No gym? No problem! You can get strong, toned, and healthy right from your living room. This guide covers the best at-home workouts for women, including a 30-day workout plan and targeted routines for your full body, abs, arms, and legs.
30-Day At-Home Workout Plan for Women
This 30-day plan is perfect for beginners and can be done with little or no equipment.
| Day | Focus Area | Workout Type |
|---|---|---|
| Mon | Full Body | Bodyweight + Dumbbells |
| Tue | Abs + Core | Ab Circuits |
| Wed | Legs + Glutes | Squats, Lunges, Bridges |
| Thu | Upper Body | Dumbbell & Arm Workouts |
| Fri | Full Body | HIIT or Circuit Training |
| Sat | Stretch & Recover | Light Yoga |
| Sun | Rest | Relaxation & Recovery |
Repeat for 4 weeks. Adjust reps or weights as you grow stronger.
Full Body Workout for Women at Home
Try This Circuit (3 Rounds):
- Jumping jacks – 30 sec
- Squats – 15 reps
- Push-ups (knee or standard) – 10 reps
- Plank – 30 sec
- Dumbbell rows – 12 reps (each arm)
Upper Body & Arm Workouts at Home
Equipment: Light dumbbells or water bottles
- Shoulder press – 12 reps
- Bicep curls – 12 reps
- Tricep dips (on chair) – 10 reps
- Arm circles – 30 sec each direction
At-Home Leg Workouts for Women
- Bodyweight squats – 15 reps
- Reverse lunges – 10 reps each leg
- Glute bridges – 15 reps
- Wall sit – 30 seconds
- Calf raises – 20 reps
At-Home Ab Workouts for Women
- Crunches – 15 reps
- Russian twists – 20 reps
- Mountain climbers – 30 sec
- Bicycle crunches – 20 reps
- Plank – 30-60 seconds
🏋️♀️ Full Body Dumbbell Workout (Women)
Great for toning and building strength at home.
- Goblet squats – 12 reps
- Dumbbell lunges – 10 each leg
- Dumbbell chest press – 10 reps
- Dumbbell deadlifts – 12 reps
- Dumbbell overhead press – 12 reps
Final Tips
- Start slow if you’re new
- Warm up and cool down
- Stay consistent
- Rest when needed
- Fuel your body with healthy food
Post a Comment