

  1. Forward Lunges: Take a step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back to the starting position. Perform 3 sets of 10-15 reps on each leg.
  2. Reverse Lunges: Instead of stepping forward, step backward into a lunge. Alternate legs for 3 sets of 10-15 reps on each leg.
  3. Side Lunges: Take a step to the side and lower your body, keeping one leg straight and the other bent. Perform 3 sets of 10-15 reps on each side.


Indoor cycling is an excellent way to improve cardiovascular fitness and tone your leg muscles. If you have a stationary bike at home, here’s how to get started:

  1. Warm-Up: Start with a gentle warm-up for 5–10 minutes, pedaling at a comfortable pace.
  2. Interval Training: Alternate between periods of high-intensity pedaling and recovery periods. For example, pedal as fast as you can for 30 seconds, then slow down for 1 minute. Repeat this cycle for 15-20 minutes.
  3. Cool Down: Finish your cycling session with a 5–10 minute cooldown, pedaling at a slow pace to bring your heart rate back to normal.

The Benefits of At Home Workouts For Women

Now that you have a variety of at home workouts for women at your disposal, let’s explore the numerous benefits:

  • Convenience: You can exercise anytime, anywhere, eliminating the need for commuting to a gym.
  • Cost-Effective: No gym membership or expensive equipment is required.
  • Privacy: Enjoy the comfort of working out in your own space.
  • Time-Efficient: Quick, effective workouts that fit into your busy schedule.
  • Improved Health: Regular exercise can lead to better cardiovascular health, increased muscle tone, and weight management.

Planning Your Weekly Workout Routine

To help you stay organized and motivated, create a table of the week with the exercises you plan to do each day. Here’s an example to get you started:

MondayMorning Walk, Squats
TuesdayPlanks, Scissor Kicks
WednesdayLunges, Evening Walk
ThursdayBurpees, Cycling
FridayMountain Climbers, Rest
SaturdaySquats, Side Lunges
SundayPlanks, Morning Walk
Feel free to customize your table based on your preferences and fitness goals. Having a plan in place will keep you on track and motivated.


Achieving and maintaining a healthy lifestyle doesn’t have to be complicated. These easy at home workouts for women provide a great starting point for your fitness journey. Start with one or two exercises, gradually increasing the intensity and variety as you progress. Remember to listen to your body and stay consistent. Before you know it, you’ll be reaping the rewards of a healthier, more active lifestyle right in the comfort of your own home. So, lace up your sneakers, grab a water bottle, and let’s get started on your fitness adventure.

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