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Bodyweight Workout At Home for Women

By Suman Roy

Experience
Beginner (1-2 years)
Time
76 minutes/day | 4 days/week
Good for
Fat Loss, Tone Body
Equipment
Bench, Bodyweight, Machine, Other
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

This 4 day workout routine is designed to utilize the benefits of strength training for fat loss and body toning. Women in the fitness culture sometimes shy away from strength training due to a fear of becoming "too bulky". Not only is this not a risk for women (lower testosterone means a much lower rate of muscle growth when compared to men), but strength training offers a variety of other benefits such as reduced blood pressure, improved cholesterol, increased joint health, and even improved sleep. This workout program utilizes your own bodyweight to begin a resistance training regimen that will help you tone your body and reap all of these benefits. Beginner female lifters should try this workout out if they want to get into a consistent 4 day workout that will work in any environment.


NOTES:

1. Before starting the workout routine, always warm up with 5 minutes of low-intensity aerobic activity.

2. Do static stretching of all muscles and joints after completion of the workout.

3. For unilateral movements, maintain the same number of reps for both limbs in order to avoid imbalance. If one side is weaker than the other, then always start with the weaker limb.

4. If you are unable to perform push up with proper form, you can replace it with knee push up which is doing push up keeping your knees planted on the floor. You can also do wall push up if you wish to.

5. Rest no more than 30 seconds in between each set and each exercise.

5. Maintain a balanced diet of complex carbs, protein, fiber and healthy fats for the best results.

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Monday - Workout A

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 sets, 15 - 20 reps, (rest 30s)
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
3 sets, 12 - 15 reps, (rest 30s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
3 sets, 10 - 12 reps, (rest 30s)
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3 sets, 12 - 15 reps, (rest 30s)
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 15 - 20 reps, (rest 30s)
Show Alternative Exercises
Bird Dog Push Up demonstrationPlay Bird Dog Push Up demonstration
3 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 40 - 60s, (rest 20s)
Show Alternative Exercises
Lying Leg Raise With Hip Thrust (on Bench) demonstrationPlay Lying Leg Raise With Hip Thrust (on Bench) demonstration
3 sets, 10 - 12 reps, (rest 30s)
Show Alternative Exercises

Tuesday - Workout B

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 sets, 15 - 20 reps, (rest 30s)
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
3 sets, 12 - 15 reps, (rest 30s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
3 sets, 10 - 12 reps, (rest 30s)
One leg at a time
Show Alternative Exercises
Decline Pushup demonstrationPlay Decline Pushup demonstration
3 sets, 12 - 15 reps, (rest 30s)
Prop feet up on chair/bench
Show Alternative Exercises
Lever Reverse Hyper-extension (plate loaded) demonstrationPlay Lever Reverse Hyper-extension (plate loaded) demonstration
3 sets, 15 - 20 reps, (rest 30s)
Show Alternative Exercises
Bird Dog Push Up demonstrationPlay Bird Dog Push Up demonstration
3 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 40 - 60 reps, (rest 20s)
Both sides
Show Alternative Exercises
Lying Alternate Floor Leg Raise
3 sets, 10 - 12 reps, (rest 30s)
Show Alternative Exercises

Thursday - Workout C

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 sets, 15 - 20 reps, (rest 30s)
Show Alternative Exercises
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
3 sets, 12 - 15 reps, (rest 30s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
3 sets, 10 - 12 reps, (rest 30s)
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3 sets, 12 - 15 reps, (rest 30s)
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 15 - 20 reps, (rest 30s)
Show Alternative Exercises
Bird Dog Push Up demonstrationPlay Bird Dog Push Up demonstration
3 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 40 - 60s, (rest 20s)
Show Alternative Exercises
Lying Leg Raise With Hip Thrust (on Bench) demonstrationPlay Lying Leg Raise With Hip Thrust (on Bench) demonstration
3 sets, 10 - 12 reps, (rest 30s)
Show Alternative Exercises

Friday - Workout D

Scroll to top

Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
3 sets, 15 - 20 reps, (rest 30s)
Show Alternative Exercises
Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
3 sets, 12 - 15 reps, (rest 30s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Butt Lift (Bridge) demonstrationPlay Butt Lift (Bridge) demonstration
3 sets, 10 - 12 reps, (rest 30s)
Perform this using one leg at a time
Show Alternative Exercises
Decline Pushup demonstrationPlay Decline Pushup demonstration
3 sets, 12 - 15 reps, (rest 30s)
Prop feet up on chair/bench
Show Alternative Exercises
Lever Reverse Hyper-extension (plate loaded) demonstrationPlay Lever Reverse Hyper-extension (plate loaded) demonstration
3 sets, 15 - 20 reps, (rest 30s)
Show Alternative Exercises
Bird Dog Push Up demonstrationPlay Bird Dog Push Up demonstration
3 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 40 - 60 reps, (rest 20s)
Both sides
Show Alternative Exercises
Lying Alternate Floor Leg Raise
3 sets, 10 - 12 reps, (rest 30s)
Show Alternative Exercises

Date Created: 11/27/2018, UTC


Last Updated: 9/12/2020, UTC

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