Workout routines for women

Unless the desire to regain a fabulous look overpowers everything else, women generally don’t commit to a fitness regime involving workout routines for women. Even if they plan to follow some workout routines, it is never materialized due to their dedication to the kids or the pressure to adjust between the family and working environments. Those who are lured by fads, that offer a swimsuit sexy body within a few weeks, give up their efforts out of dejection because it takes time to reshape your body. Others may feel intimidated by the high tech machines in the gyms.

In this article, we are going to explore workout routines for women that you can easily incorporate into your daily schedule without the need to visit a gym.

workout routines for women

However, you should consult your doctor before committing to workout routines for women, particularly if you are more than 50 years of age or suffering from some health issues. In any case, you should avoid high-impact  activity unless your fitness level is restored. A 15 – 30 minute training session will be sufficient to maintain your fitness level.  If you are pressed for time, you can do aerobics and resistance training on alternate days. Strength or resistance training is very important for reshaping your body. There is no need to fear that resistance training will build Arnold like muscles because women don’t have that much testosterone, and the female bodybuilders get that kind of body after many years of hardcore dedication.

AEROBIC EXERCISES: Any exercise that is performed at low or moderate intensity for more than 90 seconds in a continuous stretch is called aerobic exercise. The examples of aerobic exercises include walking, jogging, cycling, swimming or other workouts that you can perform on the elliptical or cross trainers. These exercises are also known as cardio workouts because they engage the cardiovascular system for burning fat through enhanced metabolism. You can choose any aerobic activity that suits you, and exercise for 15 – 20 minutes. Aerobic exercises also warm-up your body and prevent injury. You should never perform any exercise without warming up associated muscles.

Here are the specific aerobic exercises to be carried out in workout routines for women:

Squats: once you are warmed-up, perform 10 squats. Squats are very good for tight muscles.  If you are a beginner, you can use an exercise ball to support yourself. Bend your knees and lover the back portion as if you are sitting on a chair. However, maintain a straight spine and back. There should be shoulder-width distance between your legs. Learn correct motions to avoid undue strains on your knees. Once your fitness improves, you can gradually add three sets of 10 repetitions. If required, you can target more muscle groups by holding dumbbells in each hand.

workout routines for women

Forward Lunges: maintaining a hip-width distance between your feet, use one leg to step forward. Now, lower your body towards the floor while keeping your weight on the heels. Make sure that your front knee remains aligned to the ankle. The closer steps of your forward lunges work on quadriceps muscles, and bigger steps work on  buttocks and hamstrings. Perform 10 lunges on each side. As your fitness improves, you can hold a dumbbell in both your hands.

workout routines for women

Deadlift: maintain a standing position with hip-width distance between your legs and holding a suitable bar or free weight in your hands. Moving your hips slightly backward wards while bending, lower your upper body until the weight reaches just below your knees. Make sure that your legs remain straight and knees don’t get locked while bending. Perform 10 repetitions. Once your fitness improves, you can increase the weight.

Bridge: lying on your back, bend your knees and maintain a hit-width between your legs. Now, raise the hips to peel off your spine from the floor, making a diagonal position. Hold for a few seconds and then return to normal position. Repeat this action for 10 times.

Pushups or Chest Press: pushups can be a bit difficult for women, but if you can perform this exercise, it will tone your triceps, shoulders, chest and core muscles. Keep your hands a bit wider than the shoulders and maintain a smooth body line on all fours. Slightly bend your elbow to lower your body (almost reach the floor level) and then lift your body. If it’s difficult to lift your body line from the toes, touch the knees on the floor to reduce the intensity. Perform 10 repetitions or pushups. Alternatively, you can tone your chest muscles by performing 10 repetitions of chest press. For chest press, use a bench to lie in a face-up position. You can bend your knees or place them on the floor. Hold dumbbells in each hand and slowing raise them towards the ceiling, without locking your elbows. Make sure that your spine is maintained in a relaxed position.

workout routines for women

Bent Over Row: start with a bent-over  position in such a manner that one side of your palm and knees is braced on a bench. Hold a dumbbell in your other hand and move the weight towards the hip so that your upper arm is slightly extended beyond its horizontal position. Repeat the exercise for 10 times on each side.

Shoulder Press: you can perform this exercise in a standing or sitting position. So, if you need support for your back, you can use a bench. Take dumbbells in both hands and bend your elbows so that weight is sustained by your shoulder. Slowly raise your hand towards the shoulder. Your elbow should be away from the ears. Perform 10 repetitions.

Bicycle crunch: while lying down on your back, fold your knees. Place your hands behind the head and touch your right elbow to the left knee with a tilted crunching movement. Make sure to extend your right leg while pulling your left knee towards the chest. Similarly, make a rotating motion and touch your right knee with the left elbow while extending the left leg. Make sure to move your shoulder towards the knees rather than bringing folded knees towards  the chest. Perform  10 repetitions.

Side Plank: this is a very good exercise for tightening your waistline. Lying on your left side, place your elbow on the floor and lift your body using the forearm that should form a direct line with the shoulder. Now raise your hips until the body retains a perfectly straight line. Hold this position for 30 seconds before returning to normal position. Perform as many repetitions you can and then repeat the same movements on the right side.


When carrying out these workout routines for women, it is important that you wear the right clothes and shoes. You should wear clothes that will allow your body to move easily and your shoes should be comfortable enough to keep you well balanced during your workout routines. While working out at home you may need some help in selecting the proper equipment to purchase for use in your workout routine as well as guidance on the scope and nature of exercises to be carried out. Good quality equipment can be purchased at AMAZON and although there are numerous educational books on workout routines for women that can be purchased online these are the top top quality ones that I would recommend:-

The Modern Woman’s Guide to Strength Training

The Undergound Workout Manual


Thrive90 Fitness

Keep fit and enjoy a happy, healthy lifestyle.

James Kelly

High Wycombe, Western Australia,6057