10 Full Body Workouts At Home For Women (15 Minutes, Bands, Bodyweight & Dumbbells)

Use these full body workouts at home to strengthen, sculpt, and get fit! These at-home workouts for women are all done in under 15 minutes and vary from using no equipment, resistance bands, and dumbbells. Thus, skip the gym, stay home, get fit.

Before you start, check out The Busy Mom’s Ultimate Guide To At-Home Workouts. It’s a blog post I created that has everything you might ever question about working out at home.

 

Staying fit and active is crucial to remaining healthy. Unfortunately, between kids, work, life, and leisure it can sometimes be a bit hard to hit up a gym consistently and spend a full hour working on your goals.

Moreover, since consistency is key to being healthy (and there are tons of non-weight-loss benefits to staying fit!) finding a way to fit in workouts should be a priority (here’s how to make time for fitness when you’re super busy!). 

 

Why Full-Body Workouts At Home WORK

While I love lifting heavy weights I also understand it’s not overly practical for most people to commit to. And that’s okay! Further, I truly believe that you should find something you love and that works with YOUR schedule- not something you’re forcing yourself into and end up despising.

And truth is, for most people, quick and effective is what’s needed. More often than not people don’t have 45-60min to hit the gym three times a week. Instead, they need routines they can rock at home, in a makeshift gym, or with no equipment at all.

Thus, one of my goals with my clients is to always work WITH them and find a routine they feel they can remain consistent to that’s doesn’t take up a lot of time. Whereas interval training is great (check out why tabatas kick butt and how you can rock them) the majority of my clients want something a bit more practical, a bit less intense, and yet still a workout that makes them feel good.

If you’re brand new to working out, start here. Home workouts are effective because they allow you to:

• save time
• stay consistent
• fit the workout in when you can
• scale the intensity the same you would in the gym just in a different way

Regardless of your equipment, there are a lot of benefits to resistance training at home. Similarly, this can be done using just your body as well as external resistance. And while you can definitely make your own workout plan, sometimes it’s easier to just grab one.

Lastly, if you’re finding you need more (more support, more visuals, more accountability!) hit up the follow-along workouts and choose your sweat session based on your own needs! Just hit play & follow along.

 

About The Full Body Workouts At Home

The workouts below are quick and simple but effective. Furthermore, they focus on the posterior chain (specifically the glutes and back muscles) to help improve posture, help with day to day activities, and generally boost strength (check out the best at-home glutes exercises).

Likewise, these full body, at-home workouts don’t include plyometric (jumping exercises). Or if they do, there is a variation. Though jumping is a great way to develop powder, most moms just are not ready for them (read more about why moms should avoid jumping).

All of the workouts are:

• done in 15-20 minutes
• use basic equipment
• will focus on strengthening, toning, and working up a sweat

Remember, when it comes to full body workouts at home, the biggest thing to remember is to focus on engagement and activation versus going through the motions. You’ll get far more results this way.

Note: some of the workouts are hyperlinked to quick, video demos of the exercises. Thus, the ones that are not linked I’ve linked each exercise to a demonstration so you know what the exercise looks like.

 

Equipment For The Full Body Workouts At Home

These workouts for women use a variety of favorite at-home fitness tools! Indeed, there is something for everyone. However, if you’re just starting out working out from home, my biggest recommendation would be to pick up a pair of resistance bands as they’re the easiest and most cost-effective to use.

However, I’m obviously also a fan of one dumbbell workouts or TRX.

Many alternates between bodyweight exercises and resistance bands as they’re the easiest and most cost-effective to use. Specifically, a mini band (booty band) and a strength band. It’s what I recommend to all of my clients. But I’m also a fan of one dumbbell workouts, kettlebells and TRX.

You can grab your equipment from ProSource and use code mamabearfit to save some money.

 

At-Home Workouts For Women: Video Demos

These full body workouts at home are just that: the workouts. However, if you need a more structured approach or want to follow along with me while I walk you through the workouts, hit up my YouTube Channel.

I post new, follow-along workouts every other week, and this way you have some guidance on form.

 

 

1 Dumbbell Workout

A1. Bulgarian Split Squat With Parlof Press                                7/leg

A2. Plank Rows                                                                                8/arm

A3. Hack Squats                                                                               6/leg

A4. Push Ups With Jump Outs                                                      10

Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3-4 sets.

 

No Equipment EMOM Workout

A1. Squat to Push Plank                                                                          x6

A2. Single-Leg Curl To Bridge                                                                x5/leg

A3. Plank Extensions                                                                              x5

Set a timer for one minute. Perform the first exercise for the prescribed repetitions. rest the remainder of the minute before moving onto the next exercise. Repeat for a total of four rounds.

Tip: no sliders? No problem! Socks on a hardwood floor works just as well.

 

Dumbbell Muscle Burner

A1. Single Dumbbell Walking Lunge                                           8/leg

A2. Dumbbell Renegade Row                                                       7/arm

A3. Banded Goblet Squat                                                               10

A4. Bentover Dumbbell High Row                                                10

A5. Dumbbell Swings                                                                                   20

Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3-4 sets. 

Note: before you rock this at-home workout, make sure you have MASTERED the hip hinge.

 

Dumbbell Quickie

A1. Bulgarian Split Squat With Pause                                          10/leg

A2. Bentover 1 Arm Row                                                               7/arm

A3. Romanian Deadlift                                                                    10

A4. Tricep Push Ups                                                                        10

A5. Banded Goblet Squat                                                               10

Perform all exercises in order for the prescribed number of repetitions. Rest at the end of the set for 30-60 seconds and repeat for 3 sets.

Full Body No Equipment Workout

A1. Walking lunges                                              10/leg
A2. Push Ups                                                         12
A3. Squat with step out                                       10
A4. Reverse Plank Walks (crab)                         30s
A5. Mountain Climbers                                       30s

Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!

 

No Equipment Cardio HIIT

A1. Sumo Walks With Squat Jumps                    x30s                        

A2. Inchworms With Mountain Climbers         x30s

A3. Side Lunge With Jump                                  x30s

A4. Triple Bear Crawl                                           x30s

Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 3-4 rounds.

Full Body Workout With Abs Circuit

Band Deadlifts                                                                       15 reps

Tricep extensions                                                                  10 reps/arm

Bentover High Row                                                                10 reps

Single-Leg Bridge                                                               10 reps per leg

Squat & Press                                                                          10 reps

Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 3-4 rounds depending on how much time you have!

 

Full Body Workouts At Home: The Glute Burner

A1. Bodyweight Curtsy Lunge                                                     12/leg

A2. Banded Feet Elevated Glute Bridge                                      15

A3. Red Band Quadruped Kickback                                              12/leg

A4. Mini Band Abductions                                                             15/leg

A5. Frog Pumps                                                                               20

Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much time you have!

 

Red Band Circuit

A1. Mini Band Squat With Red Band Shoulder Press          10

A2. Red Band Quadruped Kickback                                            15/leg

A3. Seated Band High Row                                                            12

A4. Band Front Raise                                                                      10

A5. Plank With Mini Band Step Out                                            10/leg

Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 2-3 rounds depending on how much

 

Cardio Circuit

A1. Walking Db Lunge                                                                   10/leg

A2. In & Out Squats   (or add the jump)                                            15

A3. Plank Row                                                                                   8/arm

A4. Skips                                                                                               100

A5. Alternating Oblique Vups                                                          10

 

Perform all exercises for the prescribed number of repetitions in order. Rest at the end of the set and repeat for a total of 3-4 rounds.

 

Don’t forget to pin these Full Body Workouts At Home!

Staying fit and consistent with your workout doesn’t have to be a time-waster. These full-body workouts for women are simple but effective. Likewise, they’ll leave you breathless but feeling awesome. And the best part so that they can be done so quickly!