15 Best Home Workout Routines for Women – Smart Fitness Results

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Last updated on May 10, 2023

Is it effective to workout at home ?


Research published in the US National Library of Medicine examined the effects of a 12 week home workout regime with a diet and found significant loss of body fat and as a result reduced circumferences of the waist, chest, arm, thigh and hip.


Research has confirmed doing workouts from home are effective. You can achieve significant fat loss and strength gains from a home workout program.  

What workouts should women do daily ?


A study published in the US National Library of Medicine confirmed participants that did total body workouts lost more body fat to those doing split workouts (training a specific muscle group) 3 times a week.


Women should do total body workouts for optimal body fat burn. Workouts should be performed at least 3 times a week and can be effectively done from home.

What is the best home workout Routine ?


We’ve made it easier for you by recommending these 15 best home workout routines, including good beginners workout and HIIT exercises, for women. You can do these right in your bedroom before jumping off to another busy day.

The best home workout routine are the following 15 exercises

  1. Squats
  2. Lunges
  3. Jumping jacks
  4. Push ups
  5. High knees
  6. Glute Bridge
  7. Burpee
  8. Plank
  9. Superman
  10. Fire Hydrant
  11. Flutter Kicks
  12. Clams shells
  13. Bird Dog
  14. Side Bend
  15. Split Table Top

15 Best Home Workout Routine for Women

1. Squats

Squats are one of the most important exercises you can do for your leg muscles. They will target most of your leg muscles including your quads and glutes. Squats are one of the fundamental movements and you should find them in every single workout program, whether workout at home or gym. You can do them with weights or simply using your bodyweight. No strength training workout can go without squats.

While it is natural, the bodyweight squat can be problematic if you are out of shape. Bending your knees can be hard if you are overweight, or if you have bad joints or injuries. That’s why we will show you how to do a modified version of the one of the greatest strength training exercises ever.

The benefits gained from squats include:

  • Weight loss
  • Enhanced flexibility
  • Works the muscles of the lower body
  • Enhances the release of hormones and burn calories

How to do the squats

  1. Stand with your feet shoulder width apart, toes pointing out between 0 and 90 degrees.
  2. Begin squatting down as you would when you sit down. This will involve bending around the knees and the hips.
  3. Squat down until you can comfortably squat no further.
  4. At this point, push through your feet, drive your hips forward, the knees back, and squat your body upwards to the original position. That’s one rep.

2. Lunges

Lunges are very similar to walking, just with the small variation of being a larger step. This has various benefits for muscle gaining and everyday life such as:

  • Strengthening the glutes, quads, adductor, and hamstrings
  • Improves posture
  • Improves hip flexibility
  • Can improve blood circulation to the legs

How to do the Lunges

  1. Stand with your feet shoulder width apart, toes pointing out between 0 and 90 degrees
  2. Step backward with one leg, keeping the other stationary. Step backward further than a normal step, but not as far as you possibly could
  3. Bend into the step, your hind leg should bend that that knee should almost touch the ground. The front knee should be bent at 90 degrees
  4. At this point, return the front leg to its original position.
  5. Repeat on the other leg.

3. Jumping Jacks

Jumping Jacks are an effective tool to use to not only train muscles and strengthen joints, but are also great for building up cardiovascular fitness as well. Benefits of Jumping Jacks are:

  • Increased hip and shoulder mobility
  • Strengthening of shoulders, glutes, quads, adductors and core muscles
  • Potentially lowering back pain
  • Potential reduction in Cholesterol and Blood Pressure

How to do Jumping Jacks

  1. Stand with your feet shoulder width apart, toes pointing out between 0 and 90 degrees
  2. Simultaneously jump and spread your legs out into a half split position, and raise your arms up towards the side (straight arms)
  3. Once you land, immediately jump back to your original position, and lower your arms back to their original position as well

4. Push Ups

Push Ups are a staple in most people’s exercise routines and for good reason. Easy to do, and easy to progress on as well. The overall benefits of doing push ups are:

  • Strengthening the shoulders, triceps, chest and core muscles
  • Increasing shoulder mobility
  • Increasing shoulder and elbow joint strength
  • Can help build strong Transverse Abdominals

How to do Push Ups

  1. Sit down on your knees, tilt forward and place your palms face down on the floor, shoulder width apart
  2. Extend your body, place your toes firmly on the ground
  3. Raise your body off the floor. At this point only your hands and toes should be on the floor
  4. Whilst maintaining a stable core, slowly lower your body be bending your elbows. It is also important not to bend your back
  5. Once you’ve reached a depth you’re comfortable with (few inches from the floor), press your body up by extending your elbows

5. High Knees

High knees are another great cardiovascular type of exercise we can do to not only increase our fitness levels, but to also increase the strength of our lower limbs as well. High Knees have various benefits like:

  • Strengthening the Shoulders, Core, Glutes, Hip Flexors, Hamstrings, Quads, Adductors and Calves
  • Strengthening of the Knees and Ankles
  • Improving Cardiovascular Capacity
  • Potential reduction in Cholesterol and Blood Pressure

How to do High Knees

  1. Stand with your feet shoulder width apart, toes pointing out between 0 and 90 degrees
  2. Lift your right knee up as high as you can, while simultaneously raising your left arm (bent) as if you were running
  3. Lower your right leg and left arm. Repeat with the left leg and right arm
  4. Now, do this at an accelerated pace, as fast as you can without injuring yourself or losing form

6. Glute Bridge

Having a great butt has become a symbol in our modern world, but the glutes are actually the largest and strongest muscles in the body. Having strong glutes is essential not only for running or walking, but can help stabilize your hips as well. Other benefits of glute bridges include:

  • Strengthens the glutes, hamstrings, and core muscles
  • Could potentially lower back pain
  • Could potentially help with hip pain

How to do Glute Bridges

  1. Lie flat on your back, with your knees bent and your feet also flat on the floor. There should be 30cm between your glutes and your ankles
  2. Engage your glutes and raise your hips off the ground
  3. Once your body forms a straight line with your knees, lower your body back to the starting position

7. Burpee

Burpees are extremely famous for being hard, exhausting, and just plain difficult. These all come with a massive payoff as being one of the best at home exercises you can do with benefits such as:

  • Strengthening almost all the muscles in the body
  • Strengthening almost all the joints in the body
  • Could potentially lower back pain
  • Improving Cardiovascular Capacity
  • Potential reduction in Cholesterol and Blood Pressure

How to do Burpees

  1. Stand with your feet shoulder width apart, toes pointing out between 0 and 90 degrees
  2. Begin by squatting down, and in a simultaneous fashion, kick your legs out and place your hands to put yourself in the push up position
  3. Do a push up
  4. In a simultaneous fashion, bring your legs back under your body and squat yourself upwards and jump at the end

8. Plank

One of the most effective abs workouts to strengthen the body’s core and build muscles is performing the plank exercise. Strengthening the core of the body is more than having a bikini-ready body. A strong core provides stable support to the body to make it highly mobile while reducing the risks of injuries during a HIIT workout. Abs workouts are one of the main building blocks to burn fat and lose weight. Having strong abs will help you in other fields, especially if you play regular sports or athletics.

The plank is seen as the single exercise that effectively aids in strengthening the core resulting in greater stability of the body. If you want a tight tummy and a strong core, the plank is the only way to go about it.


How to do the plank

  1. Assume the push up position (might be a good idea to place a soft material under your hands such as a towel)
  2. Place your weight on your elbows, but keep your back straight and core engaged
  3. Hold this position for an extended period of time

9. Superman

The superman pose is very easy to perform and has many benefits for your body, which is why every workout should include it. The benefits gained from the superman pose include:

  • Strengthens and stretches the glutes, chest, legs, arms, and shoulders
  • Improved blood circulation
  • Energy booster
  • Provides flexibility to the back


How to do the superman pose

  1. Lie flat on your stomach on the floor with arms out to the sides and toes flat on the floor
  2. Palms should lie flat on the floor face down
  3. Bring your legs together as you slightly elevate your tailbone
  4. On an inhale, lift up your body as much as you can
  5. Draw your arms together with the lifting of the body
  6. On an exhale, bring up your chest and head up
  7. Feel as you extend and try to lift your body even higher
  8. Count to eight before lowering down to the original position

10. Fire Hydrant

Having strong and big glutes come with more benefits that just being good for the Gram, the Fire Hydrant is an excellent way to overload the glute muscles (to train them) without placing any excess load on the back and core. This makes it an excellent movement for isolation, individuals who are injured, or beginners. Other benefits include:

  • Training both the glutes and the adductors
  • Training the core slightly
  • Can help with back and hip pain

How to do a Fire Hydrant

  1. Stand on your hands and knees
  2. Draw in our belly button to engage your core
  3. Slowly lift the one leg (still bent) towards the side (Like a dog would do at a fire hydrant)
  4. When you can go no further, lower the leg back down to its original position

11. Flutter Kicks

Having a strong core is one of the most important factors in preventing spinal and other injuries. A strong core can keep you more mobile as well as more protected against modern life; sitting at a desk and in traffic all day long. Flutter kicks are a great way to train the lower abs as well as stabilising the hips. Other benefits include:

  • Training the core and the hip flexors
  • Improving your transverse abdominal strength
  • Improved posture
  • Possibly lowering back pain

How to do Flutter Kicks

  1. Lie flat on your back
  2. Draw your belly button in to engage the core
  3. Start by lifting your legs off the floor slightly, 2-4cm (might help to point your toes as well)
  4. Start lifting one leg further off the floor by 10-15cm, and then returning the original position as the other leg rises
  5. Do this at a faster rate (like you would do when you swim)
  6. For stability, you can place your palms flat on the floor next to you

12. Clams Shells

Clam Shells (Like Fire Hydrants) are a great tool to use for training the glutes if you have trouble with injuries, core stability, or you’re just a beginner. They can really help learn you the manner in which muscles are activated and contacted, which can help you train them more optimally. Other benefits of Clam Shells include:

  • Strengthening the glutes and adductors
  • Not relying on the core for stability or support
  • Easy to overload the muscle without being impactful on the CNS
  • Great for beginners

How to do a Clam Shell

  1. Lie on your side, with your knees bent to 45 degrees, ankles on top of one another and inline with your pelvis
  2. Start by lifting your knee away from the other knee, but do not move your ankle
  3. Once you can raise your knee no further, slowly lower that knee back to the starting position

13. Bird Dog

A strong core is vital in any scenario, but especially in the modern world we life in. We sit at computers and in traffic all day long, and our spines and cores take a huge toll as a result of this. Ideally this would not be the case, but some moves like the Bird Dog can really help lower the pain and stress of daily life on the body, and also strengthen the core.

  • Strengthens the core, back, shoulders, glutes, adductors and hamstrings
  • Can help lower back and hip pain
  • Can increase shoulder mobility
  • Can help with posture

How to do a Bird Dog

  1. Assume the hands four position (on your hands and knees)
  2. Draw your belly button into your spine and engage the core
  3. At the same time, raise your right arm and left leg straight, in line with your pelvis
  4. Keep that position for a good two seconds, and lower the limbs back to their original position
  5. Repeat on the other limbs

14. Side Bend

If you haven’t learned it already from the rest of the article, having a strong and stable core is exceptionally important for safety and longevity. The side bend will train the obliques which are important for managing rotation, which if you don’t know, we do daily. Other benefits include:

  • Strengthens the obliques
  • Can help with back and hip pain

How to do the Side Bend

  1. Stand upright arms relaxed beside you
  2. You can hold a weight in one hand
  3. Bend over to the side holding the weight, shifting your hips towards the opposite side
  4. Return to the original position
  5. Repeat on the other side

15. Split Table Top

The Split Table Top is one of the greatest exercises to train the core, while simultaneously training the adductors as will. Adductors are super important for internal rotation of the legs, and can just help in general with having strong and healthy legs.

  • Strengthens the core and adductors
  • Strengthens the transverse abdominals

How to do the Split Table Top

  1. Lie flat on your back
  2. Raise your knees and legs off the ground together, raising your knees until your thighs are perpendicular to the floor. This is the starting position
  3. Slowly open your legs until you can spread them no further, and return to the starting position


It’s never too early or too late to begin an exercise program. The best time to start is now to enjoy a lifetime of optimum health and achieve new fitness challenges.

Research published in the Harvard Medical School confirmed doing strength training for just one hour a week reduced the risk of heart disease and stroke. The main benefits were a result of a lower body mass index (body fat) and stronger quad muscles.

Please remember, you can read all the fitness tips in the world, but without actually breaking a sweat and healthy eating you won’t achieve any results. Educate yourself, but nothing can replace hard work and proper nutrition, so don’t wait and start doing something for your body today.


Will I See Results from a 4-week Home Workout Plan?

The answer is yes! After just 4 weeks of following a home workout plan, many women can start to see results in their strength, muscle tone, and overall fitness levels. Results will vary depending on the intensity and frequency of the workouts, as well as the individual’s body type and fitness level.

However, even if you are a beginner, you can still benefit from a home workout plan. Taking the time to work out regularly and following the plan will help you build strength and endurance, which will lead to better results over time. With consistency and dedication, you can see real improvements in your body and fitness in the span of just 4 weeks.

How Long Should I Work Out Each Day?

It’s recommended that women who are looking to get the most out of their home workout routines should aim to work out for at least 30 minutes each day. This is the minimum amount of time needed to get the full benefit.

Depending on the intensity of the workout, it may be necessary to break up the workout into shorter sessions to avoid overworking or straining the body. Additionally, it is important to get adequate rest in between days to allow the body to recover and build strength.

Karla Isaac is an ISSA (International Sports Sciences Association) Certify Personal Trainer and Nutrition Coach (ISSA CNC) with over 10 years of experience in Fitness and Nutritional one on one personal coaching. She has lived, work and study in California for 14 years. Karla’s passion for fitness began when she was 22, due to feeling unhealthy and overweight. Ever since she’s been passionate to change her life and help others transform their lives by making health and wellness accessible, so they can achieve their goals for a healthier and a more active life style.

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