Fitness and Workouts for Women

"But I Don’t Have Time to Go to the Gym"

- Everyone Everywhere

Read one of the many training plans on how to get in shape and it’s easy to get overwhelmed with the sheer volume of reps and sets and drives to and from your local gym. It’s no wonder so many of us give up!

Here’s the thing - you don’t have to look (or work out) like a fitness model to be fit. Let that sink in. Forget about every Instagram influencer that’s flashed before your eyes in neon spandex and focus on you. It is possible to get fit and toned. It’s even possible to do it in the comfort of your own home!

All you truly need is a pair of sneakers. If you can get more equipment like weights, then good on you, but you don’t need it to get fit. Simple cardio like walking combined with bodyweight strength training and eating healthy can deliver the healthy, toned, fit body you’re looking for. Here’s what you need: 

The Very Basics


A Pair of Sneakers

All it takes is a pair of athletic shoes for you to walk outside your door or do a bodyweight circuit in your home.

A Little Upgrade


A Set of Resistance Bands

You can get a full set for under $20 online or at your local sporting goods store. Resistance bands can upgrade your body weight workouts by adding resistance when you get stronger.

An Exercise Mat

A sticky mat is great for at-home yoga, HIIT workouts, and strength training. You can get a good one for less than $20 and you can find these just about anywhere.

The Whole Enchilada


A Set of Dumbbells

Dumbbell sets can range from around $40 to $500 depending on the type that you buy. It’s a one-time purchase that lasts forever (they are hunks of metal, after all) so make sure you get a set that’s versatile enough to meet your needs.

Exercise Bench

You can get a great exercise bench for around $50 and it will open up a whole slew of exercises for you to master.

Pull Up Bar

A pull up bar is around $20 and fits in your doorframe so you can do pull-ups at home. Yay!

Other Fun Stuff


Nutrition App

Download one of the many free food journal apps to track your nutrition.

Tabata App

A free Tabata app will make your HIIT workouts a breeze. If you're like, "Tabat-huh?" don't worry. You’ll know what that is by the end of this article.

Step Counter

Head back to the app store one more time to download a step counter so you can track how far you walk.

How Can I Tone Up Fast at Home?

If you’re starting from absolute zero, simply lace up your sneakers and walk out the front door. That’s right. Walk. Outside. That’s it. There are plenty of step counter and pedometer apps for your phone. Track your walk today, then repeat it and try to beat your time tomorrow. The great thing about walking is that it’s low-impact so you can do it every day.

Here’s a beginner walking plan you can follow:

An illustration showing different benefits of walking
  • Monday - Walk 1.5 miles (30 minutes)
  • Tuesday - Walk 1 mile with HIIT intervals (20 minutes)
  • Wednesday - Walk 1.5 miles (30 minutes)
  • Thursday - Walk 1 mile with HIIT intervals (20 minutes)
  • Friday - Rest day
  • Saturday - Walk 2 miles (40 minutes)
  • Sunday - Rest day

Another amazing way to incorporate exercise into your daily routine is to swap your car for a bike. Pump up your tires, strap on a helmet, and ride your bike for short trips under 5 miles like running errands. You will be amazed at how fast you can get around - and how great your calves will look!

If you’re a little more advanced, try calisthenics and yoga at home. All you need is a mat, and you can pick one up at your local big box store for under $20. Start with the basics: crunches, push-ups, lunges, squats, and calf raises.

You can combine strength and cardio (and torch calories) by setting up a simple Tabata timer for your calisthenics workout. Download a Tabata timer app and set it up for up to 30 minutes worth of cycles through your calisthenics. It will go by in a flash and you’ll knock out your sweat session from all angles. Here are a couple of bodyweight Tabata cycles you can try…

15 Minute Bodyweight Tabata Workout

  • Burpees - 3 minutes of 20 seconds on and 10 seconds rest
  • Squats - 3 minutes of 20 seconds on and 10 seconds rest
  • Push Ups - 3 minutes of 20 seconds on and 10 seconds rest
  • Reverse Lunges - 3 minutes of 20 seconds on and 10 seconds rest
  • Mountain Climbers - 3 minutes of 20 seconds on and 10 seconds rest 

30 Minute Bodyweight Tabata Workout

  • Squat Jumps - 5 minutes of 20 seconds on and 10 seconds rest
  • Push Ups - 5 minutes of 20 seconds on and 10 seconds rest
  • Flutter Kicks - 5 minutes of 20 seconds on and 10 seconds rest
  • Walking Lunges - 5 minutes of 20 seconds on and 10 seconds rest
  • Plank Jacks - 5 minutes of 20 seconds on and 10 seconds rest
  • High Knees - 5 minutes of 20 seconds on and 10 seconds rest
An illustration pointing correct direction for high knees exercise

If you’re already a workout pro, then get some in-home equipment like a set of weights and an exercise bench Clear out a corner of your garage or put that spare room to good use by setting up your very own home gym. If you need a little push, try one of the many streaming training video services available today. You’ll get guidance from a coach through a series of workouts that vary from day to day to keep it interesting.

Here’s a sample week’s worth of workouts:

Push Day

  • Push Ups - 4 sets of 20 reps
  • Bench Press - 4 sets of 20 reps
  • Chest Fly - 4 sets of 20 reps
  • Military Press - 4 sets of 20 reps
  • Tricep Extensions - 4 sets of 20 reps

Pull Day

  • Pull Ups - 4 sets of 20 reps
  • Dumbbell Rows - 4 sets of 20 reps
  • Hammer Curls - 4 sets of 20 reps
  • Pullovers - 4 sets of 20 reps
  • Deadlifts - 4 sets of 20 reps

Core Day

  • Flutter Kicks - 2 sets of 20 reps
  • V-Up Crunches - 2 sets of 20 reps
  • Russian Twists - 2 sets of 20 reps
  • Plank Holds - 2 sets of 60 seconds
  • Reverse Crunches - 2 sets of 20 reps

Leg Day

  • Squats - 4 sets of 20 reps
  • Lunges - 4 sets of 20 reps
  • Weighted Step Ups - 4 sets of 20 reps
  • Glute Bridge - 4 sets of 20 reps
  • Calf Raises - 4 sets of 20 reps

Since you’re only working one muscle group per day you can do these workouts without rest days in between or space them out.

What Exercises Should a Woman Do to Lose Weight?

Strength and resistance training are a woman’s best friend when it comes to weight loss. Why? Because it builds muscle (tones the body) and burns fat (leans you out). Don’t worry, you don’t have to have a weight rack in your living room. Body weight strength training and resistance bands can give you an effective, intense workout and the equipment can fold up into a drawer when you’re done.

What Is the Best Exercise to Tone Your Body?

If you only did one exercise for the rest of your life, make it burpees. Despite the funny name, you won’t be laughing.

Burpees are a bodyweight exercise that activates just about every muscle you’ve got. It's intense and requires no equipment at all. Here’s how you do it:

An image of an athlete woman showing correct squats position
  • 1
    Start in a plank position with your hands under your shoulders.
  • 2
    Jump your feet up to your hands and into a squat position.
  • 3
    From the squat, reach to the sky as you jump up from the squat.
  • 4
    Land softly from the jump and lower back into the squat position as you bring your hands back down to the mat.
  • 5
    Jump your feet back into plank position.
  • 6
    Do it all again!

Burpees will get your heart racing and challenge your arms, shoulders, back, core, glutes, quads, hamstrings, and calves. It is a total body exercise that requires no special equipment - just you!

You can make a workout of your burpees by doing them in circuits. Go for 30 seconds straight, then rest for 30 seconds. Continue for 10, 20, or 30 minutes as you get stronger and more fit.

Just be sure to watch your form. With an exercise this dynamic it’s easy to go hard and hurt yourself. Take your time and really feel through each part of the movement. Start slow and work your way up to a faster pace. Trust us, you will be feeling it no matter what!

Is Yoga Enough to Keep You Fit?

This depends on what type of yoga you do. If you only do the slow restorative yoga, then you are not going to increase your heart rate or challenge your muscles enough to make any big changes.

With that said, there are some types of yoga that really work your muscles and get your heart rate up to a fat burning zone. Try Ashtanga Yoga or Power Vinyasa for a challenge that will give you results. If you do the workouts regularly then, yes, yoga is enough to keep you fit.

Will My Loose Skin Tighten Up?

If you lose weight at a healthy pace your body will usually adjust so that you don’t notice loose skin. If you do have some loose skin, then first congratulate yourself. That means that you got some serious results and deserve a “hip, hip, hooray!”

Even though your loose skin is like a fitness badge of honor, we know it can be less than desirable. Over time loose skin will usually tighten back up on its own. It can take several months for that to happen. Focus on keeping your skin in good condition inside and out by staying hydrated, eating well, and using sun protection.

If after a year you still have loose skin from your weight loss, then you can explore dermatological treatments to tighten things up. There are several nonsurgical solutions available. Talk with your dermatologist about what is the best fit for you.

How Do You Get Your Body to Burn Stored Fat?

At the risk of sounding obvious, eat better and move more. Stored fat is extra energy that your body got from food, didn’t have a use for at the time, and put away for a rainy day. If that rainy day is now messing with your figure, then it’s time to make it rain sweat instead.

Using up that extra energy by exercising is step numero uno. Your best bet is high-intensity intervals or “HIIT”. HIIT means that you cycle between all-out effort and recovery for the duration of your workout. This approach has been shown to use fat more effectively and give you “after-burn” - meaning that you keep burning fat even while you are watching This Is Us on the couch later that night.

The great thing about HIIT is that you can apply the principle to any form of exercise. On a bike? Up the resistance for your all-out effort, then back down for your recovery. Walking? Walk fast or sprint for your all-out effort, then stroll for your recovery. You get the point.

Strength training and bodyweight exercise are like built-in HIIT because you’re going hard for a set and then resting in between. Just give that burpee workout above a try and you’ll see what we mean!

The other crucial component to burning fat is what you eat. You’ve probably heard some variation of “bodies are built in the kitchen.” Well, it’s true. If you’re exceeding the calories that you burn each day and/or getting those calories from nutritionally crappy foods then you will have more fat on your body.

An image of muscular shirtless man in a gym exercises with battle ropes during his fitness workout high-intensity interval training

Here’s a fun way to approach your food. Take a look at what’s in a multivitamin. Now, use a nutrition calculator (there are loads of them online) and try to make a daily diet within your calorie limit that gives you all of the nutrients you would get from a multivitamin. Now eat that. It’s like a food puzzle that will make you healthier!

Avoid quick fixes like pills and trendy foods that claim they will magically make you fit. They won’t.  

How Can I Lose 10 Pounds in 1 Month?

Start by focusing on 2.5 pounds per week. Why? Because you can stick with anything for 7 days and achieving that small milestone will give you the motivation you need to keep going. Four weeks later - presto! You’ve lost 10 pounds.

The process is as easy as 1-2-3:

1

Plan your meals ahead and eat your multivitamin.

2

Add more activity to your day in every way. Take the stairs. Park further away. Bike instead of drive.

3

Do 3-4 HIIT workouts per week.

If you do these 3 things, if you really commit to them, then you will lose weight.

Pay careful attention to what you eat. It can be really helpful to track your typical diet for a day so you can see exactly where your calories are coming from and how many of them you consume. Cutting back 500-1,000 calories a day - as long as you do not go below what your body needs - will get you across the finish line. It may sound like a lot, but that’s just 2 sodas a day. Easy peasy.

Focus on eating healthy, nutrient-dense foods and enough of them for your activity level. Fasting or cutting back to extremes isn’t healthy. Besides, you will need the energy for your workouts! Keep it all in balance and you will see results.

At the end of the day, the only way to get fit and stay fit is to watch what you eat and exercise on the regular. You can get fancy with it if that’s what you like, but you do not have to. Simple walking and bodyweight exercises can make a world of difference in your cardiovascular health and help you trim down.

The most important thing is that you find something that works for you and stick to it! Even the best exercise and meal plans will yield exactly zero results if you don’t follow them.

Ask yourself why you want to lose weight. Maybe it is because of a health scare. Maybe it's because you want to be more active with your kids. Maybe you are unhappy with the way you look and you know that you can do better.

Whatever it is, know your reason. Really think about it and how great it will be to feel healthy and strong, play with your kids, and look amazing in the mirror. Let that be your motivation when you aren’t feeling up to that workout or you’re tempted by empty calories.

Finally, let your community in on your journey. Tell your closest family and friends about your plans to get fit. They may even want to join you! Join fitness-focused social media groups and share your progress. You can give motivation to others and get pumped up from knowing that you are all in it together.

Click Here to Leave a Comment Below 0 comments