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Workout Plans for Women

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If you are looking at getting on your route to fitness without hitting the gym, here is the perfect workout plan for women at home for you. This is a combination of cardio and strengthening exercises that give you results that are jaw dropping.

The workout is divided into three circuits. You will need a set of light dumbbells. You can even replace the dumbbells with a 1-2 liter water bottle filled with water or sand.

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Male
Female
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What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
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What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
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ft
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Your weight is...
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Sequence of the workout

This is the schedule for one of the most effective workouts for women.

  • Day 1: Cardio
  • Day 2: Circuit 1 and Circuit 3
  • Day 3: Cardio
  • Day 4: Circuit 2 and Circuit 3
  • Day 5: Cardio
  • Day 6: Circuit 2 and Circuit 3
  • Day 7: Rest

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Circuit 1

Repeat this circuit 4 times. When you feel ready move on to 6 times.

Push up to Plank

Push up to plank

  • Start in a plank position.
  • Lower your body as much as you can.
  • Go back to the starting position.
  • Repeat 20-25 times
  • Then lift your body up and hold it in plank position for 30 seconds.

Chest Flye

Chest flye

  • Lie down on your back.
  • Hold one weight in each arm and extend your hand straight up in front of your chest.
  • Open your arms out to the side with your elbows bent.
  • Pull back to the starting position.
  • Do 20 repetitions.

Reverse Lunge

Reverse Lunge

  • Start with your feet at shoulder distance.
  • Take your right leg back and lower the knee to the ground.
  • Both knees bend to 90 degrees and the knee is aligned with the ankle.
  • Lift back to the starting position.
  • You can hold weights in your hands.
  • Do 15 repetitions

Squat

Squat

  • Start with your feet at shoulder distance.
  • Hold one weight in each hand and rest them on the shoulder.
  • Squat down like you are sitting on a chair.
  • Push back up through the heels to the starting position.
  • Do 25 repetitions.

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Circuit 2

This circuit of this women’s workout plan is performed 4 times. When you are comfortable, move on to 6 times.

Plie Squat

Plie squat

  • Stand with your feet a little wider than shoulder distance.
  • Keep your toes turned out.
  • Hold one weight in each hand and extend them vertically in front of your thighs.
  • Lower your hip as much as you can.
  • Push back up to the starting position
  • Do 25 repetitions.

Bicep Curl

Bicep curl

  • Stand with your back straight and knees soft.
  • Hold weights in each hand and keep the palms facing up.
  • Then curl the weight up to the shoulder and contract your bicep.
  • Lower the weights to the starting position.
  • Do 15 reps.

Side leg lifts

Side leg lifts

  • Stand with your feet at shoulder distance
  • Extend the arms on either side with the palm down.
  • Then lift one leg sideways keeping it straight.
  • Bring it down and lift it up again just before it touches the floor.
  • Do 15 repetitions on each side.

Back Flye

Back Flye

  • Keep your feet shoulder width apart.
  • Hold weights in each hand.
  • Bend forward through the hip keeping your back straight
  • Open the arms out to the side and then lower them to the center, in front of the chest.
  • Lift them back to the sides again.
  • Do 15 repetitions.

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Circuit 3

This circuit targets your core. Beginners repeat the circuit 4 times and take it to 6 when you are ready

Full Crunches

Full crunches

  • Lie down on your back and keep the arms extended next to the ears. Let the palm face up.
  • Keep your knees bent.
  • Now lift the upper body with the arms extended.
  • Once you are all the way up, contract the abdominal muscles and roll back to the starting point.

Side Reaches

Side reaches

  • Lie down on one side with the knees bent.
  • With the free hand, reach out towards the toes of the leg on the same side.
  • Lower back to the starting position.
  • Do 20 repetitions on each side.

Boat Pose

Boat pose

  • Lie down on your back.
  • In one motion lift your arms and legs of the ground.
  • Let your arms stretch to the side of your body.
  • Hold the position for about 60 seconds.

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Cardio

For cardio, you can choose running, speed walking or jogging. You can even pick a sport of your choice.

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Important Tips

Do's

  • Make sure you consult a doctor before trying any workout plans for women at home.
  • Wear proper workout gear even if you are working out at home.
  • Always warm up and cool down before and after your workout.
  • Ensure that you are drinking ample water to keep yourself hydrated throughout the routine.
  • Inhale when the body is relaxed and exhale when muscles are contracted. This breathing technique will help you workout better.
  • Progress to more repetitions, circuits and weights of women’s workout plans only when you are sure that you can complete them fully.
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Don'ts

  • Do not consume alcohol or aerated drinks.
  • Avoid sugary foods and foods with preservatives.
  • Do not perform any of the exercises mentioned above that may aggravate a previous injury.
  • Do not skip meals before and after the workout.
  • Do not over train. Make sure that you get ample rest when you are following as strict exercise regime.
  • Do not follow any crash diet during this routine.
  • Avoid caffeine and products containing any nicotine.

This workout for women not only helps you cut down on fat, but also makes sure that your body looks more toned. With the right diet and regular practice of this workout, you should be able to see good results in about three weeks. However, it all depends upon your body type and the food intake as well. All this, when you can progress to the intermediate or advanced level with more repetitions and resistance.

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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Workout Plan for Women

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
4 / 4