At-Home WorkOut Plans for Women

at home exercises fitness tips workout Aug 08, 2022

By Sophia McDermott, Lifestyle Coach & Fitness Expert. 


Regular exercise has numerous benefits for the overall health of a person. If you exercise regularly, you will notice an improved mood and better productivity. Not only this but indulging in physical activity daily is also extremely beneficial for health. 

Exercising regularly has a myriad of health benefits including building on strength and toning of your muscles, making you much stronger. As well as building on your cardiovascular fitness which is crucial for heart health. Working out regularly ans increases your  mobility, keeping body flexible which I think if one of the keys to anti aging. On top of that, working out also has some amazing benefits for your mental health. Various research and studies reveal that exercise is significant in improving symptoms of psychological illnesses and disorders like depression and anxiety. 

So with that said, there are no escises, even if one of them is that y ou  cant get to a gym. Here are some easy, at-home workout plans for women. 

Beginner-friendly at-home workout plan.

If you are starting, taking 1 to 2 workout sessions of strength training a week is enough. You can also divide these workout sessions into two: upper body workout and lower body workout. If you wish, you can also do a full-body workout without weights. 

Then, you can do a full-body, weight-lifting workout for the next week. This means that you work out with and without weights on alternate weeks while you are starting out and adding to the variety. However, it is important to give yourself a one or 2-days break between the workouts. This will allow your body to rest as your muscles recover and repair. 

In simple words, a beginner-level workout plan should be easy, simple, and accomplishable. Rest is also super important to avoid muscle fatigue.. 


Intermediate level at-home workout plan. 

Intermediate level at-home workout is not different from a beginner-level workout plan. It is quite similar with only a difference in several workout days. For example, you can increase the number of workout days from 1-2 to 3-4 when you feel ready to level up. 

For an intermediate-level at-home workout plan, performing at least three workout sessions over different days each week is important. But, the rest and recovery  rules remain the same. You must space your workout sessions at least one day apart. This will ensure that you don’t experience any injuries or burn out. 

If you are doing three workouts a week, you can dedicate each of those to the lower body, upper body, and full body. If you want, you can also squeeze in a power walk your routine. 


The advanced an at-home workout plan.

If you’ve been working out for a long time now, it may be time to level up and go in with 4+ workouts a week. However, make sure you increase the number of workouts one by one not to burn yourself out. For example, if you were only doing three workouts previously, make it 4 for two to three weeks before further increasing.

You can also increase the level the other way around. For example, you can also increase your weight in each workout. Or, you can also switch up your workout equipment. For example, use a resistance band with higher resistance. Keep things interesting by doing a strength based workout, then a HIT based workout, then a flexibility based workout in addition to your regular upper body, lower body workouts. And don't forget to add in a fast pace walk into your routine. Changing up your environment is important to add that viariety and keep up the motivation. 

If you’re looking for a workout membership, that you can do in the comfort of you own home we have you covered. These workouts have the variety  and work on all aspects of fitness such as the HIT, the toning and sculpting and the stretching.