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At Home Workout For Women

There are many reasons why women prefer to workout at home – the rising cost of gym memberships, fitting their routine into an already packed lifestyle, or simply because they like the privacy.

By transforming your home into your own workout space, you also avoid the little things that annoy you about gyms such as having to wait for equipment, then finding it’s not been cleaned properly when you get it. Add to that the fact that all your gear, food, drinks and supplements will be in easy reach and it’s a win-win situation.

We’ve laid out the best workout routines for women at home – and some refueling essentials – to help you on your road to fitness.

In this guide:



Full-body workout at home

You’re probably too busy running the world to spend hours at the gym every day, so here’s a killer all-over at home workout for women you can complete in just under 15 minutes.

For this workout, you’ll be using an AMRAP formula – ‘as many reps as possible’. For each
exercise, perform as many reps as possible in 30 seconds, then rest for 15 seconds before
starting the next exercise. Repeat three times:

  • Jumping jack burpees. Stand with your feet shoulder-width apart. Jump up into the air, and when you land bend your knees to bring your hands down to the ground. Jump your feet back to the plank position, then stretch them out wide. Bring them back again, then pounce them forward towards your hands and repeat.
  • Bicycle sit-ups. In a sit up position, raise your legs about three inches off the floor. Touch your temples and sit up slightly. Lift one of your knees closer and straighten the other leg. Twist your upper body so your opposite elbow is touching your raised knee. Perform the same movement on the other side.
  • Jumping lunges. Step out and drop to the bottom of a lunge. From this position, jump and switch your legs to start your next lunge.
  • Press ups. Lie on your front. Place your hands just outside of your shoulders. Keep your body straight and push upwards with your hands. Perform the movement either on your toes or your knees, depending on your ability.
  • Mountain climbers. On your front, rest on your forearms and toes. Keep your body tight and flat. Lift one foot and move your knee around the outside to touch your elbow, keeping your leg low. Move back to your original position and do the same with the other leg.
  • Tricep dips. Grab a bench, step or side of a sofa and face away from it. Place your hands on the edge and stretch your legs out in front of you. Keep your body straight and bend your arms to dip your body downwards. Stop when your shoulders are aligned with your elbows and push up again. Make this exercise easier by moving your legs closer to your body.

woman in sports bra and gym shorts doing a bodyweight squat

Don’t forget to refuel. Taking Active Women Diet Blend after this workout will help you feel full and give you all the nutrients you need to keep your body lean and toned.


Cardio workouts at home

Getting a proper cardio workout in is an important way to get your heart rate up and boost your blood circulation – all essential to building a healthy body. Here are some exercises you can do at home to boost your fitness. Take note of the different reps required for each. To get in a
whole body workout, mix and match a few of these exercises and perform three to five sets.

Don’t forget to fuel up. Instant Oats are super-simple to make at home and will give you the energy boost you need to keep powering on through the reps.

  • Reverse lunges. Begin your warm-up phase by taking a step back with your left foot. Bend your knees into a lunge and squat down until your right knee is above the ankle. Repeat the process with your right foot. Do 10 reps with each foot, keeping your chest up and back as straight as possible.
  • Squats with arms overhead. Stand with your feet hip-width apart with your palms facing each other. Bend your knees and shift your hips back as if you’re sitting in a chair. Go as low as you can but stop when your hip crease is in line with the bend in your knee. Flex your shoulder blades, before returning to the original position. Do 10 reps.
  • Bridges. Lie down on the floor, facing up. Keeping your hands by your sides, lift your hips off the ground and slowly back down. This will make good use of your glutes and hamstrings. Again, perform 10 reps.
  • Plank with shoulder touches. Put your hands on the floor, making sure they’re directly underneath your shoulders. Without moving your hips, touch your left shoulder with your right hand, then bring it back. Do the same with your left hand on your right shoulder. Do 10 reps with each hand.
  • Mountain climbers. Come into a straight-arm plank position with your hands below your shoulders and your ankles together. Lift your right foot and drive your right knee up into the center of your body. Return your leg back to the start position. Do the same with your left side. Do 10 reps with each leg.
  • Burpees. Stand with your feet hip-width apart. Bend both knees, swing your arms back, and then forward – springing off the ground as you do. Bend your knees when you land and drop down into a plank position on the floor. Lower your chest and perform a push-up. Jump up onto your feet and repeat as many times as you can in one minute.
  • Squat jumps. Stand with your feet hip-width apart. Lower your body into a squat – then jump as high as you can, landing softly before squatting down to jump again. Use your arms to help you jump higher. Do as many as you can in a minute.
  • Ski jumps. Stand up straight with your feet, ankles and knees together. Jump from side to side as quickly as possible. Focus on doing as many as possible in a minute.
  • Cat and cow. With your hands and knees on the floor below you, inhale to lengthen your spine. Roll your spine forward to arch your back, making sure you’re not bending your elbow or moving your hips. Lift your chin, chest and hips to the ceiling and let your stomach sink to the floor. Move in a fluid motion for five deep breaths.
  • Warrior II. Stand with your feet slightly wider than hip-width apart. Turn your right toes out and left toes slightly inward. Bend your right knee, making sure it’s directly above your ankle, while lowering your hips.

    Extend your arms straight out from your shoulders and press the outside of your left foot into the floor. Continue to sink lower into your hips, taking five deep breaths.

woman in gym clothing performing glute bridges

Daily at home exercises

There’s no one-size-fits-all when it comes to building a fitness plan, because every body is different. But to get you started, we’ve put together a helpful seven-day guide that shows you what to eat, how to exercise, and when to rest.

Monday: Full-body strength training

Perform the following exercises three times, resting for one minute between each round.

  • Bodyweight squats. Stand with your feet shoulder-width apart and place your hands behind your head. Keep your head and chest raised as you push your knees out and lower your body. Repeat 15 times.
  • Dumbbell bench presses. Lie on a flat bench with a dumbbell in each hand and your palms are facing each other. Slowly lift and lower dumbbells one at a time – repeating 12 times for each side.
  • Dumbbell rows. Choose a flat bench and put one dumbbell on each side of it. Place your left hand and knee on the bench so you’re in a bent over position with your right foot on the floor. Lift a dumbbell with your right hand. In that position, lift the dumbbell 12 times with your right hand, before moving onto your left.
  • Lying isometric Y. Lie down on your front with your arms in a Y-shape. Gently lift your chest and arms off the ground, keeping your legs on the floor. Keep your neck and back in a straight line and hold for 30 seconds.
  • Box step-ups. Grab a box that’s about the same height as your knees, and put your right foot on top. Step onto the box with your right foot. Repeat 15 times for each leg.
  • Plank. Lie in a plank position on the floor and hold it for 30 seconds.

Tuesday: Cardio training

High-intensity cardio workouts can burn the same number of calories as jogging, but in a fraction of the time. Each of these exercises begins by standing with your feet hip-distance apart. Perform for a minute each and do three rounds altogether, breaking for one minute in between rounds.

  • Bum kicks. Flex your right knee and kick your right heel toward your glutes. Bring your right foot back down. As your right leg comes down, flex your left knee and kick your left foot towards your glutes.
  • High knees. Lift your right knee as high as it can go and raise the opposite arm. Switch so your left knee is up before your right foot lands.
  • Burpees. Bend both knees, swing your arms back, and then forward – springing off the ground as you do. Bend your knees when you land and drop down into a plank position on the floor. Then lower your chest and perform a push-up. Then jump up onto your feet.

Wednesday: Foam rolling and steps

After two days of intense workouts, let your body recover with a day of foam rolling. This is key to being able to achieve the full range of motion you need to get the best results from your workouts. From helping build your body to improving muscle recovery and injury prevention, the benefits of foam rolling are endless. Among the key body areas to work on are:

  • Quads. As one of the most used muscles in the body, relieving muscle pain in your quads through foam rolling takes the pressure off your back and hips.
  • Calves. Foam rolling can stretch out your calves, making them more agile for exercise, while also expanding the range of function of your ankles.
  • Upper back. Foam rolling helps your back rotate and extend better, so you can put in a better shift in the gym.

Thursday: Full-body strength training

Perform the same strength routine you did on Monday.

Friday: High-intensity training

Add in some high-intensity exercises to get your heart rate pumping and muscles working.

  1. Push-ups. Perform 15 to give your chest a workout.
  2. Jumping jacks. Perform 15 to boost agility in your legs.
  3. Bench dips. Perform 15 to work your triceps.

Take a 60-second break. Then move on to:

  1. Burpees. Perform 10 to exercise your whole body.
  2. Clean and press exercises, with an exercise ball. Perform 10 to work your arms.
  3. Weighted burpees, with dumbbells. Perform 10 to exercise your whole body.
  4. Box jumps. Perform 10 to exercise your whole body.

Take a 60-second break. Then move on to:

  1. Jumping squats. Perform 10 to boost your whole leg strength.
  2. Jumping lunges. Do 10 to work your glutes and quads.
  3. Clean and press exercises, with an exercise ball. Do 10 of these to work your arms.
  4. Kettlebell swings. Do 10 to strengthen your glutes and boost your cardio abilities.

Saturday: Full-body strength training

Perform the same strength routine you did on Monday and Thursday.

Sunday: Rest day

It may seem counter-productive to stop exercising, even just for one day – but trust us, it’s absolutely essential you take some time out. Your rest days are growth days, too – and you can see how to make them work best for you by checking out our Five Tips For Rest Days post.

To keep your body going throughout your home workouts, try our range of protein powders.

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Victoria Catterall-Decalmer

Victoria Catterall-Decalmer


Victoria has a master’s degree in English Literature. She loves doing unconventional workouts like pole fit, which she’s done for the past four years. She’s also a passionate foodie, so in her spare time, you’ll find her trying out the newest restaurants in her home town.

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