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You are here: Home / Fitness For Women / 10 Full Body Workouts At Home For Women (15 Minutes, Bands, Bodyweight & Dumbbells)

Last Updated on Nov 19th, 2020 fitasamamabear

Disclaimer: Always keep in mind that these are techniques and exercises I have used in my own training programs as well as those of my clients. What is right for us, may not be right for you depending on your health history! Always consult with a certified professional or doctor before jumping into a new type of program. You know your body best so don’t forget to show it some love by taking care of it

Pinterest image: collage of a woman performing various total body workouts at home

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.

 

Pinterest image: collage of a woman performing various total body workouts 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.

Woman in a pink shirt and purple pants performing a bulgarian split squat off a bench in the gym

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.

Get Strong At Home.. In Just 16 Weeks!

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.Pinterest image with text: woman in dark workout clothes performing a side lunge in front of a kettlebell with text about workouts at home

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:

  • can be done at home (you’ll begin using just your bodyweight and then progress to resistance band training)
  • are broken up into four workouts each week
  • are completed in 20-30 minutes (most under twenty)
  • come with full video demonstrations and a step by step breakdown of how to perform them, exactly like being in the studio with me!

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)

Buy Now

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!

Pinterest image with text: woman outside performing a lunge with a text block over top about 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!

 

Related Posts:

  • Full Body Workouts At Home For MomsFull Body Workouts At Home For Moms
  • 20 Minute Full-Body Workout At-Home For Women20 Minute Full-Body Workout At-Home For Women
  • 10 Minute Bodyweight Circuit Workout10 Minute Bodyweight Circuit Workout
Last updated on 11/19/2020

Filed Under: Fitness For Women, Workouts Tagged With: at home workout, workout

Comments

  1. Sie | The Mom Pinager says

    04/24/2018 at 11:16 pm

    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!  

    Reply
    • fitasamamabear says

      04/25/2018 at 1:41 am

      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?

      Reply
  2. Crazy Bulk says

    07/08/2019 at 6:15 pm

    Hi,
    Really helpful article. I liked it has to work for you to be effective. Thanks for sharing.

    Reply
    • fitasamamabear says

      07/09/2019 at 12:35 am

      Glad you enjoyed it!

      Reply

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About Me

About Me

Hey There! I’m Shelby, a Certified Strength Coach (CSCS) and certified nutrition coach (PN) in everyday life as well as mama to two beautiful girls! I’m a chronic foodie, workout junkie and feeder of stray cats. I love heavy lifting but am a firm believer that as a mama you’ve got to do whatever the hell that works FOR YOU and I’m here to give you a few ideas. I believe food is fuel but indulgences are a must because well, as you’ll see… I’m a chocolate fiend!

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