Workout Summary
- Main GoalLose Fat
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration4 weeks
- Days Per Week3
- Time Per Workout30-45 minutes
- Equipment RequiredBands, Bodyweight, Dumbbells
- Target Gender Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
So, you want to start a workout routine?
But, between work, fulfilling family obligations, and other requirements in life, you don’t have time or funds to go to the gym.
We respect that and can empathize.
That’s why we’ve decided to add this 3 day workout routine you can do anywhere – even at home!
Check it out and if you decide it’s something you feel might help you with your goals, give it a shot.
At Home Workouts for Women
The following workouts utilize bodyweight exercises, resistance bands, and dumbbells. All things that are fairly easy to store and can be used to get a complete and total body workout in the comforts of your own home.
The workouts are short, simple and effective. They shouldn’t take you longer than 30-35 minutes to complete and will help you tone your muscles, build strength, and burn calories.
Rest periods will be kept fairly short during this routine – limit your rest to about 30 seconds in between sets and 1 minute in between exercises.
As written, you are meant to complete all of the sets of one exercise before moving onto the next. Do this for 4 weeks. After you’ve completed 4 weeks of the program, if you’d like to make the program more challenging, you can perform the workouts in a circuit fashion.
To do this, you’ll complete all of the exercises listed before taking 30 seconds to rest and repeat.
The goal of this routine is to help you build a healthy weekly habit of working out. Utilize the routine for as long as you like, whether that’s forever to build and maintain or short-term while you try to figure out what gym location would be best for you.
It is recommended to perform the workouts on Mondays, Wednesdays, and Friday/Saturday or Tuesdays, Thursdays, and Saturday/Sunday.
At Home Women’s Workout 1
| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squat | 3 | 10 |
| Rear Bodyweight Lunge | 3 | 10 |
| Single Leg Dumbbell Deadlift | 3 | 6 Each |
| Push Up | 3 | 6-10 |
| Resistance Band Lat Pull Down | 3 | 10 |
| Dumbbell Row | 3 | 10 |
| Plank | 3 | 30 Secs |
At Home Women’s Workout 2
| Exercise | Sets | Reps |
|---|---|---|
| Resistance Band Deadlift | 3 | 10 |
| Dumbbell Goblet Squat | 3 | 10 |
| Glute Bridge | 3 | 12 |
| Donkey Kicks | 3 | 12 Each |
| Resistance Band Row | 3 | 10 |
| Dumbbell Shoulder Press | 3 | 8-10 |
| Ab Crunch | 3 | 15 |
At Home Women’s Workout 3
| Exercise | Sets | Reps |
|---|---|---|
| Push Up | 3 | 6-10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Resistance Band Pull Down | 3 | 10 |
| Dumbbell Row | 3 | 10 |
| Bodyweight Squat | 3 | 10 |
| Glute Bridge | 3 | 15 |
| Side Planks | 3 | 30 Secs Each |
Conclusion
With the right mindset, you can get great results anywhere with limited tools.
The workout above is perfect for women who are looking to get a good workout in from the comforts of their own homes.
Don’t let a lack of time to make it to the gym stop you from accomplishing your goals.
Invest a little into a resistance band and a set of dumbbells and watch as you become stronger and more confident.
11 Comments
Is this a good strength training routine to build muscle and burn fat?
Very difficult to do both at the same time. Your diet also plays a role in that. If you need to do both, I would suggest focusing on fat loss first and showcase that muscle you already have.
I'm thin I need strength , muscles and grow .. still a beginner .. Is this good for me to start with ?
It would be, Shaima. If you take it on, let us know how it goes for you, and come on back if you have other questions along the way.
What size weights? How many pounds 8, 10, etc.?
That is up to you and how strong you are. You should feel challenged, but still be able to use proper form when training.
I’m not a beginner, sort a say, but I love this routine. What are some ways I can make this workout plan a little more advanced?
Hey Katy,
To make this program more challenging, you can perform the workouts in a circuit fashion. To do this, you’ll want to complete all of the exercises listed before taking 30 seconds to rest and repeat. Hope this helps!
Another thing you can do is go by time. so go in the order but instead of reps you do 30 seconds of work 30 seconds of rest then move to the next movement.
Very informative and helpful!
Thanks Catherine! Glad you thought so!