Get in great workouts from the comfort of your own home with this 4 day full body at home workout program for women. Check it out and get started!
Workout Summary
  • Main Goal
    General Fitness
  • Workout Type
    Full Body
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout30-40 minutes
  • Equipment Required
    Bands, Bodyweight, Dumbbells
  • Target Gender Female
  • Workout PDF Download Workout

Workout Description

Let’s be real.

Between work, fulfilling family obligations, trying to have a social life, among other requirements in your life, you don’t have a lot of time to make it to the gym.

Women lead very busy and hectic lifestyles and we empathize with that.

But, you may want to find a way to squeeze in workouts to help you stay fit and strong when you’re not on the go.

That’s why we created the second part of this at home women’s workout series.

Below are 4 workouts you can do anywhere.

Check them out and if you feel it’s something that looks feasible and might help you accomplish your fitness related goals, give it a shot!

At Home Workouts for Women

The following workouts are full body workouts that only require you to use your bodyweight, resistance bands, dumbbells and a pull up bar. If you don’t have a pull up bar, you can substitute the movement for something utilizing the resistance band.

The workouts are short, simple and effective. On average, they’ll likely take you about 30-40 minutes to complete. They’re intended to help you build lean toned muscle and strength, while also burning calories in the process.

Rest periods entirely depend on your individual capabilities. Most don’t time their rest periods. However, if you feel it is necessary to keep you on track, aim to rest between 30-60 seconds in between exercises.

These workouts are intended to be performed as straight sets, meaning you complete all of the sets of one exercise before moving onto the next exercise. However, if you are short on time, you can speed up the pace by performing the workouts as circuits.

The goal of the routine is to simply help you establish healthy workout habits. It can be used for however long you wish depending on your goals and obligations. For those looking to use it as a starting point, 6-8 weeks might do the trick before you want to consider adding more progressively advanced weighted exercises.

If you’re simply looking for something you can perform for the long-haul, this program can be used for however long it’s needed. As mentioned, the point is to help build healthy workout habits and to get people more active. If that’s your goal, stick with it.

At Home Women’s Workout 1

Exercise Sets Reps
Dumbbell Goblet Squat 4 10
Resistance Band Deadlift 4 10
Bodyweight Lunge 3 15 Each
Push Up 3 6-10
Resistance Band Lat Pull Down 4 10
Resistance Band Overhead Press 3 10
Dumbbell Row 3 10
Ab Crunch 3 15

At Home Women’s Workout 2

Exercise Sets Reps
Bodyweight Squat 3 10
Lateral Lunge 3 8 Each
Glute Bridge 3 12
Single Leg Hip Thrust 3 8-12 Each
Pull Up 3 5-12
Band Curl 3 12
Lying Leg Raise 3 15

At Home Women’s Workout 3

Exercise Sets Reps
Resistance Band Chest Press 3 12
Close Grip Resistance Band Pull Down 3 12
Dumbbell Lateral Raise 3 12
Resistance Band Row 3 12
Dumbbell Stiff Leg Deadlift 3 12
Donkey Kicks 3 12 Each
Oblique Crunch 3 15 Each

At Home Women’s Workout 4

Exercise Sets Reps
Plie Squat 3 12
Single Leg Dumbbell Deadlift 3 12
Glute Bridge 3 12
Single Arm Resistance Band Pull Down 3 8 Each
Band Pull Apart 3 12-15
Plank 3 30 Secs

You don’t need a lot of fancy equipment to get great results. You need focus and motivation to workout. If you have those two things, you can get a good workout in anywhere.

The workouts above are perfect for women who are looking to a good workout in from the comforts of their own home, in hotel gyms on the road, and anywhere in between.

A lack of time to make the drive to the gym shouldn’t stop you from accomplishing your goals.

If you don’t have a resistance band or a set of dumbbells, they’re a rather inexpensive investment to make and they’ll be well worth it when you become stronger and more confident.

Posted on: Mon, 08/14/2023 - 11:15

Exercise demonstrations are not linked for the below: Where do I find them?
Resistance Band Deadlift
Resistance Band Lat Pull Down
Resistance Band Overhead Press
Band Curl
Resistance Band Chest Press
Close Grip Resistance Band Pull Down
Resistance Band Row
Single Leg Dumbbell Deadlift
Single Arm Resistance Band Pull Down

M&S Team Badge
Posted on: Thu, 08/17/2023 - 22:05

We don't have them here, but a Google search will help you find them. Unfortunately, I can't share external links here. Hopefully we can add more exercises to our database soon. Thank you for reading M&S!

Posted on: Thu, 06/01/2023 - 11:05

I can only fit in 3 days a week is there a way to condense this plan down?

M&S Team Badge
Posted on: Fri, 06/02/2023 - 06:28

Hi, Abbie. You can either do workout 4 the next week, making your schedule like this.

Week 1 - Workouts 1, 2, 3
Week 2 - Workouts 4, 1, 2,

and so on. Or, you can find another program that would better suit your schedule here.

Thanks for reading M&S!

Posted on: Mon, 02/21/2022 - 19:31

I am actually delighted to read this weblog posts which includes tons of helpful
data, thanks for providing these information.

Posted on: Mon, 01/04/2021 - 06:41

Great workout. What could I replace the Dumbell exercises with? As i do not own any.

M&S Team Badge
Posted on: Tue, 01/05/2021 - 10:01

Hey Nicole - what equipment do you have?