The Best Workout Programs for Busy Women

As a woman in my late twenties, I look for the best workout programs to remain fit, strong, and confident. You can also reach your fitness and health targets with inspiration and proper fitness training.

In this article, we’ll explore different women’s fitness routines and the advantages of exercising that can help you achieve your desired results.

Whether you’re new to fitness or want to modify your daily routine, keep reading to learn more.

Female-specific Workout Programs

It’s time to dig into the specifics of fitness training. There are numerous workout plans, but I’ve narrowed them down to the best workout programs for women.

Program 1: 30-minute High-intensity Interval Training (HIIT)

HIIT workouts alternate between intervals of high-intensity exercise and rest. Women on a time crunch but want to achieve maximum results may consider this form of exercise.

In a standard HIIT workout, I do several activities for a predetermined period (usually 30 seconds to one minute). After each exercise, I rest for about 15 to 30 seconds.

If you want to engage the different muscles in your body, such as the hamstrings, deltoids, or glutes, you can follow this routine:

Round 1: The Warm Up

• 3 reps of 30-second mountain climbers
• 3 reps of 30-second jumping jacks
• 3 reps of 30-second squat jumps
• 30-second rest in between each 30-second interval

Round 2: Upper Body Strength

• 3 reps of 30-second burpees
• 3 reps of 30-second push-ups
• 3 reps 30-second plank hold
• 30-second rest in between each 30-second interval

Round 3: Leg Strength

• 3 reps of 30-second box jumps or step-ups
• 3 reps of 30-second leg lunges
• 3 reps of 30-second leg raise
• 30-second rest in between each 30-second interval

Cool-Down: I do light stretching for muscle relaxation and soreness prevention.

Feel free to modify this exercise to suit your level of fitness. Some workouts may be too intense for other body types and can cause torn muscles, so always listen to your body.

Program 2: Strength Training

Building lean body mass is the primary objective of the strength training program. It improves the body’s muscle toning, endurance, bone density, and metabolism. This is the perfect workout for women looking to tone their muscles.

The most commonly used equipment in strength training are dumbbells, resistance bands, and your body weight. I perform a sequence of exercises focusing on each muscle group, trying to exhaust each before proceeding to the next routine.

Here is an example of a full-strength training routine.

• Warm-Up: Five to 10 minutes of light cardio, such as jogging or jumping jacks, to get your heart rate up and prepare your muscles for the workout.
• 3 sets of squats (8-12 reps)
• 3 sets of deadlifts (8-12 reps)
• 3 sets of dumbbell chest presses (8-12 reps)
• 3 sets of dumbbell rows (8-12 reps)
• 3 sets of bicep curls (8-12 reps)
• 3 sets of tricep extensions (8-12 reps)
• Rest: 30 seconds to one minute between sets for muscle recovery and breath regulation.
• Cool-Down: Light stretching for five to 10 minutes for muscle relaxation

I change the number of sets, repetitions, and equipment weights according to what I feel comfortable with. As you get stronger, you can progressively increase the intensity of your workouts to keep your muscles engaged.

Program # 3: Yoga

Yoga is one of the best workouts for the mind and body. It’s also a very low-impact workout that’s easy on the joints. Yoga focuses on slow, regulated movements that improve flexibility and balance.

With the right amount of practice, yoga can decrease your chances of injuries. For guidance, you may check out a yoga Youtube channel or a local class.

The benefits of yoga that I find very helpful are:

• Reducing stress: Yoga’s deep breathing techniques and emphasis on mindfulness lower stress levels and greatly enhance your mental health. Women like us who balance the pressures of work, family, and other obligations may also find this very helpful.
• Improving posture: Many yoga postures focus on strengthening your core and upper body, improving your posture, and relieving any back discomfort.
• Strengthening muscles: While yoga is not as severe as the traditional strength training I’ve mentioned above, it does give you a full-body workout that significantly develops muscle tone and general strength.

I gradually upped the complexity of my yoga poses as soon as I got more accustomed to the postures and movements. I am now more flexible and able to do intense yoga routines like:

Sequence 1:

• Mountain Pose
• Forward Bend
• Halfway Lift
• Plank Pose
• Chaturanga
• Upward-facing Dog
• Downward-facing Dog
• Repeat for three rounds

Sequence 2:

• Warrior I
• Warrior II
• Triangle Pose
• Repeat for three rounds

Sequence 3:

• Pigeon Pose
• Lizard Pose
• Half Pigeon Pose
• Repeat for two rounds

Sequence 4:

• Cobra Pose
• Downward-facing Dog
• Child’s Pose
• Cool-down: Five to 10 minutes of deep stretching to help your muscles relax and prevent them from being too sore

Always remember to breathe deeply and move slowly during yoga, focusing on the sensation of your body and feeling it unfold. Your flexibility and strength will increase over time, and you may become more at ease and revitalized after each yoga session — like me.

Program #4: Blogilates

Fitness influencer Cassey Ho founded the Blogilates fitness brand and lifestyle website. The brand’s primary purpose is to support women leading active and healthy lifestyles, all in the comfort of their homes.

The brand offers resources to help you on this journey, such as motivational content, workout videos, and dietary assistance. The Blogilates routine is a mixture of yoga and Pilates.

Here is a sample of a quick and easy Blogilates routine.

Warm-up (5 minutes):

• Cat-cow stretch
• Downward-facing dog
• Warrior I

Round 1 (10 minutes):

• Pilates 100s
• 10 reps of Pilates scissors on each leg
• 10 reps of Pilates single leg stretch on each leg

Round 2 (10 minutes):

• 10 reps of Warrior III on each leg
• 10 reps of Triangle Pose on each side
• Repeat Warrior I

Round 3 (10 minutes):

• Child’s Pose
• Cobra Pose
• Repeat Downward-facing Dog

Cool-down (5 minutes):

• Child’s Pose
• Savasana

How Exercise Helps Women

Exercising regularly is one of the most beneficial activities I have done for my physical health and well-being. Moving your body throughout the day has lowered the risk of developing chronic illnesses like diabetes, high cholesterol, and stroke.

Likewise, it improves your mood, boosts energy, and maintains your psychological well-being. The best workout programs boost confidence and self-esteem. Many women testify that as soon as they start taking better care of their bodies, they feel better about their body image.

My endurance and stamina greatly improved as well. Increased stamina enables me to overcome the obstacles of daily life with ease.

So, what are you waiting for? Check out My Fit Station for more wellness routines and create the best workout program for yourself. We are always happy to guide you on your fitness journey!

FAQs

Sources:

https://www.blogilates.com/
https://skinnyms.com/10-workouts-for-busy-women-who-want-to-get-fit/
https://www.theladders.com/career-advice/7-quick-and-highly-effective-workout-routines-for-busy-people
https://sworkit.com/sworkit-articles/simple-exercises-tone-body