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Workout Plans for Women | Your Comprehensive Guide

Workout Plans for Women | Your Comprehensive Guide
Amy Golby
Writer and expert3 years ago
View Amy Golby's profile

No matter where you are, what you want to train or how you want to workout, ladies we’ve got a workout for you! From sweaty home workouts to strength building sessions check out the below and find your favourites.


Workouts You Can Do From Home

Hula Hoop Workout for Killer Abs

Forget the hula being a child's toy this workout will have you building a strong core and feeling great while having fun.  Learn all you need from what type of hoop to get, how to get started, how to burn more calories and gain new skills. 

Bodyweight Circuit from Home with Steph Elswood

Steph Elswood is about to put us through our paces with her circuit workout, it’s going to be intense but don't worry it's well worth it. 

The Circuit/HIIT style training is a great way to push for your goals with 5 rounds of 45 seconds of work followed by 15 seconds of rest before you go on to the next exercise. Each round has 4 exercises that are sure to have you burning calories, building strength and feeling amazing.

Ab Workout from Home with Steph Elswood

Steph’s home abs workout is a quick and easy home workout that will have you building a strong core. The easy at-home exercises mean anyone can try this circuit and see progress even from home even with limited time. Get up and get active today with this quick abs busting circuit. 

Booty Band Workout with Hannah Gunn

Hannah’s booty band workout will have you feeling the burn and building stronger glutes all from the comfort of your own home. This simple circuit had 5 exercises performed back to back with a minutes rest between rounds, hitting the minimum of 3-4 rounds but if you want an extra burn why not push it to 5-6. We know you’ll enjoy this bun builder so why not give it a go. 


Core and Chest Workouts for Women

The Best Ab Exercises for Women

Check out 15 of the best ab exercises for women. Including just a few of these in your day-to-day life will not only have you sculpting and building a stronger core but help you significantly improve sports performance, other compound training lifts, and aid in injury prevention when working out.

It’s your workout so you can choose 5-8 exercises from this workout and perform around 3-5 sets of 10-20 reps each throughout the workout. Want to push yourself why not add some additional weight!

7-Exercise Chest Workout

Ok remember ladies, training chest isn't just for men, so get a pump on with this awesome chest workout that will have you feeling strong. There are plenty of benefits to reap from exercising your chest so try out these 7 chest exercises for women both at home or in the gym (once they open again). Work through each of the exercises for the stated reps, take recovery between sets and keep pushing. 


Glute Workouts for Women

15-Minute Glute Workout

 Short on time but still want to get some glute gains? We’ve got you covered!! We got personal trainer & online fitness coach, Katie Nelson, to share this quick but killer glute workout PLUS no equipment needed. 9 simple exercises to try out in a quick 15-minute circuit go on and get that burn on.

Resistance Band Glute Workout - It Can Be Done

Ready to start sculpting the perfect glute? Grab your resistance band and workout from anywhere with this easy glute workout that’s sure to give you a burn as well as gains. The circuit is easy enough by performing each exercise in single sets with rest between sets or add the exercises into the back to back circuits, with a rest of 60 seconds between 4-5 rounds.

Leg Workouts for Women

Leg Workouts for Home or the Gym

This set of 5 workouts has everything you need, from the equipment-free leg workout, to training with resistance bands… no need to skip leg day…All you’ll need is some space and something to provide some elevation for a selection of the exercises, you can also increase the difficulty of the session by increasing the number of sets and reps, the rest time between sets, and the speed you execute each exercise. Expect this session to take around 30-60 minutes.

Dumbbell Leg Day Workout with Laura Rose

Check out this 8-exercise workout with Laura Rose, which is sure to have you seeing gains even from home, all you need is a pair of dumbbells (or alternative weight) and a band if you have one. This workout is full of sets and reps to push a high volume of workload to ensure you can reach the resistance level needed from home. These big compounds will have you working hard and feeling awesome so what are you waiting for. 

Workouts with Weights

Womens’ Kettlebell Workout

Want to change things up from the standard workout? Build strength and cardiovascular fitness? Well, this Kettlebells workout is for you. Working the entire body from your grip strength to your entire back chain and core– So what are you waiting for, grab yourself a kettlebell now and try out the exercises featured in our kettlebell workout!

One-Dumbbell Workout with Rosanna Pierce

Rosi Jay Pierce is a busy woman Juggling work, vlogging, fitness, and being a mum, so she’s given us this quick workout to help you squeeze in a workout if you’re short on time too. All you need is a dumbbell and 30 minutes to hit your fitness goals,  here are no excuses now.

Strength Workouts for Women

Build Strength with our Workout and Tips

Want to build a strong body, burn more calories, get fit and feel amazing? Of course you d0. Well, this workout is for you! Getting into strength training can be intimidating but we take you through the how and why of training to help you feel comfortable as you build a strong body. No matter what questions you have we can answer them with, get ready to feel extraordinary with these strength-building exercises for your entire body.

Amy Golby
Writer and expert
View Amy Golby's profile