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.
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.
If you’re looking to get fit, strong, and be able to keep up with your kiddos, check out How To Get Strong At Home – Busy Mom Edition. My 4 month, easy to follow, full-body workouts, perfect for busy moms. This strength training will program take you through basic full-body workouts and slowly builds upon the routines over a sixteen-week period to progressively boost strength. These workouts: The difference between these workouts and other at-home workout routines is that these full-body workouts are progressive. Meaning, they build on one another. Every four weeks the workouts change, and the exercises are slightly more advanced than they were before. This is crucial to developing strength. The best way to see results is to have a plan. And this one is easily set out for you – no thinking required! Because being strong isn’t optional when you’re a mom. Grab your copy of the How To Get Strong AF E-Book (when you click on the button a new window will open that will take you to securely process payment)
Get Strong At Home.. In Just 16 Weeks!
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!
Hi Shelby, are you open to video? I just followed 3 videos during my home workout this evening? I’m going to follow you on Pinterest. Thanks for sharing!
Hey! I actually do post a lot of videos to my youtube channel (check it out when you have a second). I’ve been trying to post a workout each week. Is there any specific equipment you have or style of workout you prefer?
Hi,
Really helpful article. I liked it has to work for you to be effective. Thanks for sharing.
Glad you enjoyed it!