Bodyweight Workout for Women –  [Weekly Exercise Plan for A Leaner You]

Being a woman means a constant struggle between training motivation and managing your busy schedule. As women, we carry a ton of responsibilities on our shoulders – job, housework, kids, hobbies and what not. But that shouldn’t stop you from taking care of your fitness. We have curated the best bodyweight workout for women plan which can help you stay on track and achieve your fitness goals consistently. 

Research performed on non-athletic women trainers (21-23 years) shows that following a 10-weeks bodyweight workout for women significantly improves women’s overall fitness. ^[1]

Before Beginning, Here are Some Things to Keep in Mind

Everybody is Built Different

Everyone has a different metabolism rate. The key to overcoming your self-limitations is to look beyond your daily struggles and discipline yourself to follow a strict workout routine. 

Results Vary

Remember that you may not notice results as fast as others – but that just means you are built differently and eventually you will achieve your goal. Be patient and focused. Don’t compare your progress to others.

Hitting Plateaus is Common

Add more resistance to your workouts. Get barbells, push-up handle bars and kettlebells to make your regular workout more challenging.

Make a list of training essentials. For example, adding resistance bands to your daily exercises can increase workout resistance. You can also invest in a good Gym mat to train from home.

Hydration and Balanced Diet is Key

Eat more lean protein and cut back on carbohydrates and sugars to get rid of body fat faster and promote muscle fiber production. 

Suggested Read: How to Get Rid of Lower Belly Fat: Diet Tips and Exercises

Self-Care is Essential

Prioritize rest, recovery and warm up to avoid wearing yourself out. It will help you stay more consistent on your workouts.

Bodyweight Workout for Women – Classic Circuit 

Warm-Up (5-10 minutes)

Before diving into the circuit, it’s essential to warm up to prevent injury and improve circulation. You can do light cardio, such as jumping jacks, jogging in place, or brisk walking, combined with some dynamic stretches like arm circles, leg swings, and hip rotations.

Circuit Workout (Repeat 2-3 Times)

1. Squats (Legs and Glutes)

• Stand with your feet hip-width apart.
• Lower your body by bending your knees, keeping your back straight.
• Aim to get your thighs parallel to the ground.
• Push through your heels to return to the starting position.
• Do 12-15 reps.

Suggested Read: How To Squat Properly? Squat Tips And Benefits (202

2. Push-Ups (Chest and Triceps)

• Start in a plank position with your hands slightly wider than shoulder-width apart.
• Lower your body by bending your elbows, keeping your body in a straight line.
• Push back up to the starting position.
• If regular push-ups are too challenging, modify by doing them on your knees.
• Do 10-12 reps.

3. Glute Bridges (Glutes and Lower Back)

• Lie on your back with your knees bent and feet flat on the ground.
• Lift your hips off the ground by squeezing your glutes and pushing through your heels.
• Hold for a second at the top and then lower back down.
• Do 12-15 reps.

4. Plank (Core)

• Get into a forearm plank position with your elbows directly under your shoulders.
• Keep your body in a straight line from head to heels.
• Hold this position for 30-45 seconds, or as long as you can maintain good form.

5. Lunges (Legs and Glutes)

• Stand with your feet hip-width apart.
• Take a step forward with your right foot and lower your body until both knees are bent at a 90-degree angle.
• Push off your right foot to return to the starting position.
• Alternate legs and do 12-15 reps on each side.

6. Tricep Dips (Triceps)

• Find a stable surface like a chair or a step.
• Sit on the edge with your hands placed next to your hips.
• Lift your body off the surface, bending your elbows.
• Lower your body until your elbows are at a 90-degree angle.
• Push back up to the starting position.
• Do 10-12 reps.

Cool Down (5-10 minutes)

Finish your workout with a cooldown exercise  to promote recovery and reduce muscle soreness. Stretch your major muscle groups, holding each stretch for 15-30 seconds. Focus on your legs, arms, chest, and back.

Bodyweight Workout for Women – Dynamic Circuit 

Warm-Up (5-10 minutes)

Start your workout with a brief warm-up to increase blood flow and reduce the risk of injury. You can begin with light cardio such as jogging in place, high knees, or jumping jacks, followed by dynamic stretches like leg swings and arm circles.

Circuit Workout (Repeat 2-3 Times)

1. Crab Walks (Full Body)

• Sit on the ground with your knees bent and your hands behind you, fingers pointing backward.
• Lift your hips off the ground, and walk forward by alternately moving your left hand and right foot and then your right hand and left foot.
• Continue crab walking for 20-30 seconds.

2. Bird Dogs (Core and Back)

• Start on your hands and knees in a table-top position.
• Extend your right arm forward and your left leg backward, keeping them parallel to the ground.
• Hold for a moment and then return to the starting position.
• Alternate sides and do 12-15 reps on each side.

3. Wall Sits (Legs and Glutes)

• Find a wall and lean your back against it.
• Slide down until your thighs are parallel to the ground, as if you’re sitting in an invisible chair.
• Hold this position for 30-45 seconds or as long as you can.

4. Plank Leg Lifts (Core and Glutes)

• Start in a forearm plank position.
• Lift your right leg a few inches off the ground, keeping your core engaged and hips level.
• Lower your leg and switch to the left leg.
• Continue alternating leg lifts for 12-15 reps on each side.

5. Mountain Climbers (Cardio and Core)

• Begin in a high plank position with your hands directly under your shoulders.
• Bring your right knee toward your chest and then switch to the left knee in a running motion.
• Continue this motion for 30-45 seconds, maintaining a steady pace.

6. Side Plank with Hip Dips (Obliques)

• Lie on your left side with your legs straight and your left elbow directly under your shoulder.
• Lift your hips off the ground, creating a straight line from head to heels.
• Lower your hips down toward the ground and then lift them back up.
• Do 10-12 hip dips on each side.

Cool Down (5-10 minutes)

Finish your workout with a cooldown exercise to promote recovery and flexibility. Stretch your major muscle groups, holding each stretch for 15-30 seconds. Focus on your legs, arms, chest, and back.

Bodyweight Workout for Women – Weekly Plan

Overall Duration

Follow the weekly bodyweight workout plan for at least 8-12 weeks.

Who Should Do It

• Beginners new to structured bodyweight workout routine.
• Women who want to improve their Overall Fitness.
• Busy Individuals and those who want to train at home.
• Women who want a leaner and toned physique.

The workout plan is ideal for home workout sessions as it brings a versatile collection of easy-to-do exercises at home.  

Expected Results

• Improved Strength
• More Cardio Stamina
• Toned and Leaner Physique
• Better Flexibility and Balance
• Reduced Stress and Fatigue
• Elevated Energy Levels
• Better Sleeping Habits
• Healthy Lifestyle Habits

 DAY 1: CLASSIC BODYWEIGHT CIRCUIT (35-45 Minutes)

Exercise	Duration/Reps	Sets
Squats	12-15	3 sets
Push-Ups	10-12	3 sets
Glute Bridges	12-15	3 sets
Plank	30-45 sec	3 sets

DAY 2: REST/ACTIVE RECOVERY

DAY 3: LOWER BODY AND CARDIO CIRCUIT (Approx 30-40 Minutes)

Exercise	Duration/Reps	Sets
Lunges	12-15/leg	3 sets
Mountain Climbers	30-45 sec	3 sets
Wall Sits	30-45 sec	3 sets

DAY 4: UPPER BODY AND CORE CIRCUIT (Approx. 30-40 Minutes)

Exercise	Duration/Reps	Sets
Push-Ups	10-12	3 sets
Tricep Dips	10-12	3 sets
Bird Dogs	12-15/side	3 sets

DAY 5: CLASSIC BODYWEIGHT CIRCUIT (Approx. 35-45 Minutes)

Repeat as Day 1

DAY 6: REST/ACTIVE RECOVERY

DAY 7: DYNAMIC BODYWEIGHT CIRCUIT (Approx. 30-40 min)

Exercise	Duration/Reps	Sets
Crab Walks	30-45 sec	3 sets
Bird Dogs	12-15 reps each side	3 sets
Wall Sits	30-45 sec	3 sets
Plank Leg Lifts	12-15 reps each side	3 sets
Mountain Climbers	30-45 sec	3 sets
Side Plank with Hip Dips	10-12 reps each side	3 sets

Tips to Follow for Effective Bodyweight Workout for Women 

• Warm up before each workout – Do 5-10 minutes of light cardio and dynamic stretches.
• Cool down after each workout – Perform static stretches to improve flexibility and reduce muscle soreness.
• Drink Water throughout your workouts and maintain a balanced diet to support your fitness goals.
• Gradually increase the workout intensity by adding more sets, repetitions, or advanced exercises variations.
• Track your progress to stay motivated and keep pushing your limits.

The Bottomline

Bodyweight workout for women is a promising start for beginners and women who struggle with exercise discipline. The best thing about the aforementioned plan is that you can perform every exercise at home during your own time. Remember that if you can not find time to train today – chances are that you are never going to find time. So, start it today!

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References

[1] The Impact Of Ten Weeks Of Bodyweight Training On The Level Of Physical Fitness And Selected Parameters Of Body Composition In Women Aged 21-23 Years