full body workout routine for weight loss at home female


full body workout routine for weight loss at home female

Most of you don't have time to go to the gym and workout, but instead,

you can try some home workouts for yourself. 

If you are looking for full body workout for a beginner woman at home

, here I have listed them. If you are new to this workout routine,

 you can check out the workouts listed below and give them a try. 

All you have to do is find a workout that suits you best.

In this article, I mentioned:

  • Is Full Body Workout the Right Choice?
  • List of full body workouts for women at home
  • outdoor workouts for beginners

bonus points

full body workout at home  female

Are Full Body Workouts The Right Choice?:

Why You Have To Do Full Body Workouts For Beginner Women At Home

Is a full-body workout the right choice for you? of course it is!

 These workouts are amazing, you can try them for best results. 

If you are a beginner then you can check out a workout that is suitable for you.

List of full body workouts for women at home

Starting a workout routine is one of the best decisions you've ever made. Following a regular workout routine keeps you active and you will feel energetic throughout the day. If you are a beginner then you can do full body workout for beginners without equipment.

Some easy workouts are:

chair squat

jumping jacks

knee push ups



bicycle crunches

side hip abduction

stable lungs

chair squat

The squat is one of the most popular and most recommended workouts by many. If you are new to the full workout, you can start with the chair squat.

Squatting strengthens your core and legs. You can try to do squats using squats, once you are exhausted you can try regular squats.

jumping jacks

Jumping Jack is one of the simplest

Full body workout and an effective home workout for beginners

. And this workout can be done easily at home.

All you have to do is jump with your arms and legs extended. 

And this workout will be even more fun if you do it with your friends.

full body workout at home  female

knee push ups

The first thing that comes to your mind when it comes to workouts is push-ups. Not everyone can master push ups on day one. If you are also one of them then you can try knee push-ups.


Planks seem very easy to do one. But in reality it is not so. Looking at it, it can be seen that what is the big deal in this? Well, you'll find how long 60 seconds is when you first try out planks.

But it's a more effective workout for correcting your core and your posture. If you're new you can try planks for 10 seconds on the first day, 20 seconds the next day, and keep moving.


Mountain climbers are another full-body workout at home for beginners

 No tool you can try. Doing climbers regularly burns more calories in a very short time.

bicycle crunches

If you are looking for a workout to strengthen your core, then bicycle crunches will be the right choice for you. In the initial stages, you may find it difficult to do this exercise, once you are familiar with it, you can easily do this workout.

side hip abduction

Side-to-side hip abductions are one of the best exercises to strengthen your hip muscles. If you are more focused on strengthening your lower body then you can make it a try to do those exercises.

stable lungs

This workout is also as effective as the above mentioned workouts. This is another workout to strengthen your lower body. It strengthens your glutes, hamstrings and quads.

Along with the above list, I would like to add one more workout which is very simple and effective.

outdoor workouts for beginners

Some of you may not be interested in exercising at home and you may want to switch to outdoor workouts which are simple, easy and effective. They are:

  1. Walking
  2. Jogging
  3. Cycling
full body workout at home  female walking


 You guys may feel difficulty with the workouts listed above.

 If you want to start with a simple routine, you can start by walking.

Going for a walk for at least 20 minutes gives you a good chance. You will feel more relaxed, energized and refreshed.


Nothing can be better than jogging with your friends. Just like walking, it would be wonderful to start your day with jogging. You can take out time for jogging which will be very good and positive.


Cycling is one of my favorite things. You know why? Because you can travel, save money and you can lose weight. If you are not interested in cycling or jogging then you can try this.

Well, mentioned above are some simple and easy beginner workouts that can be easily done at home.

bonus points

If you want to get the extra benefits, you have to do proper diet as well as workout. You benefit from following a complete diet along with any of the workouts listed above. In short, a complete workout with the right diet is a hit for your weight loss journey. You can choose the right weight loss diet by getting tips from your nutritionist.


In this article, I have listed down some simple and effective full-body workouts for women who are just starting out at home. These workouts are beginner-friendly workouts.

Following a workout along with a proper diet benefits your body inside and out. With any of these workouts you may feel pain and difficulty in the body but do not exercise. Increase your progress every day and you can achieve it.

Full-Body Workout Is Perfect For Beginners Female

      and arms—in the shortest amount of time,
       I've got you all right with this 15-minute full-body workout
       that's perfect for beginners. And perfect for seasoned exercisers alike.
       This routine has assorted movements that combine more than one exercise, so you're really going to get a lot of bang for your fitness buck.
      Instructions: Complete the repetitions as indicated, then immediately continue to the next exercise. Once you've completed all five moves, repeat the circuit from the beginning.
       Do a total of three rounds. To increase strength, I recommend doing this routine once or twice a week, and warm up with some dynamic stretches.

      Squat to Overhead Press
      How To: Stand with your feet hip-width apart and hold a dumbbell in each hand over your shoulders, palms facing each other.
       Lower your hips back and down until your thighs are parallel to the ground. As you rise back up, 
      press the weights straight up until your arms are completely straight, biceps by ears.
       As you lower into the squat, bring the weight back to your shoulders. 
      He is a representative. Complete 15 reps,
      plank row at knees
      How To: Place two dumbbells on the floor shoulder-width apart. Assume a kneeling position, forming a straight line from your knees to your head. Hold the dumbbells so that your hands lift off the floor without lowering your wrists. Slowly, pull the left dumbbell up toward your lower rib cage -- your elbows should be up and back. Keep your body still as you control the dumbbells back to the floor. Then repeat on the other side. He is a representative. Complete 10 reps on each side, 
      Lateral Squat With Curl
      How To: Start in straddle position with hips facing your shoulders, feet flat, toes pointed forward. Hold a dumbbell in each hand, arms bent, palms facing each other. Keeping the left leg straight, shift your weight to your right heel and lower your hips back until your right thigh is parallel to the ground. As you lower down, extend your arms and bring the weights to frame your right knee. Drive through your right heel to push yourself back up to standing, and curl the dumbbells up toward your shoulders. He is a representative. Complete 10 reps on each side,
      standing low to high
      How To: Stand with your feet shoulder-distance apart, holding a dumbbell in your hands. With control, lower the weight down and to the outside of your left knee while keeping a slight bend at your hips and internally rotate your right knee (heel up) so that it is on the left side. In one fluid motion, reverse the movement and continue rotating your torso to the right, swinging your left foot in and lifting your left heel. He is a representative. Complete 10 reps on each side,
      Leg drop with dumbbell over chest

      How To: Lie on your back with a dumbbell in between your hands and extend your arms. (Think that the wrists are over your chest, not your face.) Raise your legs straight over your hips. Lower your left leg as far as you can go without lifting your lower back off the mat. Return to start, and repeat on the other side. He is a representative. Complete 10 reps, then repeat the circuit from above.

      An Effective Full-Body Workout For Beginners

      This 10-minute routine uses only bodyweight exercises including planks, push-ups, squats and jumping jacks. And you can modify all the moves depending on how you're feeling. Moving through these common but extremely effective exercises will help you become more aware of your form, and will prepare you for more challenging variations as you get stronger.

      Our advice: Grab a friend and workout together. It's even more fun when someone with you is sweating (and cheering!) Don't forget to save the pin below for easy reference too.

      In the meantime, if you're looking for more, you can find all of our workouts right here using our Workout Finder, where we've grouped them by workout type, body-part targeted, equipment, and length.

      And if you love free streaming workout videos, YouTube's got a gazillion with our at-home workout series Sweat With SELF. Check out our streaming workout playlist: Abs & Glutes; 20 minute bodyweight workout; no-equipment cardio workout; Stay fit and #StayHome; And prepare, set, HIIT at home.

      Now let's start with the workout below.

      Here's How To Do This Workout:
      • 5 push-ups (start with knees on the floor)

        10 Bodyweight Squats

        16 plank taps (keep your knees on the ground)

        20 jumping jacks

        rest for 45 seconds

        Equipment Required: none.

      Push-Ups — 5 reps

      Kneel down to the floor.

      the elbow closed and lower the torso towards the floor. Go as low as you can.

      Push with palms to straighten arms.

      Do 5 reps.

      As you get stronger, keep your knees raised as shown in this GIF. 

      You can also make this move easier by placing your hands on a low bench.

      Bodyweight Squats — 10 reps
      • Stand tall with feet hip-width apart.

        Hinge at the hips and press your butt back and down into a squat.

        Do 10 reps.

      Plank aps — Do 16 reps
      • Kneel down to the floor.

        Touch the opposite hand to the opposite elbow or shoulder.

        Do 16 reps, alternating hands each time.

        As you get stronger, keep your knees raised as shown in this GIF.

      Jumping Jacks — 20 reps
      • Stand with feet together and by your sides.

        Jump legs and arms out together and raise your arms so they meet overhead.

        Jump feet together backwards and lower arms back down.

        Do 20 reps.

        Modify this move by turning the feet outward instead of jumping.

        Then rest after few seconds before repeating step. Complete as many excercise do in 10 mint.

       Full Body Workout is  8 Moves Effective on your body

      How long is a good workout at the gym?

      A great workout shouldn't really be determined by the number of minutes you spend in the gym. It's easy to cut 45 minutes of "exercise" in half, spend most of the time on your phone and not sweating, and leave feeling like you had a "good session."

      But efficiently completing reps and sets with thirty focused minutes, the right rest time, the right form and challenging but appropriate weights - well that's a whole different kettle of fish. As with almost everything in life, quality always exceeds quantity.

      What should a beginner do in the gym?

      WH's best exercises for gym beginners are:

      keep exercise simple

      be persistent

      start lighter than you think

      There is always room for weight gain if the weight isn't enough, but introducing too much weight puts you at risk of injury, especially in the early days as your body adjusts to a new routine.

      What is the best gym workout routine for beginners?

      'As a beginner, it's important to focus on improving your form and technique when lifting,' advises Laura Hoggins, PT at The Foundry.

      Recovery is also necessary. Therefore, scheduling two strength training days and two cardio conditioning days based on your goals, one day off after each strength day, would be ideal. We want to challenge the body and give it time to positively adapt to the stimulus of the workout.'

      'Once you feel confident as a beginner with free weights or resistance machines, you may benefit from splitting your strength days into upper and lower body or push movements. Ideally completing your cardio after strength training or, preferably, another day altogether. We want to work hard but we must focus on our recovery!' she adds.

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