- 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
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
|Rear Bodyweight Lunge||3||10|
|Single Leg Dumbbell Deadlift||3||6 Each|
|Resistance Band Lat Pull Down||3||10|
At Home Women’s Workout 2
|Resistance Band Deadlift||3||10|
|Dumbbell Goblet Squat||3||10|
|Donkey Kicks||3||12 Each|
|Resistance Band Row||3||10|
|Dumbbell Shoulder Press||3||8-10|
At Home Women’s Workout 3
|Dumbbell Lateral Raise||3||10|
|Resistance Band Pull Down||3||10|
|Side Planks||3||30 Secs Each|
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.