You can easily start a home workout for women without any equipment by using simple yoga poses and effective bodyweight exercises. These types of movements use your own body weight as resistance, making them perfect for building strength and staying active at home.
At-home workouts that focus on bodyweight exercises at home are one of the best ways to improve overall fitness. They help you build muscle, increase endurance, boost cardiovascular health, and support healthy weight loss—all without going to the gym.
If you don’t have time or prefer not to go to the gym, you can create a quick no equipment workout in any small space at home. Just clear a little area in your room and you’re ready to begin your fitness routine.
In this guide, you’ll discover 30 bodyweight exercises for women that you can adjust based on your level—beginner, intermediate, or advanced. Start with simple moves and gradually increase intensity as your strength improves.
Bridge
Activate your core and posterior chain (backside of your body) with a bridge. This is a great exercise to use as a warm-up.
Directions:
Lie on your back with your knees bent, feet flat on the floor, and your arms extended by your sides.
Pushing through your feet and bracing your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
Slowly retu to the starting position and repeaChair squ
Chair squat
Body weight squats could improve the strength and function of your muscles, tendons, and bones, which can help reduce your risk of injury and make everyday movements easier.
Starting with a chair underneath will help you master proper form.
Directions:
Stand in front of the chair with your feet shoulder-width apart, toes pointed slightly out.
Hinge at your hips and bend your knees, then lower back and down until your bottom touches the chair. Allow your arms to extend out in front of you.
Push up through your heels and return to the starting position.
Knee pushup
A beginner-style pushup, this move will help you build upper-body strength before attempting a standard pushup.
Directions:
Get into a high plank position from your knees.
Maintaining a straight line from your head to your knees, bend your elbows to lower yourself down to the ground. Keep your elbows at a 45-degree angle.
Push back up to start.
Stationary lunge
Hit your quads, hamstrings, and glutes with a stationary lunge.
Directions:
Split your stance with your right leg in front. Your right foot should be flat on the ground, and your left foot should be up on its toes.
Bend your knees and lunge, stopping when your right thigh is parallel to the ground.
Push up through your right foot to return to the starting position. Repeat for the desired number of reps, then switch legs.
Plank to Downward Dog
This move will test your upper body, especially your shoulders.
Directions:
Get into a high plank position, with your hands stacked underneath your shoulders and your feet close together.
Keeping your core engaged and your hands and feet stationary, pike your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral. Your gaze should be directed toward your feet.
Hold here for a second, then return to the plank. Repeat.
Straight-leg donkey kick
Donkey kicks are a great beginner exercise for the glutes. They isolate the three glute muscles and force them to contract.
Directions:
Get on all fours, with your hands aligned beneath your shoulders and your knees beneath your hips.
Keeping your back straight, push your right foot out to the imaginary wall behind you while keeping your leg straight.
Your foot should remain flexed (toes pointing down to the floor) throughout. Take care to keep your hips square to the ground. Squeeze your buttocks at the top.
Return to the starting position. Repeat for the desired number of reps. Repeat on the other leg.
Bird Dog
The Bird Dog pose is a full-body move that requires balance and stability. It’s easily scalable to your ability level. Consider starting with this version if you’re a beginner.
Directions:
Get on all fours, ensuring your hands are directly underneath your shoulders and your knees are underneath your hips.
Keeping your neck neutral, simultaneously extend your left arm and right leg, keeping your hips square to the ground. Pause here for 2 seconds.
Return to the start position. Repeat with your right arm and left leg.
Forearm plank
Planks are a full-body exercise that can improve overall strength, stability, and athletic performance while reducing your risk of injury.
Directions:
Assume a plank position on your forearms. Your body should form a straight line from head to feet.
Ensure your lower back and hips don’t sag.
Hold the position for 30 seconds to 1 minute. This counts as one set. Perform 2 sets.
Side-lying hip abduction
You may not think about strengthening your hip muscles until they start to bother you, but reconsider, especially if you spend most of your day sitting.
Directions:
Lie on your left side, supporting your head with the left hand and placing the right hand in front of your body.
Keeping your legs straight, stack the right leg over the left leg, keeping your hips pointed forward.
Lift your right leg up, maintaining your body’s position. Make sure your hips don’t open up.
Return to the start position. Repeat for the desired number of reps, then perform on the other side.
Bicycle crunch
Bicycle crunches directly target the rectus abdominis, also known as the “six pack.”
Directions:
Lie on your back and bring your legs to a tabletop position. Bend your elbows, and put your hands behind your head.
Crunch up and bring your right elbow to your left knee, straightening your right leg.
Release the crunch slightly. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee.
If you’ve mastered the beginner routine, you’re ready to take on these intermediate moves.
Complete 2 sets of 10 to 15 reps of each exercise below, then move on to the next after 1 minute of rest.
An alternative, more advanced approach is to complete timed rounds. For instance, complete 1 minute of each exercise and repeat the circuit twice.
Compete against yourself to get just 1 or 2 more reps each time you complete the routine. However, don’t sacrifice good form for extra reps. It’s better to perform fewer reps and maintain proper form to help reduce injury risk.
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