Having a home workout routine can be a great time saver and added convenience in a busy life. Often without the comfort of a gym, many can feel unsure of the results they’ll achieve from their efforts.
With time being more valuable now than ever, I wanted to put this article together. It provides several at home workout routines for women that you can follow and achieve results with.
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3 Days A Week At Home Women’s Workout #1
Click here to download a printable PDF of this workout.
This is a great home workout routine that you can easily fit into your schedule. You want to get a rest day in between each workout.
Find a schedule that works for you. If Monday, Wednesday, and Friday work for you that’d give you the weekend off! If not try Tuesday, Thursday , Saturday, or whatever combination that would fit your schedule.
Just make sure to stay consistent and get 1 day off in between and two days off after workout #3.
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Bodyweight Squat | 3 | 10 |
| Rear Bodyweight Lunge | 3 | 10 |
| Single Leg Dumbbell Deadlift | 3 | 6 Each |
| Push Up | 3 | 6-10 |
| Resistance Band Lat Pull Down | 3 | 10 |
| Dumbbell Row | 3 | 10 |
| Plank | 3 | 30 Secs |
Day 2
| Exercise | Sets | Reps |
|---|---|---|
| Resistance Band Deadlift | 3 | 10 |
| Dumbbell Goblet Squat | 3 | 10 |
| Glute Bridge | 3 | 12 |
| Donkey Kicks | 3 | 12 Each |
| Resistance Band Row | 3 | 10 |
| Dumbbell Shoulder Press | 3 | 8-10 |
| Ab Crunch | 3 | 15 |
Day 3
| Exercise | Sets | Reps |
|---|---|---|
| Push Up | 3 | 6-10 |
| Dumbbell Lateral Raise | 3 | 10 |
| Resistance Band Pull Down | 3 | 10 |
| Dumbbell Row | 3 | 10 |
| Bodyweight Squat | 3 | 10 |
| Glute Bridge | 3 | 15 |
| Side Planks | 3 | 30 Secs Each |
3 Days A Week At Home Women’s Workout #2
Click here to download a printable PDF of this routine.
The next set of home workout routines for women is going to be two circuit training programs. Circuit training is great conditioning for your body. It’s excellent for strength building and adding muscular endurance.
There is two circuit training options for you to try. This program should be done 3 days a week as well. The first program is designed for beginners to intermediate, The second is for intermediate to advanced.
Circuit #1
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bodyweight Squats | 3-6 | 10-15 |
| 2. Pushups | 3-6 | 10-15 |
| 3. Bodyweight Lunge | 3-6 | 10-15 |
| 4. Chin Up or Resistance Band Pulldown | 3-6 | 10-15 |
| 5. Glute Kick Back | 3-6 | 10-15 |
| 6. Tricep Bench Dip | 3-6 | 10-15 |
Circuit 2 (More Advanced)
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bodyweight Squat Jumps | 3-6 | 10-15 |
| 2. 1 Leg Pushups | 3-6 | 10-15 |
| 3. Jumping Lunge | 3-6 | 10-15 |
| 4. Pull Up | 3-6 | 10-15 |
| 5. Burpees | 3-6 | 10-15 |
| 6. Glute Bridge or “Frog Pumps” | 3-6 | 10-15 |
| 7. Lying Back Extensions | 3-6 | 10-15 |
Minimum rest should be taken between each set and workout. With circuit training you want to get the heart rate up to get the most benefit from the routine.
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4 Days A Week At Home Women’s Kettlebell Workout
Click here to download a printable PDF of this workout.
I absolutely love kettlebell workouts. Kettlebells offer a dynamic workout that improves strength, cardio, and provides a broad range of benefits. The motion required for many kettlebell routines activate accessory muscles to assist the target area. Great for functional strength and body toning.
Kettlebells are also great for home workout routines because minimal space is required to perform the routines. They don’t require much space for storage either, making them a perfect piece of equipment for a home workout.
Below is a 4 day kettlebell workout routine which is broken down into two upper and two lower body routines. You can perform this routine by exercising every other day, alternating between upper body and lower body.
You can also accomplish this program by exercising two days in a row with a rest day in between, then two days of rest after completion. If you followed this schedule it would look like this.
| Day | Exercise |
| Monday | Lower Body Workout #1 |
| Tuesday | Upper Body Workout #1 |
| Wednesday | Rest |
| Thursday | Lower Body Workout #2 |
| Friday | Upper Body Workout #2 |
| Saturday | Rest |
| Sunday | Rest |
Lower Body Kettlebell Workout
| Exercise | Sets | Reps |
|---|---|---|
| Kettlebell Sumo Deadlift | 3 | 15 |
| Goblet Squat | 3 | 15 |
| Kettlebell RDL | 3 | 12 |
| Kettlebell Reverse Lunge | 3 | 10 Each |
| Kettlebell Swing | 3 | 15 |
Upper Body Kettlebell Workout
| Exercise | Sets | Reps |
|---|---|---|
| Kettlebell Shoulder Press | 3 | 10 |
| Kettlebell Side Raise | 3 | 12 |
| Kettlebell Chest Press | 3 | 10 |
| Kettlebell Row | 3 | 12 |
| Kettlebell Renegade Row | 3 | 12 |
Lower Body Kettlebell Workout
| Exercise | Sets | Reps |
|---|---|---|
| Kettlebell Single Leg Deadlift | 3 | 15 |
| Kettlebell Squat | 3 | 15 |
| Kettlebell Walking Lunge Pass | 3 | 10 Each |
| Kettlebell Swing | 3 | 15 |
| Kettlebell Step Up | 3 | 10 Each |
Upper Body Kettlebell Workout
| Exercise | Sets | Reps |
|---|---|---|
| Kettlebell Deficit Push Up | 3 | 15 |
| Kettlebell Halo | 3 | 8 Each |
| Kettlebell High Pull | 3 | 10 |
| Kettlebell Row | 3 | 12 |
| Kettlebell Renegade Row | 3 | 15 |
Hopefully you enjoy these home workout routines women can use. I’d recommend staying with each program 4-6 weeks before switching to achieve the best results. Remember to stay consistent and enjoy!
Thanks for the free pdf. I’ve just bought some kettlebells and was looking for a poster to put up in my garage so my wife can follow along to something.
She’s a bit of a technophobe so she will love the 4 days a week at home women’s kettlebell workout
My pleasure Steve, and thanks for reading. Hopefully the free pdf of home workout routines for women will be a benefit for your wife.
Thanks for taking the time to comment.
Thank you so much. I always find it hard to find a workout to do. I will save this artice and try it for the next days.
Appreciate the comment, hopefully you enjoy.
Come back and let us know how it went.
Thanks for this well written and informative post! Since we are all (hopefully) staying home, and have more time to devote to ourselves, this is very timely. I’ll have to start out slow, but I think I’ll be able to do these exercises.
And the videos are so helpful. Thank you!
Thanks for reading and taking the time to comment Tracy. Yes, working out from home is definitely on the rise right now. Best of luck with any of these home workout routines you decide to try.
This is a great website, along with an interesting domain name which is cool!
Thanks for the compliments, much appreciated.
This is fantastic, and great timing as many of us have to improvise our workout plans given the state of our world.
For me personally I find I tend to get more motivated by participating in classes at the gym, having an instructor making me accountable and pushing me to keep going seems to work well for me.
Super cool that you provided a workout routine plan too, I’m gonna download it and check it out.
Great Post!
Thank you for commenting Tracy.
I spent many years working within a health club and I know many people are in love with their fitness classes. There are plenty of group fitness instruction you can find online or in DVD but that can’t replace the comradery and family dynamic people find in their groups. Hopefully you find a home workout routine in this article you enjoy, take care!