10 Workout Plans for Women At-Home (Beginner-Friendly!)

This week, we’re sharing 10 of our favorite at-home workout programs to give you inspiration if you’re struggling with motivation to workout at home. Use these individual workouts to plan your weekly workout routine, focusing on challenging a variety of muscles groups, including: upper body, lower body, abs and core!

See our full workout series here.

These 10 Workout Plans For Women At-Home Are Beginner-Friendly

These free workout plans are each designed with all levels in mind. If you are a beginner just starting to workout, you will find modifications for each exercise until you grow stronger. If you’re an intermediate or advanced gym goer, you’ll find bonus challenges during many exercises to increase the difficulty and challenge your strength, balance, and flexibility.

What Do You Need to Exercise at Home?

The best workout programs include exercises that are fun to do at home and strength training workouts that help you stay consistent. Many of our workouts can be done with bodyweight only, which means that they’re equipment free! If you want to increase the difficulty, challenge yourself by trying one of our mini resistance band, dumbbell, or core slider workouts. Each of these pieces are minimalist gym equipment that can be stored easily and put away when you’re done with your workout—ideal for those in small spaces.

The only home gym essential that we suggest you absolutely need is a yoga mat or soft surface to protect your body during the strength training circuits!

Does 30 Minutes of Exercise A Day Really Work?

Yes! Working out at home can be a highly effective way of getting in a quality workout without having to go to the gym. If you frequently find that you have no time to workout, these easy at-home workout circuits can be the answer for busy schedules. Do you struggle with choosing which things to do for a workout? These workout videos take the guesswork out of planning a workout—simply choose the workout that is right for you. Fitness at home does not have to be unpleasant!

How do I plan my weekly workouts?

Beginners: If you are new to strength training, we recommend starting with 1-2 workouts a week. This could be divided into one upper body and one lower body workout. You could also do a full body, no-weights workout and add in a total body dumbbell workout for your second workout each week. Allow yourself 1-2 days between the workouts to rest and recover and allow the muscles to repair. Muscle hypertrophy (the act of gaining muscle) happens through a series of tiny micro tears during your workout. This isn’t a bad thing—after the workout, as the muscle repairs itself, it grows stronger and larger! This is why recovery post-workout is crucial to maximizing the effect of the workout. Simply put: let your body rest. Doing too many workouts too soon can cause overuse injuries or muscle tears!

Intermediate: Add in 3-4 strength training workouts each week, spacing the workouts at least one day apart. This might be one upper body workout, one lower body, and one full body workout each week. Optionally, add in two 30-minute workouts and one 15-minute workout into your week.

Advanced: Advanced exercisers can add 4+ strength training workouts in per week. Increase the weight used in each workout or use a higher resistance band for each exercise. Optionally, add in a cardio component to each workout for an added calorie burn.

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