home workout for women

Home Workout for Women

In a matter of minutes, this article will show you that it is possible for our dear ladies to lose weight or keep fit without ever stepping a foot into a gymnasium. The main goal of this piece centers on workout at home for women; our pride and everything. Women rule the world, so they need to be in shape to be able to please the eyes of men. Anyway, that was just on a hilarious note – some women just exercise to stay fit and live long.

At home workouts for women have been a game-changer. These exercise sessions are carefully planned to ensure that women reap the best fruits from their labor, all within the confines of their home. But why is this innovation necessary? It’s simple – traditional gym centers are becoming more common, but also more expensive. This leaves a large portion of the female population to be lagging in the fitness quest. Women are busy people – they hardly get time to go out for evening workouts in the gym. With plenty house chores on their table, e.g preparing some food for the family, doing some washing, sitting babies and a lot more.

That is why this article has come to answer the needs of our beautiful women. With at home workout for women, they will never miss a single moment of fitness and weight loss. Most importantly, they will finally have the chance to keep their perfect body shape, making their partners smile and other women jealous of their bodies. Which woman won’t like to appear sexy with curves? Maybe none! Men love curvy and bootylicious women – that is not a new story. If you have been yearning to perfect body, then you are on the right page.

Without wasting much time, let’s dive deeper into the topic. If you are new in the game, there is no excuse to be left out. This includes a  beginner workout for women at home.

Some Cool Workout for Women At Home

When you are ready to start the workout routines for women at home, do a 5-minute warm up activity. This could be done by jogging, running etc. Basically, this gets you ready to undergo the next set of workouts. Now do the following workouts:


You don’t need to visit a gym before you can jump. Once you have a good pair of legs, you are good to go. But there is a catch – you don’t just jump haphazardly when you are looking to improve or maintain your body shape. For best results, you need to jump professionally. This session will last for only a minute.

  • Make sure you are clad in fitness gear (footwear and clothes).
  • Start the jumps with arms spread out.
  • As you go up, fly up the hands.
  • You could do this for 45 secs to 1 minute and then stop.

Knee Drive

This home workout for women is done in combination with backwards movements (reverse lunge).

  • Stand upright with both feet.
  • Take a large step backwards with the left foot.
  • As you do so, you would have to drive forward your flexed left arm. This would help you to keep your balance.
  • Bend knee at angle 90, horizontal to the ground.
  • Start driving your left knee upwards.
  • Maintain balance using the same time right arm.
  • You could download this for up to 10 times on each leg.

Crab Walk

Crab walk? That may sound weird. However, the concept is simple and the results are rewarding. Basically, we are going to imitate how crabs walk. Crab walk is part of the workout for women at home

  • You begin this routine by bending your knees to sit on the floor.
  • Stretch out your two hands backwards to touch the floor (at a distance of about 2 inches, behind your body). Ensure that you point your fingers (on the floor) away from your back.
  • Then raise up your hips (2 or 3 inches above the ground.)
  • You are now set to begin the home workouts for women
  • Move forward your right foot and follow it with a motion of the left hand.
  • The same procedure must be repeated for the other foot.
  • In all, 20 steps (10 for each foot) would be enough to complete the session.

More Active Workouts

Now, let’s get more active and crazier. The above workouts for women at home were just for beginners’ sake. Now we are moving into routines that will give you the sexiest body you have been dreaming about. For this level, you may have to equip yourself with lightweight dumbbells and a yoga mat. If you lack the mat, resort to a softer surface – it would still do the job.  With the following routines, we aim to improve your overall fitness.

Single-Leg Deadlift

According to a fitness coach (Jacqueline Brennan), deadlifts also workout the butt (glutes) and other body muscles. This makes them suitable as workout at home for women.  The experience become more challenging but better when this exercise is performed on a single leg; it pushes you to keep your balance. Here is how the deadlifts go like:

  • Grab a medium-sized dumbbell.

This is very important and must be stressed because, it’s dangerous for beginners or inexperienced women to start an exercise routine by lifting heavy dumbbells. Remember, by using a heavy dumbbell, your deadlift can prove fatal as “lifting death itself”. Some women are very strong, but please, this is not the best time to try proving that “what men can do, women can even do it better”. Anyway, that was just a caution. Let’s continue with the deadlift.

  • Stand on the left foot.
  • Keep your body engaged. You chest region should be up throughout the whole time of movement.
  • Keep right foot behind and bend a knee to make the lower part of the right leg to appear horizontal with ground. Then bring low your body (as low as it allows you).
  • Stop and return to the original position. 
  • You could repeat this single-leg deadlift up to 10 times on each side.

Side Plank

Here is another great at home ab workouts for women. But what are abs? They are the abdominal muscles; when those muscles are properly worked out, women look sexy as hell at their tummies. The strength of your abs play a big role in defining your body shape.

Most girls love to have flat tummies (because that’s what kills the men). A protruding stomach (pot belly) is never voted as the right shape. It’s gives discomfort and low self-esteem to its owner. That’s why you have to pay more attention here.

  • Straighten up the knees and lie down to the left.
  • Use the elbow and forearm to Support the upper section of your body.
  • Move up your hips to align your ankles and shoulders.
  • Retain this position for a period of 30 secs.
  • Then turn round to the right side and repeat the procedure.
  • Don’t forget to retain the alignment position for 30 s each.  
  • As you slow gain experience, you can even increase holding the position to 45-60 s.


Contrary to what you may be thinking, push-ups aren’t only for men. They are part of the workout plan for women at home. You don’t need to spend a buck at a gym. Once you are ready to keep fit, push-ups can be done everywhere, even in the corner of your room. When performed excellently, push-ups challenge your entire body (especially, the chest region).

Their strenuous nature help to burn calories. This is really beneficial when you are hell-bent on a weight loss journey. It also trains your body to master its movement functions, thereby making you struggle less when performing other exercise activities. For stronger and well-built arms, do these arm workouts for women at home

Here is how to do push-ups.

  • Stand on a non-slippery surface
  • Lower both hands to touch the ground (on all fours). 
  • Stretch your closed feet backwards.                    
  • Keep your hips up and lower your body until your chest nears contact with the ground.
  • Then push up your body to its original position.

NB: If your chest touches the ground, the push-up is flawed and ineffective.


The best at home workout for women comprise several exercise routines. But it should be well-noted that, apart from physical exercises, diet also matters significantly to weight loss. As you do some workouts, you need to watch what you eat. Drink about 2.5 liters of mineral water daily, to hydrate your body and replace the water lost through sweating.

A good protein diet will repair and grow your muscles. Protein keeps you toned and strong. Fresh vegetables should be included in your menu as they provide dietary fiber for easy digestion. When you follow these workout plans for women at home, you will be in shape and stay strong. The beginning might seem tough but if you are able to endure the little pains and stick to the routine, you will definitely conquer and be your own boss.