Workout For Women

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The best at-home workouts to help you stay healthy and fit

The best at-home workouts to help you stay healthy and fit

To get in great shape, you don't need a fancy gym membership or expensive exercise equipment. The best workouts can often be done at home, and they use your own bodyweight to work almost every muscle in your body. You don't need much space or equipment to get moving, whether you set up an exercise mat and resistance bands in the corner of your bedroom or have a larger area to work up a sweat.

Regular exercise is beneficial for immunity and can help flush bacteria out of the lungs and airways, in addition to looking good and building strength. Furthermore, staying active is essential for maintaining a healthy mindset, especially if you work from home. "It's important to stay consistent with your workouts if you work from home to help maximize productivity and maintain a routine," says certified personal trainer Alix Turoff, MS, RD, CDN, CPT.

Working out at home can be simple for those who have a home gym, but for those of us who are used to training in a studio, we must get creative. "If you're at home and don't have any tools, your body is your own machine!" Put it to use,

Below, we've compiled a list of some of our trainers' favorite at-home workout movements for you to try out. Choose six exercises, divide them into two circuits, and perform each exercise for 12-14 reps three times through each circuit. Always consult your physician or healthcare practitioner before beginning any exercise program.

Workouts for the Legs and Glutes


Air squats, side step squats, sumo squats, jump squats, and weighted squats are all good options. To add some extra resistance to your squats, try holding a large bottle of detergent; just make sure the lid is on tight.


Front lunges, back lunges, and even side-to-side lunges are great exercises for targeting the lower body's large muscles. Jump lunges are a more advanced movement that will raise your heart rate.

Bridge over the Glute

This is an excellent bodyweight exercise for warming up the glutes and other muscles before adding more range of motion or weights. Resistance bands can help you improve your glute bridge, and make sure you engage your core as well as your glutes. Begin with a regular glute bridge and progress to the single-leg bridge, which is particularly effective because it works your hamstrings, glutes, and core.


Look for a sturdy box or bench to do some low-impact step ups on. This exercise is great for improving balance, strength, and stability. For added resistance, place some weights or detergent bottles on either side of the body.


Perfect this movement with just your bodyweight, then add a weight for added resistance, all while keeping your glutes engaged. Focus on timing to change things up; lower down on a slow three-count, then squeeze your glutes as you return to standing position on a one-count.

Sits against the wall

This effective and simple exercise, according to Turoff, activates your glutes, hamstrings, and quads. Try a 1:1 approach, where you work for 30 seconds and then rest for 30, then repeat 3-4 times until you feel the burn.

Workouts for the Abs and Arms


Push-ups are a great full-body workout that work almost every muscle in the body, with an emphasis on upper body and core strength. To make the transition easier, get down on your knees or do them against a countertop if you can't do a regular one.


Young says that "couches and chairs are a great alternative to a bench because they allow for a variety of movements." This is the best way to target the tricep muscles when doing dips.


Planks are probably the most effective core workout because they benefit the entire body and require a lot of core stabilization. Try planks on your forearms and, if possible, build strength in a side plank.

Taps on the Shoulders

Consider incorporating shoulder taps while holding a strong plank to increase stability and strength. Shoulder taps also target the transverse abdominals and obliques.


For a more difficult challenge, add a weight or a detergent bottle to the mix, and lift your feet off the floor.

Full-Body Exercises


This high-intensity, plyometric exercise is a great way to get your heart rate up and is a great way to end any workout. Tabata burpees are performed by pushing for 20 seconds and then resting for 10 seconds. Rep four to eight times for a full-body endurance workout.

Climbers on Mount Everest

Mountain climbers can help you gain strength, endurance, and cardiovascular stamina. Slow down and engage your core for some awesome ab work, or go fast to get your heart rate up.

Holding a Superman

Turoff enjoys this full-body exercise because it helps to strengthen the lower back, which is often overlooked when exercising. Try to hold for 15-30 seconds at a time, gradually increasing to a minute.

Rope Jumping

You don't need much experience or space to start jumping rope. This total-body workout improves cardio as well as strength. A jump rope is also a cheap and portable piece of exercise equipment.

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