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At Home Workouts For Women: No Gym? No Problem!

By: Holly Smith, M.D. - Osteopathic Medicine, B.S. - Dietetics, NASM-PES Certified Trainer,

Writer, The Fit Father Project & Fit Mother Project

at home workouts for women

Whether you don't want to go to the gym or simply can't, at-home workouts for women can be a great option, regardless of your experience or fitness level.

While gyms are great if you need specific equipment, many workouts and exercises can be modified to be done at home.

And this is true for all aspects of fitness!

Resistance training, cardio, balance, and flexibility exercises are all things that can be done in the comfort of your own home.

All you need is the right plan!

There are numerous fitness programs out there that provide at-home workouts for women.

These range from bodyweight, HIIT, yoga, pilates, and strength-training workouts.

Some programs require no equipment. Others, especially strength-training, will at least require some dumbbells or resistance bands.

Ready to get started with at-home workouts for women? Keep reading!

Want more fun workouts? Check out dance fitness or these eco-friendly workouts!

Staying Fit Without Leaving Home

Let’s face it … after a long day at work or taking care of your family, driving to the gym and dealing with crowds is the last thing you want to do.

But that doesn’t mean that you have to miss a scheduled workout day.

I’m sure you have seen numerous commercials and infomercials with the latest and greatest home workouts.

The truth is, the only good home workout is the one that you are motivated to do.

This means it should be something that is going to help you achieve your individual goals.

In addition, it needs to be something that you enjoy.

This video will help you create your own home workout plan for weight loss and toning!

Improving Health Outcomes

We all know that working out is great to get us toned and in shape.

And at-home workouts for women can provide just as amazing results as full gym workouts.

But … it goes beyond just looking great.

A study found that bodyweight exercises improved performance, muscle mass, inflammatory markers, and metabolic health in women at risk of type 2 diabetes when compared to aerobic and resistance exercises.

This is just another incredible reason to include home workouts into your fitness routine!

Equipment-Free At-Home Workouts for Women

Let’s start with some at-home workouts for women that require no equipment.

These are great for beginners ready to start on the road to fitness.

These workouts are a great introduction to an exercise program and will allow you to gauge your current level of fitness.

Prior to each workout, always remember to do at least a 5-10 minute warm-up.

This could be a light jog in place, jump rope (you can just mime a rope if you don’t have one), or jumping jacks.

Anything to get your heart rate elevated and your muscles warmed up.

Bodyweight Strength Workout

Try to perform 10-12 reps of each move for 3 sets.

If you can’t quite get to 10 reps, that’s OK!

Record how many you performed, and work to improve this every time.

Body Weight Squats

  • Squat down until your thighs are parallel to the ground.
  • Make sure you drive through your heels and don’t allow your knees to track over your toes.
  • You can clasp your hands in front of you or hold them out parallel to the ground.
  • Engage your core throughout this movement.


  • Start on your hands and knees, with your hands about shoulder-width apart.
  • Extend the legs straight, resting on your toes.
  • Make sure your hands are directly under the shoulders.
  • Contract your abs and keep your body in a straight line from the top of your head to your heels.
  • Bend your elbows and lower your body until your chest is near the floor.
  • Make sure that your hips do not sag.
  • Push into the floor to push yourself back to the top.
  • If you need to start on your knees at first, that’s fine!
  • Gradually you will gain strength and progress to a full push-up.
  • If you find your hips sagging or are unable to maintain form, drop to your knees!


  • Step your right foot forward and keep your left foot back behind you.
  • Bend your right knee to lower the body towards the floor.
  • Keep your right knee behind your toes and be sure to lower straight down rather than forward.
  • Engage your abs as you push through the front heel and back to starting position.
  • Then alternate with the left leg.
  • That's one rep.

Tricep Dips on Floor

  • Sit on the floor with your knees bent and feet in front of you.
  • Place your palms on the floor behind you.
  • Your hands should be underneath your shoulders, with your fingers facing toward your body.
  • Extend your arms to lift your butt, then bend your elbows to lower yourself back down without bringing your butt completely to the ground.
  • That's one rep.

This no-weights circuit workout will combine exercises to work your lower body, upper body, and core.

HIIT Home Workout

This is another of our equipment-free, at-home workouts for women.

Instead of focusing on reps and sets, you will perform each move for 30 seconds, then take 30 seconds rest.

During the 30 second interval, you will try to perform as many reps as you can.

After you finish the five exercises, rest for one minute.

Then repeat 2 more times for a total of 3 circuits and 15 minutes of intervals.

Burpees with Push-Up

  • Stand with your feet shoulder-width apart.
  • Squat down and place your hands on the floor, shoulder-width apart.
  • Kick your legs straight out behind you into a high plank with your hands underneath your shoulders.
  • Bend your elbows to lower your chest to the floor, then straighten them to do a push-up.
  • At the top of the push-up. jump your feet toward your hands into a squat.
  • Jump straight up into the air, reaching your arms overhead.
  • Repeat.

Squats with Front Kick

  • Stand with your feet about hip-width apart.
  • Clasp your hands in front of you.
  • Squat down with your weight on your heels.
  • Push up from your heels and shift your weight onto your left leg while you perform a front kick with your right leg.
  • To kick, lift your right left knee up first then extend the knee to kick out.
  • Then bend your knee and return your foot to the floor and squat down again.
  • Repeat the squat and then kick with the left leg.
  • Keep alternating sides during the 30-second interval.

Plank Jacks

  • Start in a high plank, or push-up position, with your wrists directly below your shoulders.
  • While engaging your core, jump your feet out and in, like jumping jacks.
  • Try to keep your back straight and hips in line without too much bouncing.

Side to Side Ski Jumps

  • Stand with your feet positioned close together.
  • Squat slightly, about a quarter squat, as though you were skiing.
  • Push up through your heels and jump up and to the right.
  • Land softly while sinking back into the ski squat position.
  • Repeat the movement, this time jumping towards the left.
  • Without pausing, continue to jump right and left.

Plank Ski Hops:

  • Start in a high plank position with your wrists below your shoulders.
  • Keep your feet together and jump them up and to the outside of your right hand.
  • Then, extend your legs and jump back to the original plank position.
  • Next, jump the feet up and to the outside of your left hand and back to plank again.
  • Continue alternating sides for the entire 30 seconds as quickly as you can.

This 15-minute HIIT workout can be done at home with no equipment!

Resistance Band Workouts

Bodyweight exercises are great as they require no equipment and can be done pretty much anywhere.

You can also get a toned physique by adding some resistance band workouts to your home routine.

Resistance bands are light and easy to store, making them an excellent addition to at-home workouts for women.

Studies comparing resistance band vs dumbbell and bench press workouts have found muscle activation and strength gains to be very similar as long as the exercises are performed at the same intensity and volume.

This means that even though you may not have a fully equipped home gym, you can still build strong and toned muscles with the right moves.

There are two basic varieties of resistance bands.

Basic resistance bands are just long pieces of rubber without handles that are color-coded based on the resistance level.

There are also tube resistance bands.

These are also color-coded but are equipped with foam or plastic handles on each end.

The tube resistance bands are nice to have for exercises that require a good grip, such as bicep curls or shoulder presses.

The basic bands may be easier to hold for chest flyes or overhead pulls.

But really either can be used.

There are also looped resistance bands.

These are perfect for leg exercises as they can be wrapped around the calves or thighs.

Total Body Strength Workout with Resistance Bands

For each move, aim for 3 sets of 8-10 reps.

Front Pull Aparts

  • Grab a light band and start with your hands about shoulder-width apart.
  • Raise your arms up straight out in front of you at chest level and pull the band apart.
  • Bring your shoulder blades together to really engage the back muscles.
  • Also, try to keep your arms straight the entire time.
  • If you find that you have to bend your arms, try choosing a lighter band.

Bicep Curls

  • Stand with your feet shoulder-width apart with a tube resistance band under your feet so that you can grab the handles at both ends.
  • Grab the handles with an underhand grip, then curl the band to about chin height with your arms bent into a curl and elbows pointing to the floor.
  • Bring the band back down to the starting position slowly and in a controlled manner.

Lateral Band Walk

  • Place a looped resistance band around your ankles and squat down with your thighs parallel to the ground and feet slightly wider than hip-distance apart.
  • Step out to the left against the band, remaining in the squat position with your hands clasped in front of you.
  • Then step to the right against the band.
  • Alternate sides for 8-10 reps each.

Band Tricep Kickbacks

  • Stand with your feet about hip-width apart with a tube resistance band under your feet.
  • Hold a handle in each hand, palms facing in.
  • Hinge forward at the waist and bend your arms to 90 degrees while keeping your core engaged.
  • Extend your arms straight back behind you while keeping your elbows close to your side.
  • Then slowly return to the starting position.

Push-Up with Resistance Band

  • Start in a standard push-up position, on your toes, with your hands under your shoulders, slightly wider than shoulder-width apart.
  • Place the resistance band behind you so it’s lying across your mid-back.
  • Then, hold the band with your hands so that each thumb is inside each end of the loop.
  • Do a push-up against the band to full extension, keeping your butt back in a straight line.
  • Then, slowly bring your body back down to the ground.

Squat to Shoulder Press

  • Stand on top of the resistance band with feet hip-width apart.
  • Hold the handles with an overhand grip with your arms at shoulder level.
  • Squat down until your thighs are parallel to the floor while keeping your hands by your shoulders.
  • Next, stand back up while pressing the handles overhead until your arms are fully extended.
  • Then bring your arms back to shoulder height.

Try this resistance band workout for weight loss! You can do it at home in under 30 minutes!

At-Home Workouts Allow You to Exercise Anywhere

These are just a few workouts that can be done just about anywhere.

Whether you are at home or traveling, these are great ways to maintain fitness and build strength.

This way, there is never an excuse to miss a scheduled workout.

Looking for more at-home workouts for women?

Look no further than FM30X!

This program will not only provide you with sculpting and strength-building workouts, but it will also provide you with a great nutrition plan and ongoing community support.

With all these options, there is never a reason to delay your fitness goals.

Get started today on a healthier, fitter, stronger you!

Holly Smith

Writer, The Fit Father Project & Fit Mother Project

Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.

She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.

Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.

Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.

She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

  • The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.
  • The metabolism-boosting Fit Mother 30X Workout (under 90 min/week) to kickstart your metabolism for fast fat burning.
  • VIP email coaching where we’ll personally walk you through the program.
Learn More About FM30X

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on at home workouts for women.

Join Fit Father 30X

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