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]

Table of Contents

1 Before Beginning, Here are Some Things to Keep in Mind

2 Bodyweight Workout for Women – Classic Circuit

3 Bodyweight Workout for Women – Dynamic Circuit

4 Bodyweight Workout for Women – Weekly Plan

5 Tips to Follow for Effective Bodyweight Workout for Women

6 The Bottomline

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.

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.

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.