{"id":8690,"date":"2024-02-29T19:43:49","date_gmt":"2024-02-29T18:43:49","guid":{"rendered":"https:\/\/www.hevyapp.com\/?p=8690"},"modified":"2025-05-23T15:33:39","modified_gmt":"2025-05-23T13:33:39","slug":"best-home-workout-for-women","status":"publish","type":"post","link":"https:\/\/www.hevyapp.com\/best-home-workout-for-women\/","title":{"rendered":"7 Home Workouts for Women (No Equipment, Dumbbell & More)"},"content":{"rendered":"\n

You\u2019re probably interested in working out at home, but perhaps you\u2019re unsure where to start or what to do. <\/p>\n\n\n\n

If that\u2019s the case, we\u2019ve got you covered with seven simple and effective workouts you can do at home.<\/p>\n\n\n\n

Even better? Most of these don\u2019t require any equipment, only some free space. <\/p>\n\n\n\n\n\n

1. Full Body Dumbbell Workout<\/h2>\n\n\n\n

Dumbbells are one of the best training tools for home workouts. They are incredibly versatile and force both sides of your body to work independently, reducing the risk of muscle or strength imbalances.<\/p>\n\n\n\n

Plus, as you\u2019ll see in a moment, you can do numerous effective exercises to target all the major muscle groups. <\/p>\n\n\n\n

The following workout is similar to something you would do at the gym, but if you only had access to some dumbbells and an exercise mat. It\u2019s easily the best full-body workout you could do at home with just a pair of dumbbells.<\/p>\n\n\n\n

You can find many similar routines and whole training plans to do at home with little to no equipment in Hevy\u2019s routine library<\/a>. Download the app here<\/a>\u2013\u2013you can use it for free<\/strong>.<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n
Exercise<\/strong><\/td>Sets<\/strong><\/td>Reps<\/strong><\/td>Rest (minutes)<\/strong><\/td><\/tr>
Hip Thrust (Dumbbell)<\/td>3<\/td>8-10<\/td>2<\/td><\/tr>
Goblet Squat<\/td>3<\/td>12-15<\/td>2<\/td><\/tr>
Romanian Deadlift (Dumbbell)<\/td>3<\/td>12-15<\/td>2<\/td><\/tr>
Floor Press (Dumbbell)<\/td>3<\/td>15-20<\/td>1.5<\/td><\/tr>
Bent Over Row (Dumbbell)<\/td>3<\/td>15-20<\/td>1.5<\/td><\/tr>
Lateral Raise (Dumbbell)<\/td>2-3<\/td>20-25<\/td>1<\/td><\/tr>
Bicep Curl (Dumbbell)<\/td>2-3<\/td>20-25<\/td>1<\/td><\/tr>
Tricep Kickback (Dumbbell)<\/td>2-3<\/td>20-25<\/td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

The best part? You can do this exact workout two to three days per week to get stronger and build muscle. However, if that feels a bit dull, here is a similar full-body workout but with some exercise modifications to keep things interesting:<\/p>\n\n\n\n

Exercise<\/strong><\/td>Sets<\/strong><\/td>Reps<\/strong><\/td>Rest (minutes)<\/strong><\/td><\/tr>
Frog Pumps (Dumbbell)<\/td>3<\/td>15-20<\/td>1.5<\/td><\/tr>
Bulgarian Split Squat<\/td>3<\/td>15-20 (per leg)<\/td>1.5<\/td><\/tr>
Standing Leg Curls<\/td>3<\/td>20-30 (per leg)<\/td>1.5<\/td><\/tr>
Chest Fly (Dumbbell)<\/td>3<\/td>20-25<\/td>1.5<\/td><\/tr>
Dumbbell Row<\/td>3<\/td>20-25 (per side)<\/td>1.5<\/td><\/tr>
Overhead Press (Dumbbell)<\/td>2-3<\/td>20-25<\/td>1.5<\/td><\/tr>
Hammer Curl (Dumbbell)<\/td>2-3<\/td>20-25<\/td>1<\/td><\/tr>
Triceps Extension (Dumbbell)<\/td>2-3<\/td>20-25<\/td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

What equipment you will need:<\/strong> a pair of adjustable dumbbells and an exercise mat<\/p>\n\n\n\n

Workout duration:<\/strong> 40-50 minutes, not including a warm-up<\/p>\n\n\n\n

Related article: 6 Full Body Workouts for Strength and Muscle Mass<\/a><\/p>\n\n\n\n

2. Legs and Glutes Combo<\/h2>\n\n\n\n

We have the classic legs and glutes combo to start the list. The goal is to train and develop the glutes, quadriceps, hamstrings, adductors, and calves.<\/p>\n\n\n\n

However, instead of working the glutes and legs in the same workout, we have two distinct training sessions: one primarily working the quads and hamstrings and one for the glutes. <\/p>\n\n\n\n

Let\u2019s see:<\/p>\n\n\n\n

Glute Focus (e.g., Monday)<\/strong><\/td><\/tr>
Exercise<\/strong><\/td>Sets<\/strong><\/td>Reps<\/strong><\/td>Rest (minutes)<\/strong><\/td><\/tr>
Romanian Deadlift (Dumbbell)<\/td>4<\/td>12-15<\/td>1.5<\/td><\/tr>
Glute Bridge<\/td>4<\/td>15-20<\/td>1<\/td><\/tr>
Glute Kickback on Floor<\/td>3<\/td>15-20 (per leg)<\/td>1<\/td><\/tr>
Clamshell<\/td>3<\/td>20-25 (on each side)<\/td>1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Notes: <\/strong><\/p>\n\n\n\n

  1. Lean forward as much as possible on Romanian deadlifts to stretch the hamstrings. However, be careful not to round your lower back.
    <\/li>
  2. If regular glute bridges feel too easy, hold a weight over your hips for additional resistance or perform the single-leg variation.
    <\/li>
  3. You can make glute kickbacks more challenging by using ankle weights.
    <\/li>
  4. Place a weight on your top knee to make the clamshell more challenging.<\/li><\/ol>\n\n\n\n
    \"clamshell<\/figure>\n\n\n\n
    Quad and Hamstring Focus (e.g., Thursday)<\/strong><\/td><\/tr>
    Exercise<\/strong><\/td>Sets<\/strong><\/td>Reps<\/strong><\/td>Rest (minutes)<\/strong><\/td><\/tr>
    Bulgarian Split Squat<\/td>3<\/td>12-15 (per leg)<\/td>1.5<\/td><\/tr>
    Goblet Squat<\/td>3<\/td>12-15<\/td>1.5<\/td><\/tr>
    Standing Leg Curl<\/td>3<\/td>20-25 (per leg)<\/td>1<\/td><\/tr>
    Reverse Lunge (Dumbbell)<\/td>3<\/td>24-30 (total)<\/td>1.5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Note: <\/strong><\/p>\n\n\n\n

    Use an ankle weight to make standing leg curls more challenging if you can easily do 25-30 reps. Alternatively, wrap a band over your ankle and attach it to a door via an anchor (these come with most resistance band sets).<\/p>\n\n\n\n

    What equipment you will need<\/strong>:<\/strong> an exercise mat and a pair of dumbbells; resistance bands are optional<\/p>\n\n\n\n

    Workout duration:<\/strong> 25-30 minutes, not including a warm-up<\/p>\n\n\n\n

    3. Full-Body Cardio Blaster<\/h2>\n\n\n\n

    Cardiovascular exercise is highly beneficial, with research suggesting it promotes weight loss, improves triglyceride levels, helps control blood sugar, and boosts overall cardiovascular health (1<\/a>, 2<\/a>, 3<\/a>, 4<\/a>). <\/p>\n\n\n\n

    That said, going for a run isn\u2019t always possible, and you might not be the biggest fan of long sessions on the treadmill.<\/p>\n\n\n\n

    Fortunately, there are alternative and far more engaging ways to get your cardio in and<\/em> train more muscle groups than you would by incline walking or jogging. Let\u2019s check out this full-body high-intensity interval training workout:<\/p>\n\n\n\n

    Jumping Jack (1 minute) \u21d2 High Knees (1 minute) \u21d2 Mountain Climber (1 minute) \u21d2 Jump Squat (1 minute) \u21d2 Plank Jack (1 minute) \u21d2 Burpee (1 minute)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    The goal is to perform these activities one after the other with little to no rest in between. For instance, you would start with jumping jacks for a minute, immediately jump to high knees, then do mountain climbers.<\/p>\n\n\n\n

    A bit of rest between the movements is okay, especially if you feel winded and unable to continue. However, do your best to limit the pauses and only take a break once you do all six exercises for a minute.<\/p>\n\n\n\n

    Take up to three minutes to recover once you complete one round and do another two to three rounds, depending on how you feel and what you can handle.<\/p>\n\n\n\n

    \"jump<\/figure>\n\n\n\n

    On the topic of tempo<\/strong>, don\u2019t rush through the activities, especially early in the workout. You\u2019ll be rested at first, so it might make sense to push yourself hard. However, fatigue has a way of building up, and you might feel exhausted by the end of the first exercise.<\/p>\n\n\n\n

    Compare the workout to a run in the park. Just as you wouldn\u2019t start your run with a sprint, you shouldn\u2019t train at too high an intensity when you start the circuit. <\/p>\n\n\n\n

    Maintaining a consistent tempo is also vital for proper form. The quicker you do the exercises, the more likely you are to experience a breakdown in your form. <\/p>\n\n\n\n

    In contrast, by doing reps more slowly, you can focus on the range of motion, your body\u2019s position, and activating the correct muscles.<\/p>\n\n\n\n

    What equipment you will need<\/strong>:<\/strong> an exercise mat<\/p>\n\n\n\n

    Workout duration:<\/strong> 8 to 30+ minutes, depending on how many rounds you do<\/p>\n\n\n\n

    4. Resistance Band Program For Strength and Definition<\/h2>\n\n\n\n
    \"women<\/figure>\n\n\n\n

    Next on our list, we have an at-home program that blends resistance band and bodyweight exercises to train the whole body. There are three weekly workouts, each targeting a specific region of the body:<\/p>\n\n\n\n