Workouts For Women

We offer a huge range of free workout plans designed specifically for women. Find the best workout for your fitness goal, experience level, training style and equipment access. If you're a beginner we recommend checking out our 12 Week Women's Workout.

All Workouts For Women

Muscle & Strength’s 12 Week Women’s Workout Program
This 12 week women's specific training program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.
2.8M Reads 367 Comments
The Best Full Body Workout Routine for Women
Get in the best shape of your life over the course of the next 12 weeks by using the best full body workout routine for women! Read on and learn more!
618.3K Reads 123 Comments
Muscle & Strength’s 10 Week Women’s Fat Loss Workout
This 10 week women's fat loss training program is perfect for any healthy woman who is looking to transform her body through a good weight lifting program.
765.2K Reads 61 Comments
12 Week Push, Pull, Legs Workout for Women
This 12 week push, pull, legs workout was designed specifically for women looking to build lean muscle and lose unwanted fat. Read on to learn more!
268.2K Reads 85 Comments
Summer Shape Up at Home: Women's 6 Week Fat-Burning Workout
Are you stuck working out at home, and still want to look and feel your best for summer? This 6-week fat-burning workout will have you beach-ready in no time!
36.8K Reads 0 Comments
Woman sitting on box doing isolation single-arm bicep curls.
Build muscle at home or in the gym with this 8-week workout routine! This program is designed with extra emphasis on the lower body and can be done in as little as 30 minutes.
57.5K Reads 10 Comments
10 Week Upper/Lower Workout Program for Women
Build muscle with this upper/lower workout for women. It combines lower rep ranges with higher rep ranges on both upper & lower days to maximize your results!
333.1K Reads 84 Comments
Woman in black sports bra and shorts holding a black dumbbell performing a bicep curl.
Limited equipment? Short on time? This women’s 8-week workout is a versatile plan to improve the way you look and feel from your home or gym, in as little as 20 minutes.
67.2K Reads 20 Comments
8 Week Full Body Workout Routine for Women
This 8 week full body womens workout routine was designed to help you build lean muscle tone and burn fat. It's perfect for anyone, beginners to advanced.
660.5K Reads 88 Comments
Fit athletic woman holds plank position
This full body toning workout hits all the major muscle groups in just 30 minutes, and is perfect for people who want to strengthen their muscles!
2.5M Reads 495 Comments
Muscle & Strength's 30 Day Workout Plan For Women
Looking for the best place to start working towards a leaner, solid, and stronger body? This thorough workout routine is specifically designed to get you there!
472K Reads 61 Comments
Summer Shape Up: 6 Week Fat-Burning Women's Workout
Hey ladies, get ready and stay ready for all your summer events with this 6-week fat loss workout! You'll not only look great, but you'll feel great, too.
43.7K Reads 1 Comment
Summer Burn: 12 Week Fat Melting Workout
The trick to being summer shredded is getting shredded before summer arrives. Use this 12 week Summer Burn program so you can show off at the pool this year!
611.1K Reads 95 Comments
8 Week Beginner Workout for Women
If you're a woman and are interested in beginning a weight training workout routine, this 8 week beginner workout for women is the perfect workout for you!
116.3K Reads 9 Comments
Woman doing glute workout in gym
Who doesn't want a firm and toned butt? Julie Michaelson shares a simple workout she uses to build muscle and tone her glutes.
728.5K Reads 125 Comments
12 Week Women's Bikini Prep Workout Program
This workout, designed by womens bikini competitor Traisha Martin, is the exact workout she has been following while on her bikini competition prep.
402.7K Reads 32 Comments
Scarlett Johansson Inspired Workout Routine: Train Like Black Widow
Work out like the The Avengers' Black Widow with this Scarlett Johansson inspired workout program. Read the article to learn about the workout program!
216.8K Reads 21 Comments
Intense The Super Toning Training Routine
This intense routine, aimed at women, is a mix of stretching, cardio and resistance training designed to help you tone up and tighten up.
851.6K Reads 175 Comments
Booty Burner: Courtney King's Full Glute Workout
Team BPI athlete Courtney King presents her Booty Burner complete glute workout plan. This program uses supersets to grow and strengthen your glutes!
122.6K Reads 4 Comments
Workout Routine for Women: 5 Day Sample Women's Workout
This workout is perfect for any woman looking to shape her physique through resistance training and prioritizes building the muscles of the glutes and legs.
84.7K Reads 21 Comments
Athletic woman doing sprints outside
There's a faster way to fat loss than the treadmill. These fat burning workouts are designed to help you start making progress with just your own bodyweight.
68.3K Reads 2 Comments
Abs Workout For Women: 8 Weeks To A Flatter Stomach
Women: looking for that elusive flat stomach? Combine this abs workout with a smart diet and weekly cardio, and you'll reach your goals in no time!
1.5M Reads 70 Comments
Whole Body Conditioning Workout For Women
Barbara Greene's 7 day weight training and cardio workout is specifically designed for women who want to increase their fitness and muscle tone.
1.5M Reads 385 Comments
3 Day Total Body Sculpting Circuit Workout Routine
Sculpt your entire body in 3 workouts per week. This workout program utilizes full body circuits to keep constant tension on your muscles during the workout.
72.3K Reads 10 Comments
3 Day (At Home) Women's Workout Routine
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!
96.4K Reads 5 Comments
Fit woman workout in gym with dumbbells
This dumbbell workout is comprised of 10 exercises. It will work your entire body. Keep rest between exercises to a minimum, and perform each circuit 3x per training day.
126.3K Reads 0 Comments
Brie Larson Inspired Workout: Train Like Captain Marvel
Build strength and confidence with this workout inspired by Brie Larson. The 4 day sample workout includes an upper day, lower day, and 2 full body days.
81.6K Reads 15 Comments
Build the Best Glutes in Your Gym with These 3 Workouts
Before you start a 100 day squat challenge, check out this 3 day glute building split. It'll help you shred fat and make your legs & glutes look great!
107.5K Reads 2 Comments
Summer Countdown Workout: Burn Fat & Build A Bikini Booty
The time to sculpt your summer body is now! Get lean, healthy, and strong with Jen Jewell's Summer Countdown Workout that combines strength training with cardio bursts for maximum fat loss.
236.4K Reads 20 Comments
3 Day Full Body Workout for Tall Women
Finding an appropriate workout program can be hard for taller women. So, we created a full body workout routine that's designed for them.
27.4K Reads 12 Comments
How To Develop Great Glutes: 3 Butt Workouts
It's time to build the perfect back end! Suzanne Barlas provides you with glute training tips, along with a beginner, intermediate and advanced level workout.
197.4K Reads 3 Comments
woman performs lunges and squats to build muscle
Add muscle, burn fat, and boost your overall health with this 4-week full-body beginner's workout routine designed specifically for women.
263.6K Reads 21 Comments
Full Body Dumbbell Workout For Women
This dumbbell workout is a metabolic conditioning session as well as a strength workout. If you're getting bored with your current workout, give this fun routine a try.
418K Reads 8 Comments
20 Minute At Home Full Body Workout Program
In need of a fast paced, quick, full body workout that you can do in the comfort of your own home - all in under 20 mins? Then check out this program!
147.8K Reads 0 Comments
4 Week Complete Kettlebell Ab & Core Workout
Challenge your full body strength and muscular endurance by performing this core focused 4 week kettlebell workout program. Read on to learn more.
90.6K Reads 0 Comments
Fitness women doing chest dip workout outside on park bench
No time to make it to the gym or don't have a gym membership? These 2 bodyweight circuits are exactly what you're looking for to help you get in shape!
149.8K Reads 0 Comments
Pull ups
This upper body workout will help women build shoulder and back development and strength. It requires only a set of dumbbells.
673.9K Reads 31 Comments
Take It To The Stairs Workout
NutriForce sponsored athlete Sarah Kesseli wants you to get outside and get moving. Head to your nearest set of stairs for this intense, calorie blasting workout.
89.7K Reads 2 Comments
Women’s Fitness Trainer: 6 Week Women's Workout for Strength
This 6 week women's fitness trainer was designed to help you build strength. Give this 3 day weekly workout protocol a shot & accomplish all of your goals!
159.5K Reads 16 Comments
Stephanie's Circuit Style Fat Burning Workout
Feature body transformation success Stephanie Althea provides this intense and effective fat burning circuit workout for women.
442.2K Reads 111 Comments
The Metabolic Circuit
This fat burning circuit workout by Julie Michaelson raises your EPOC, allowing you to burn more calories after the workout is over.
471.2K Reads 47 Comments
Circuit Style Trainer for Women
No time for extended training? This circuit workout will get your heart racing and give you the benefits of both resistance training and a cardio session.
362.8K Reads 26 Comments
Dumbbell & Bodyweight Calorie Burning HIIT Workout
Torch through calories with this partner-based cardio workout. A series of 12 exercises are performed in a back and forth manner, adding reps with each set.
254.4K Reads 6 Comments
Lower Body Blast Circuit Workout
Now is the perfect time to blast your body into its best shape ever. This amazing 12 step circuit will work your entire lower body and help you achieve the results you're looking for.
198.4K Reads 0 Comments
Women's Fitness Trainer: 6 Week Women’s Workout for Fat Loss
This 6 week women's fitness trainer was designed to help you lose fat. Give this 4 day weekly workout protocol a shot & accomplish all of your goals!
355.4K Reads 15 Comments
Three Muscle Toning Arm Workouts For Women
These three arm toning workouts for women can be run as a 12 week program, or used individually and inserted into your current muscle building split routine.
365.7K Reads 16 Comments
Short on Time? Tabata Workout for Fat Loss
Is being short on time or traveling for work limiting your precious workout time? Fear no more! This Tabata Workout will burn fat in less than an hour!
82.9K Reads 0 Comments
4 Day (At Home) Women's Workout Routine
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!
46.3K Reads 2 Comments
The Daisy Ridley Last Jedi Inspired Workout Program
This Daisy Ridley Last Jedi Workout Program was designed based on Daisy's training videos to help people of this galaxy reach their greatest potential.
68.5K Reads 0 Comments
Bikini Ready Workout: 8 Week Workout for Women
Get ready for the warmer weather with this 8 week bikini ready workout! This workout combines compound & isolation exercises to help you shape your muscles!
134K Reads 19 Comments

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