Get in great workouts from the comfort of your own home with this 3 day full body at home workout program for women. Check it out and get started!
Workout Summary
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
  • Program Duration4 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Bands, 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

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.

Posted on: Mon, 10/30/2023 - 14:50

I'm doing a full body routine for 6 months and I'm bored. I do 3 times the same routine for all body.
Do you think it'll be good to change to this routine?

M&S Team Badge
Posted on: Mon, 10/30/2023 - 18:43

Hi, Anat! Yes, after six months, it's time to make a change, and this is a good one for you. If you choose to run it, let me know how it goes for you. Thanks for reading M&S!

Posted on: Mon, 10/30/2023 - 23:58

Thanks! Do you have a program for 3 days a week at the gym?

M&S Team Badge
Posted on: Tue, 10/31/2023 - 08:29

This link should be helpful in finding a program to serve you well.

Posted on: Mon, 03/13/2023 - 20:07

Is this a good strength training routine to build muscle and burn fat?

M&S Team Badge
Posted on: Wed, 03/22/2023 - 16:32

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.

Shaima Jubaily
Posted on: Wed, 03/08/2023 - 07:41

I'm thin I need strength , muscles and grow .. still a beginner .. Is this good for me to start with ?

M&S Team Badge
Posted on: Wed, 03/22/2023 - 16:31

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.

Tammy Brown
Posted on: Wed, 07/27/2022 - 22:54

What size weights? How many pounds 8, 10, etc.?

M&S Team Badge
Posted on: Tue, 08/09/2022 - 08:14

That is up to you and how strong you are. You should feel challenged, but still be able to use proper form when training.

Katy j Jaimes
Posted on: Sat, 05/16/2020 - 23:41

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?

M&S Team Badge
Posted on: Wed, 08/26/2020 - 12:53

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!

Kyle Smith
Posted on: Mon, 02/01/2021 - 20:20

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.

Posted on: Tue, 08/27/2019 - 08:33

Very informative and helpful!

M&S Team Badge
Posted on: Tue, 09/03/2019 - 13:22

Thanks Catherine! Glad you thought so!