Tone Your Body With These At-Home Workouts for Women
These 12 awesome at-home exercises for women will have you burning fat and toning up along the way.
What You’ll Need to do These Exercises at Home
In order to perform these at-home workouts, you’ll first need to prepare a few items to help you along the way. Luckily, the exercise equipment necessary for these workouts is very minimal. Let’s take a look at the materials needed:
- Yoga Mat: Plank, CrissCross, Swim, Stability Ball, and Yoga exercises will all require a good Yoga mat. See our list of the Top 10 Yoga Mats
- Medicine Ball: The Axe workout is best performed with a medicine ball. See our list and guide on Medicine Balls | Wall Balls | Slam Balls
- Jump Rope: You’ll want to invest in a decent jump rope as it is one of the best at-home exercises. Fitness Master makes some of the best jump ropes.
- Women’s Workout Shoes: You’ll be doing a lot of jumping and shifting, keep your feet comfy with a good pair. See our list of the Best Workout Shoes for Women
- Stability Ball: This versatile workout partner can help you get toned with the dozens of exercises it allows for. Black Mountain makes quality yet affordable stability balls.
- Dumbbells (10-20lbs): You’ll need a set of good dumbbells for P90X. See our list of the Best Adjustable Dumbbells and get more bang for your buck.
- Workout Clothes: Last but not least, you’ll need some good workout clothes that can handle the intense workouts. See our Choosing the Best Workout Clothes – Beginners Guide to Workout Clothing
- ZUMBA: Get it here – Zumba Fitness Total Body Transformation System DVD Set
- P90X DVD: The P90X DVD Workout – Base Kit has everything you need and more.
12 Body Toning At-Home Exercises for Women
With these tried and proven home workouts, you will be able to workout from the comfort of your home and the results will speak for themselves when you step out into the outside world.
Warning: Training with these exercises consistently may result in an array of compliments from random strangers and friends alike.
Works all abdominal muscles, lower back, shoulders, glutes
Begin by kneeling on the floor. Proceed to bend elbows and place forearms on the ground, clasping hands and forming a small triangle with hands and elbows. Straighten legs and balance on forearms and toes, feet six inches apart. Once balanced, make sure your butt is level with the rest of body, the goal is to form a straight line from the top of your head to your heels. Keep your abs engaged to prevent your back from sagging. Hold for six counts, building up to 30 counts (counts sound like “1-1000, 2-1000, 3-1000”). If this is too challenging, keep your knees on the ground and shift forward so you’re balancing your weight just above your knees.
See it in action, and learn to do the ‘perfect‘ plank by watching this video:
Works abs, obliques, quads
Laying on your back, clasp your hands behind head and slightly lift the tops of your shoulder blades off the floor. Straighten and lift your left leg a foot off the ground as you twist at the waist, bringing your right knee slowly in toward left shoulder (as you’ll see in the video below). Be careful, however, not to round your back or pull on your head or neck. Hold for two counts (counts sound like “1-1000, 2-1000, 3-1000”), then twist to the other side for one rep. A good goal to have is 8 to 12 reps.
See it in action and strengthen your core muscles with the CrissCross:
Works waist, obliques, lower back, glutes, legs
Stand up straight with feet hip-width apart. Extend left arm overhead, with your right hand resting at the hip. Keeping core engaged for balance and left knee soft, bring right knee up and pull left arm down in a controlled chopping motion, aiming for the outside of the knee with your elbow, for one count. Return to start for two counts (counts sound like “1-1000, 2-1000, 3-1000”); a good goal to have is 8 to 12 reps on each side. For an extra challenge, hold a two-pound weight in the hand you’re bringing down, or the “chopping” hand. Note: If you can’t reach your elbow all the way to your knee, simply go as far as feels comfortable.
Works obliques, lower and mid back, shoulders
Standing with feet slightly wider than hip-distance apart and holding a low weight medicine ball in your hands, bring both hands over left shoulder. Exhale as you chop down with a slow, controlled twisting motion toward right leg, keeping both feet planted on floor. Slowly, using your abs, not momentum, to control speed, return to your starting position. Aim to do 8 to 12 reps on each side. Women with back problems should be especially careful not to over-rotate when doing this at-home workout routine.
Works core, lower back, shoulders, glutes, quads
Start by laying face-down on your stomach, with your arms extended overhead, palms facing downwards. Lift your head slightly off the floor, tilting chin down to form a straight line with neck. Tighten your abs to create a space between your belly button and the floor. Raise right arm and left leg one inch off the floor (as you can see in the video demonstration below). Do not attempt to go higher. Hold for one count (counts sound like “1-1000, 2-1000, 3-1000”), then lower. Repeat on other side, aiming for 8 to 12 reps on each side. Beginners can rest between sides, lowering head, arms, and legs to the floor; as you progress, you may remain slightly elevated the entire time, as if swimming.
See it in action and learn to ‘swim‘ with Krista Schultz:
Works calves, quadriceps, hamstrings, glutes, abdominals, forearms, and deltoids
This will leave you burning fat, and tons of calories, about 13 every minute! No need to go much farther than your front door and it’s fun. Former Sports Illustrated Swimsuit cover girl Bar Rafaelis swears by this slimming secret. The jump rope is undervalued in the world of fitness and more and more personal trainers are starting to re-emphasize it’s amazing benefits to their clients.
Check out just how awesome benefits from jumping rope are:
Stability Ball Exercise
Works abs, transverse abdominus, external and internal obliques, spinal erectors, butt
The stability ball workouts can be challenging and can leave your core, arms and legs fit and fantastic. You can do a variety of moves right in your living room while having fun. As far as crunches, a stability ball can improve the effectiveness of your crunches about 38%. It’s wondrous for toning, and even stretching.
Check out these 9 awesome stability ball exercises:
Works abs, hamstrings, and adductors
Standing with your back against a wall, and placing your feet shoulder width apart simply squat down and hold. This exercise is a classic, but valuable; and you can do 12 reps in under 5 minutes! You’ll quickly notice tighter glutes, hamstrings, and quads without having to leave the comfort of your living room. Try doing one to two sets during television commercial breaks and you won’t even have to break your evening relaxation stride. If you’re watching Netflix remind yourself to stop at every 10-15 minutes of your show.
Learn how to do a proper wall squat:
Works pectoralis major, deltoids, triceps brachii, serratus anterior (wings), abdominal muscles, coracobrachialis
An at-home Yoga workout can help you look, and feel better. Not only does it help relieve stress, burn calories and tone specific body areas, it also is an extremely easy exercise to do at home. Whether you are a beginner, intermediate or a Yogi, performing at-home Yoga exercises will benefit you all the same.
Yoga For Complete Beginners – 20 Minute Home Yoga Workout!
Works triceps, biceps, chest, shoulders, arms
Perhaps the most popular home exercise on the list. Get super-powered arms, and shoulders with just ten reps of these a day. Not much for burning calories, but perfect for toning the upper body including chest, shoulders, biceps and triceps this exercise is proven to show results. Check out the video below on how to properly do a push-up if you’ve never tried them before.
How to Do a Push-Up | Boot Camp Workout
Home Workout Resources for Serious At-Home Workout Results
Our next two picks are for the women who plan to take their at-home workout routines to the next level. These next home workout resources promise serious results, but only with serious effort. For the ladies who want the hardcore toned abs and aim to be in the best shape of their lives, we couldn’t recommend anything better than the Zumba and P90X workouts below.
Since its creation back in 2001, Zumba Fitness has grown exponentially to become the world’s largest and most successful dance-fitness program with more than a whopping 10 million people of all shapes, sizes, and ages taking weekly Zumba classes in over 90,000 locations across more than 110 countries.
Zumba was designed to help you shed pounds but also have a blast while doing so. Zumba will have you movin’ groovin’ and shakin’ the weight off to sexy, exotic rhytms of salsa, samba, merengue, cumbia music, and more!
this Latin-inspired dance fitness program is all about interval training sessions which combine fast and slow rhythms with resistance training, which helps sculpt and tone your body while burning the unwanted fat.
Pop in a Zumba DVD, and dance your way to a healthy lifestyle, including but not limited to: a leaner body, toned legs, butt and upper body. Zumba is a high-energy workout that won’t leave you feeling guilty for skipping the gym.
What you’ll get with you Zumba DVD set:
- Maraca-like toning sticks designed and included to add muscle to your Zumba workouts
- 4 DVD’s, designed to work your body from head to toe with 6-workout fitness sets
- Easy to follow routines, pulsating rhythms, and fun dance steps
- Basic workouts, 20-minute express workouts, and toning workouts
- Cardio party workout and flat abs workout
P90X is a system of intense workouts designed to literally transform your body. Includes workouts for at home fitness training along with a nutrition plan, and a detailed fitness guide. It also comes with a calendar inside the package to help you track your workout goals, and progress while helping to keep you motivated.
This revolutionary system is designed to transform your body in 90 days with at-home workouts. Home fitness training is taken to another level with P90X, but it’s versatility and diversity help you stay motivated and engaged throughout the process.
There are many ineffective workouts out there that may sound great, but ultimately don’t produce the desired end result, P90X is not one of them. This bundle of 12 sweat-inducing, muscle pumping workouts will, if adhered to properly, transform your body from regular to ripped in just 90 days. A truly versatile program, it will help you with polar opposite goals such as getting bulk or getting lean, all in one.
What you’ll get with you P90X DVD set:
- Endless variety of mix-and-match routines to keep you motivated
- Muscle confusion technique to accelerate the results process so your body never plateaus
- Huge collection of 12 highly intense and diverse workouts packaged across 12 DVD’s
- A comprehensive nutrition plan, workout calendar, fitness guide, and an overview of the P90X itself
- Highly celebrated personal trainer Tony Horton will keep you engaged the entire way
What type of at-home workouts are covered in the 12 DVD set:
- Chest and back: Classic upper body workouts like push-ups and pull-ups to help you build muscle, strength, and develop shape.
- Plyometrics (jump training): More than 30 explosive jumping moves, you’ll be in the air most of the time during these at-home workouts.
- Shoulders and arms: Combination of pressing, curling, and fly movements. Will leave you feeling stronger and looking sexier.
- Yoga X: Combination of strength, balance, flexibility, coordination, and breathing to enhance your physique but also calm your mind.
- Legs and back: Be prepared to lunge, squat, and pull yourself up for a total body workout unlike any other. Quads, hamstrings, glutes, and calves; and back workouts while your legs are taking a rest.
- Kenpo X: High intensity cardio workout. Tons of punching and kicking combos. Will help improve your balance, endurance, coordination and flexibility.
- X stretch: Helps prevent injuries and avoid plateaus. Influenced by Kenpo karate, hatha yoga, and various other sports to provide your body with an extensive full-body stretch regiment.
- Core synergistics: Every at-home exercise in this workout calls up on multiple muscle groups to build and support the core.
- Chest, shoulders, and triceps: An array of exercises target both large and small muscles. Does wonders for your upper body. Presses, fly’s and extensions.
- Back and biceps: Curls and pull-ups is the name of the game here. Not to worry ladies, by using lighter weights, you can focus on toning and tightening the biceps and arm muscles without gaining size if you don’t want to. Plus provides great back definition that none can say no to.
- Cardio X: Low-impact cardio routine. Use it when you want to burn some extra calories.
- Ab Ripper X: Abdominal strength building but also a true core strength workout. Nothing better for those perfectly toned looking abs.
Benefits of At-Home Workouts for Women
Some of the benefits women will experience when opting to forego the gym and perform their exercise routines in the comfort of their homes include:
Ever go to the gym and get disgusted by the sweat left lingering on the exercise machine, because the person who used it last doesn’t believe in cleaning up after themselves? Yeah, disgusting! When working out from home, however, the only person you have to worry about is yourself, and you’re responsible for keeping your lair clean; no need to worry about getting sick from someone else’s germs!
Freedom to be Yourself
The best part about at-home workouts for women is that you’re doing them in your comfort zone. Meaning if you want to act silly and childish and make fun of yourself while exercising, you’re more than welcome to; without the fear of people looking at you like you’re crazy. With the freedom to be yourself comes the best probability for quality results, because it will put you in a happy mood and you’ll keep going through the intense parts much easier.
Going to the gym on a regular basis can put a nice dent in your wallet over the course of a few months, let a lone a few years. The driving, the membership fees, the time you spend getting ready that you could have devoted to something else. Whereas working out from home cuts out many of these things, there are no membership fees at your home, no driving to-and-from, and when you’re finished, you simply hop in the shower and proceed to do what you planned to do after working our, right away!
When working out at home, you can interrupt your workout at any time and look up a YouTube video on the proper way to do it. You can rewind and fast forward, and most likely the instructions will be from top notch fitness trainers and their channels. Whereas at your local gym, you not only risk people laughing at you if you’re not adhering to proper form, but worse you may ask someone (a beginner acting like an expert for example) and they ultimately instruct you incorrectly and you continue working out per their instructions at risk of injury.
We hope you’re pumped up and ready to jump right into it! If you’re a beginner we recommend easing into the more high-intensity interval workouts such as Zumba and P90X by first doing some at-home exercises such as push-ups, the axe, stability ball, wall squats, and others on your own for a few weeks and then building up the stamina to take on the more intense at-home workout DVD sets.
Most importantly, have fun ladies! The best part of working out at home is that you’re allowed to be yourself and enjoy the workouts. No one to judge you or stare, just pure motivation and progress.
If you happen to really enjoy it and pursue building your own home gym down the line, be sure to check out our Guide on How to Build the Best Home Gym On A Budget – Everything You Should Know.