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At-Home Workout Routines for Women

There’s no excuse now! These at-home workout routines for women can be done from anywhere!

Workout Routines for Women Starting out at the gym for the first time can be pretty scary for some women. We’re constantly plagued with thoughts of self consciousness, worry, and jealousy. More often that not, jumping into a gym routine can deter some women from continuing down the road to a healthier, more fit life. But there’s always a way, you just have to get creative! There are tons of great at-home workout routines for women, the key is finding your groove and sticking with it. This list of popular moves involves little to no workout equipment and can be done right from the comfort of your own home. Read on to implement these at-home workout routines into your daily regimen. What You Need:
  • Yoga Ball
  • Yoga Mat
  • Two Dumbbells
  • A Chair or Stool
  • Motivation!

Reaching Sit Ups

Reaching Sit Ups Roll out your yoga mat and make sure you have ample room surrounding you. Situate your rear in the center of the mat and place your feet firmly on the floor, knees bent. Lay down with your back flat against the floor and reach your arms straight out, above your head so they are parallel to the floor. Now, proceed to sit up and reach your arms out to your feet. The key to this particular move is to keep your core muscles engaged. That mean to tighten your pelvic and abdominal muscles, using them to support your body when moving, not your back. Repeat for 2 sets of 8 reps.

Inclined Push Ups

Inclined Push Ups This is a level up from regular push ups and happens to be a dual purpose exercise move. By elevating your feet more than that of a regular push up, you not only work your arms and core, but also your leg muscles. For this, you can use a yoga ball, box, or stack of mats. Lay on the floor in the standard push up position but rest your feet on the elevated object. Place your hands on the floor, shoulder width apart and proceed to do your push ups. Repeat this for 2 sets of 8 reps.

Backwards Leg Lift

Backwards Leg Lift On your yoga mat, get down to the floor and prop your body up on your knees and hands. Starting with one leg, proceed to move it back and up, tightening the buttocks and holding the position for a few moments. Bring your leg back down and repeat for 2 sets of 8 reps. This move is particular great because you can alter it to be more challenging. By moving from your hands to your elbows you create more of an incline with your body and can target other muscles. Strap on some ankle weights to really amp it up.

Abs Crunches with Yoga Ball

Abs Crunches with Yoga Ball You will come to realize that your yoga ball is your best friend when it comes to at-home workout routines. It can be used for so many different moves and even serves as a place to rest in between workout poses. For this one, however, situate yourself in a seating position on the ball and find slowly take a few steps forward so that it rolls to the small of your back. With your feet firmly on the floor and your knees bent, place your hands behind your neck and proceed to crunch your abs into a tight fold. Let go and ease back up, repeat for 2 sets of 8 reps.

Leg Lift with Yoga Ball

Leg Lift with Yoga Ball The yoga ball is one of the most frequently used equipment pieces in at-home workout routines for women. This exercise involves both the yoga mat and yoga ball. Lay flat on the mat, facing up, legs straight out. With your ankles, hold the yoga ball firmly between your legs. Keep your arms at your sides and your back straight then proceed to lift the ball into the air with your feet. Keep your core muscles engaged and ease the ball back down to the floor. Repeat for 2 sets of 8 reps.

Dumbbell Arm Lift

Dumbbell Arm Lift Finally, we get to use the dumbbells! Stand on your mat, feet shoulder width apart, and grab a dumbbell in each hand. Let your arms rest at your sides and keep your back and body straight. Bring the dumbbells up to meet your shoulders and then proceed to extend your arms straight up. Bring the dumbbells back and repeat this for 2 sets of 8 reps. Tip: You can start with doing one arm at a time and then slowly build up to using both at once.

Butterfly with Dumbbells

Butterfly with Dumbbells Again, stand on your mat, feet shoulder width apart and grab a dumbbell in each hand. This time, stretch your arms straight out at your sides as if you’re about to do a jumping jack. Bring the dumbbells to the front of your body, keeping your arms in a straight form and then push them back out again. This mimics the wings of a butterfly, hence the name.

Dumbbell Squats

Dumbbell Squats This exercise is really going to target those pesky glutes and give you an awesome booty. Grab a dumbbell in each hand and stand on your mat, feet shoulder width apart. Hold the dumbbells straight out in front of you so your core muscles have to engage to support them. Then, proceed to squat down, keeping your shoulders tight and your core engaged. Hold for a moment and then ease back up into a standing position. Repeat this for 2 sets of 8 reps.

Dumbbell Lunges

Dumbbell Lunges Once again, this one involves your yoga mat and two dumbbells. One thing to note about the dumbbells; choose a weight that’s good for you. Some women can handle a heavier dumbbell, but if you’re just starting out with this routine, try using a lighter weight to begin with. Even 2lb weights would do the trick. It’s all about resistance. As you build muscle, step it up to a heavier one. To do this exercise, stand on the mat with your feet placed with one foot slightly in front of the other. Hold a dumbbell in each hand and let your arms rest at your sides. With your back straight and core tight, proceed to step forward into the lunge position. Ease yourself back and then alternate between legs.

One Arm Shoulder Crunches

One Arm Shoulder Crunches There are two ways you can try the exercise. Let’s begin with the easiest way first. Stand next to a chair or stool and elevate one leg onto it, resting your weight on our shin and knee. With the other leg straight and foot firmly on the ground, grab a dumbbell that side’s hand and place the other behind your back. Bend forward at the waist and then begin to do a rowing motion with the weight. Repeat for 2 sets of 8 reps and then switch side to work the other arm and leg.


Cardio Cardio is definitely one of the most crucial aspect of successful at-home workout routines, especially so for women. Females tend to not want their bodies to bulk up and appear muscular. The only way to do this is with cardio. Lighting weights and doing resistance training helps to build your muscles and even create new ones. But, to shed the excess bulk and reveal nice, lean muscles you have to incorporate cardio exercises. This can include aerobics, running, walking, etc. After each workout, try your best to do at least 10-15 minutes of medium intensity cardio fitness. You’ll see positive results much faster. There’s no one at-home workout routine that works for all women. You have to try a few things out and see what works best for you. These key exercise moves are very common and extremely easy which is why it’s considered one of the better at-home workout routines for women. Try the moves, create a schedule, and get comfortable with working out in the comfort and privacy of your own house. You’ll be headed to the gym in no time!


  • Once you get comfortable with all of the exercises within the workout routine, try challenging yourself by increasing the sets and reps and even the weights.
  • Drink lots of water! In order to keep your body hydrated while working out you have to maintain your fluids. Drink water before, during, and after any routine. This will help pr
  • event muscle fatigue and dehydration.
  • The key to success with fitness is a great, healthy and balanced diet. But don’t completely change everything you eat. Start simple; increase proteins and veggies, decrease sugars and carbs.
  • If you experience major pain and discomfort during exercise then you should consult your doctor immediately. Further exercise can lead to permanent damage.
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