Home Workout for Women

A busy schedule and heavy responsibilities of life make it tough for us to focus on our health and fitness. This home workout for women can be done without any equipment, making it easier to fit into your day to day routine.

Home workout for women A – 5 Minute Cardio Circuit

Step 1: Speedy Feet

Keep your stance wide, lean forward and bend your knees ever so slightly. Move your feet up and down in rapid motion like your running.

Step 2: Leaping Lunges

Start in lunge position and throw your arms up as you jump up and switch legs in mid-air, landing with the opposite leg in front.

Follow with 30 seconds of step 1.

Step 3: Pivot and Reaches

Stand with your feet wide and your toes pointed at a 45-degree angle to one side. Reach your opposite arm on an angle toward the ceiling in the same direction your feet are pointing at. Pivot your feet so they point toward the other side and at the same time switch the arm you have pointed at the ceiling.

Follow with 30 seconds of step 1.

Step 4: Lateral Hops

Glue both legs together and jump from side to side as if you’re going over an imaginary line. Land lightly on the balls of your feet.

Follow with 30 seconds of step 1.

Step 5: Speed Squats

Stand with legs hip width apart and begin squatting and standing up in quick successions. You should be feeling the burn after about 10 seconds and if you haven’t then you need to squat deeper.

Follow with 30 seconds of step 1.

Step 6: Hopscotch

Hop once on one foot and then twice on both feet and then start again with the alternate leg. Repeat for 30 seconds.

Follow with 30 seconds of step 1.

Home workout for women B – Against the Wall Routine

Step 1: Shoulder Climbers

Squat down with your back against the wall. Roll your shoulders back and up the wall using your legs to climb the wall. When you reach the top, you can start to climb back down the wall back into your full squat. Aim to do this 8 times.

Step 2: Push Offs

Place your hands on the wall, a little more than shoulder width apart and step your feet back so you’re at an angle to the wall. Start doing push ups against the wall but when you push back out let your hands come off the wall and tilt your toes so the heels of your feet raise off the floor.

Step 3: Marching Bridges

Lie with your back on the floor, arms by your side and your feet in front of a wall. Walk your feet up the wall until your body from your knees to your shoulders is aligned. March your legs in towards your chest one at a time to engage your glute muscles. Repeat this step 8 times.

Step 4: L-Shape Step Ups

Start by doing a downward dog position with your heels against a wall. Step your feet up the wall, one at a time, until they are at right angles with it and you are sort of in an L shape. Pause in this position, making sure to press your feet into the wall.

Step 5: Foot Up Split Squats

Stand with your back against the wall and take a large lunge forward. Pick up your back leg and place your toe against the wall. You can adjust the height of your toe as you feel comfortable. Now lean your torso forward, keeping your hips square and bend your front leg as far as you can before you reach a 90-degree angle. Press up back to a straight leg and repeat 8 times on each side.

Home workout for women C – 16 Minute No Equipment Exercise

Do each of these steps at 4 minutes each.

Step 1: Squat and Kick

Stand with your feet shoulder width apart, hands behind your head and elbows out to the side. Start by squatting as far back as you can. As you lift yourself back up, kick your right leg in front of you with your foot flexed. Now repeat with the alternate leg and continue alternating.

Step 2: Jumping Lunge

Step your foot forward into a lunge. Jump straight off the floor swinging your arms forward and switching your legs in mid-air, like scissors. Land in a lunge with your leg forward. Repeat for 4 minutes.

Step 3: Stacked Foot Push Up

Get into a push up position and place one foot on top of the other so that only the lower foot is supporting your body weight. Lower yourself until your chest nearly touches the floor. Pause at the bottom and then push back to starting position.

Step 4: Cross Body Mountain Climber

Get into a position with your arms straight, bring your right knee towards your left elbow. Return to the start position and start again with your other leg towards your other elbow. Continue alternating legs as fast as you can. Repeat for 4 minutes.

If you like this routine why not try this complementary exercise