As a personal trainer, I’m constantly designing workout routines for women to suit their exact needs and goals. Some women come to me, knowing they can only exercise twice a week with maybe a yoga session thrown in.
Others have athletic performance goals that require a precise combination of cardio and strength training.
While every person is different, there is one thing I would say for those struggling to find the time. If you can’t get to the gym because of busy work or family life, then consider workout plans for women at home.
Some might call me crazy for suggesting something that might reduce the amount of work I get. But, to be honest, I would rather know that people are improving their health and starting feeling great again, than not doing any training at all.
So, I’ve put together a list of the best female workout plans that I have tested out myself.
HIGHLIGHTS & BENEFITS
OUR #1 RATED
Bikini Body Workouts
2. Work Out Anywhere
5. Sweat With Kayla
1. Editor's Choice: Bikini Body Workouts
Having a bikini body isn’t just about looking fit on the outside but also feeling good on the inside. Jen Ferruggia stood by this mindset when she designed and launched the Bikini Body Workouts.
The workouts are short yet effective in natural fat burning and muscle building. Best of all, the program doesn’t require any special workout equipment. Just have your training videos ready on your iPad or PC and you’re good to go.
Because Jen advocates for strong and sexy females, she also provides a comprehensive nutrition guide, including a shopping and supplement list for optimum health and nutrition benefits.
I appreciate that it’s a comprehensive nutrition program that involves working out and healthier food choices. Also, an investment of only 3 hours a week won’t take so much of your time. If you’re busy with work or family, this program may be suitable for your lifestyle.
2. Work Out Anywhere
One of the keys to sticking with a fitness plan is not to get bored with the same routines all the time.
What Jessica and Justin Rundle have created with this service is a collection of easy to follow high-intensity interval training (HIIT) routines.
You simply log in and pick a part of your body you want to work on, and within 15 minutes you’ll be sweating and exhausted.
What many women love is that it also contains a lot of material for planning meals and proper nutrition.
Now, I was very impressed by the large selection of different types of fitness routines, and the direct support and chat with trainers are great. It’s not the cheapest exercise plan for women, but you get what you pay for, and having someone help you along the way is worth a lot.
It seems like this workout regimen for women and men has been around for longer than I can remember.
But I recently pulled out the original version, and it’s still a great full-body challenge.
The aim is to train 6 days a week for 13 weeks and burn maximum amounts of fat while improving your overall fitness level.
What many people like is that you can easily adjust the intensity level from muscle building to weight loss.
Personally, I like that it includes a lot of focus on stretching as well as some yoga.
Check this video from BuzzFeed below to know more how P90x changed people's lives.
If you can commit to an exercise routine for women that requires about 70 minutes per day, then this is a good option, but factor in that you will need to spend a bit of money on some equipment.
This is another awesome fitness program from BeachBody that is very easy to follow along with at home.
Compared to P90X above, you won’t need as much equipment, and the great thing is that if you use the online subscription version, you can have access to both Insanity and P90X.
If you want to burn a lot of calories and fat in a short space of time, then Shaun T’s Insanity has you pretty much covered.
What a lot of friends of mine like about it is that once you find your preferred routines, you can switch things around just like you want.
One word of caution, though. If you’re out of breath after a flight of stairs or struggle running half a mile, then this may not be the best entry point for getting fit again.
5. Sweat With Kayla
You might have seen Kayla Itsines on Instagram, where she has gained quite a lot of following for tons of free fitness material.
In reality, you’ll be able to achieve a lot by simply following her social media tips.
But I always advocate spending a little bit of money in order to motivate you into working out regularly.
What women all over the world love about the simple to follow app is that it’s not about building strong muscles, but rather about losing some weight and fitness.
You can start with a monthly subscription to see if you like it, but if it is a good option for you, then make sure you take advantage of the annual subscription discount.
The only thing I would point out is that you might want another app or service to cover diet and nutrition like Noom.
6. Tone It Up
I’ve been a long-time follower of Tone It Up, and I have to say that they have one of the most enjoyable blogs and email lists.
Everything about the program is designed for the needs of women, so you don’t have to adapt the exercises to not look like a bodybuilder.
The app also makes it quite easy to design a workout schedule for women who are busy at work and/or with family life.
Simply choose some classes and set reminders to do them for the days and times that will work best for you.
The only downside is that all the diet and exercise services are not bundled into one subscription and app.
That being said, I find using the computer is easier for going through the nutritional advice.
7. Fit Girl's Guide 28-Day Jumpstart
If you don’t fancy the idea of a monthly subscription-based service, then the 28-Day Jumpstart program might be a good option for you.
There is no shortage of positive reviews from women who found the combination of food and exercise planning very helpful.
You get a clear and easy to follow guideline along with grocery lists that will help you plan out your weeks better.
I wouldn’t classify it the best workout routine for women because it doesn’t include support and forum services.
But if you just want something with a single payment, then it’s well worth the investment.
Do You Have to Go to the Gym to Lose Weight and Get Fit?
No, you don’t have to go to the gym to lose weight and get fit as there are plenty of other ways to workout from the comfort of your home.
While a tailor-made gym routine for women is probably the most effective way, you can still achieve a lot with little to no equipment.
The other thing to keep in mind is that most of your hard work from exercising can be undone if your diet isn’t fixed. As a general rule, you should assume that 70% of your fitness and weight loss goals come from your diet.
According to a study, fitness instructors’ recommendations should be followed in gym context and should be contingent upon an individual’s objectives, physical capacity, physical characteristics and experience (1).
What Kinds of Equipment Do You Need for Your Home Gym?
For the most part, the above choices, including Work Out Anywhere, mainly include moves and routines that take advantage of your own body weight. However, there are a few pieces of equipment that can help you achieve more.
1. Resistance Bands
Rather than invest a ton of money in dumbbells, you can achieve the same and even better results, by using resistance bands. They usually come in packs of 5 or 6 with different thicknesses.
According to some studies, the usage of resistance bands significantly increased the strength of the lower extremities in people with type 2 diabetes (2).
2. Exercise Mat
If you have a carpet at home, then you might get away without an exercise or yoga mat, but it could get a bit uncomfortable to do floor exercises on wood or tiled flooring.
3. Push-Up Bars
One of the most common bodyweight exercises you can encounter is the good old-fashioned push-up. Over time, it can become a bit sore in your wrists, so these simple bars can reduce the pressure.
Just in case you thought push-ups were too easy, there's a simple invention called a push-up bar that adds even more of a challenge to the exercise. This simple tool makes push-ups more challenging and allows you to get more out of every rep.
4. Medicine Ball
Medicine balls are great for doing different types of cardio and strength routines, and they can be a good option for doing squats and deadlifts. Just go easy on the size of the ball, as you don’t want to struggle from the start.
Social Media Celebrities Vs. App-Based Programs
I have seen some of the best workouts for women on Instagram by many female athletes and celebrities. Whether you follow Alexis Ren or Kayla Itsines, you can get some great routines for free.
Personally, I suggest getting an app-based program, though, as it’s far easier to layout different exercises.
Most of these social media celebs also have great paid services where they go into a lot more detail.
You’re also going to be more inclined to do the exercises if you’ve invested a bit of time.
Choosing the Right Program
Making your final decision will come down to personal preferences, goals, and of course, money. To help you make your own decision, make sure you factor in the following.
1. Set Your Goals
If you want to lose a few pounds and just get back in shape a bit, then you don’t need something that will give you a heavy-duty full body workout routine for women. That’ll be just overkill.
However, as your fitness improves, your goals might shift and having the option to switch gear a bit is always great. So, make sure you check for the types and number of different routines on offer.
2. Figure Out How Much Time You Have
Some of the above programs will require that you invest over an hour for 6 days a week. That’s great if you can do it, but if you’re living life between a busy job and raising kids, then short 15 minute HIIT routines will be far more suitable.
3. Make The Right Investment
First of all, I’d say it’s important to spend a little bit of money. If you just use free info online, then there is a strong chance that you’ll lose interest. And because you didn’t spend anything, there’s nothing to lose by giving up.
You’ll be surprised how much even a small investment will pay in returns when it comes to motivation.
What is the most popular Beachbody workout?
The most popular Beachbody workouts are P90X and Insanity. While the original ones require quite a time investment, there are new and shortened versions that are still very effective.
How can I lose tummy fat fast?
You can only lose tummy fat fast if you drastically switch your diet away from carbs and do a lot of core and ab exercises. This doesn’t mean every day, but 3 to 4 times a week would be a minimum.
Is working out 30 minutes a day enough to lose weight?
Yes, working out 30 minutes a day can be enough to lose weight, but this depends on your goals. It will help with gradual weight loss when accompanied by a net negative calorie diet.
What’s The Best Online Weight Loss Program?
The best online weight loss program in my opinion is the Bikini Body Workouts. I have recommended it to countless clients who struggle to meet with me at the gym, and because the instructions are so easy to follow, they don’t feel like they might be doing something wrong.
I have spent a lot of time watching all the videos to analyze the combinations of exercises, and it really is a well thought out and executed system. The program is easy to follow and the support for both training and meal planning and overall lifestyle haul is commendable.
Give it a try and see how you like it, and make sure you let us know on social media how you got on.
Bikini Body Workouts
OUR #1 Weight Loss Program