Ultimate Home Gym Workout for Women: Sculpt Your Body in 30 Days!

Equip your space, a home gym embrace, for fitness that’s a cinch, not a pinch!

Forget about the gym expenses. You can start home gym workouts with these 3 basic steps as I’ve started my weight loss journey:

• Grab your resistance bands
• Lay up on a mat in the corner of your bedroom
• Start pumping up and stretching out!

Remember! Regular exercise is more than just looking good and gaining strength; it also:

• Boosts your immunity 
• Remove bacteria from the lungs and airways. 

Furthermore, staying active is essential for having a positive outlook, especially if you work remotely. 

“If you work from home, it’s critical to stay consistent with your workouts to maximise productivity and maintain a routine.”

Alix Turoff

“If you’ve no equipment and you’re at home, Congrats, your body is now your machine, Work it!” 

Tatiana Lampa

says corrective exercise specialist Tatiana Lampa, ACSM, CPT, NASM

Table of Content

Ready to be fit in your home gym? Try these 10 home gym workouts in our style!

These home gym workouts are grouped into 3 short routines that target your upper body, middle body, and lower body.

Before you jump in!

It’s always a good idea to check with your doctor first, especially if you’re pregnant or have any injuries.

Let’s roll!

Lower Body Circuit:

1. Squats:

Want strong, toned legs? Make squats your friends! 

To do them, stand with your feet shoulder-width apart and toes slightly pointed outward. Keep your back straight and core engaged as you lower yourself as if sitting in a chair. 

Push through your heels to stand back up. Aim to get your thighs parallel to the ground, but don’t push yourself if it hurts. Repeat for a set of reps!

2. Lunges

A top exercise for strengthening your glutes and hamstrings (rear leg muscles).

• Step forward with one leg.
• Lower your body until both knees form 90-degree angles.
• Keep your front knee tracking in line with your toes, not caving in or flaring out.
• Push back up through your front heel to return to standing position.
• Repeat on the other leg.

You can try front lunges, side-by-side lunges, or even jump lunges at a certain level.

3. Glutes Bridge

Perfect warm-up for glutes and legs, ideal for beginners, requires no equipment!

• Lie on your back with your knees bent and feet flat on the floor.
• Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
• Hold for a second at the top.
• Lower your hips back down in a controlled motion.

Repeat 3-4 times.

4. Deadlifts: The King of Glute Exercises

Master the move without weights first, then add some weight to make it harder!

• Targets glutes, hamstrings, and core for a powerful lower body workout.
• The form is crucial! Focus on proper technique to avoid injury. Consider consulting a trainer for initial guidance.
• Here’s a basic deadlift cue to focus on the glutes:
  • Lower the weight down to your shins with a slow 3-count, engaging your glutes to control the descent.
  • Squeeze your glutes hard and explosively stand back up in one forceful motion.

5. Wall sits

Wall sits are super easy but super effective! They work your butt, thighs, and the backs of your legs without any weights. Here’s the challenge:

• Stand with your back against a wall and feet shoulder-width apart.
• Slowly slide down until your knees are bent at 90 degrees like you’re sitting in a chair.
• Hold this position for 30 seconds, feeling the burn! Then rest for 30 seconds.
• Repeat this 3-4 times to feel the workout.

Abdominal Circuit:

6. Step-Ups

Ready to challenge your balance? 

Find a sturdy chair or bench at home.

• Step up onto the chair with one foot, then bring your other leg up to join it. 
• Step back down slowly with the same leg you used to step up first.
• Repeat this for a set of reps, then switch legs and do the same thing! 

If you’re an expert try this! Hold onto some weights (or even water bottles!) for an extra burn.

7. Partial Crunches

Want a flatter tummy like Julia? 

Partial crunches are a great way to target your abs without straining your neck. 

• Lie on your back with your knees bent and feet flat on the floor.
• Gently lift your head and shoulders off the ground a few inches, like you’re peeking up. 
• Don’t yank on your neck – use your abs to bring yourself up. 
• Lower back down slowly and repeat for a set of reps.

8. Planks

“Your core is your body’s powerhouse – keep it strong!”

Planks are awesome for building a strong core, which helps with your posture and stability. 

• To do a plank, get into a push-up position but rest on your forearms instead of your hands. 
• Keep your back straight, and core engaged, and form a straight line from head to heels. 
• Hold this for as long as you can comfortably, then rest. 
• You can start with shorter holds and work your way up to longer ones as you get stronger!

Upper Body Circuit

9. Pushups and Arms

Push-ups are a great way to build upper body strength without needing any equipment! They work many muscles at once, including your chest, shoulders, and core.

Can’t do a regular push-up yet, like I was also unable to do so in the start? 

No worries! You can modify them to make them easier. 

• Try doing push-ups on your knees instead of your toes, or lean against a wall or countertop.
• Do 3-4 sets of 10-15 reps for a better pump.

10. Dips

Don’t have a bench? No sweat! 

You can use a sturdy couch or chair instead. This works perfectly for dips, which are great for building arm strength.

• Sit on the edge of a sturdy chair or couch with your hands gripping either side beside your hips.
• Straighten your arms and lift yourself slightly so your shoulders are above your hands.
• Lower yourself down by bending your elbows until your arms are at 90 degrees.
• Push back up to the starting position using your triceps.

Full-Body Finisher – BONUS TIP from our Home Gym Trainers!

• Burpees: Want to blast calories and get your heart pumping? Burpees are your friend! They work your whole body and are a great way to finish off your workout. Here’s a quick and easy way to do them:
  • Squat down and place your hands on the floor in front of you.
  • Jump your feet back into a push-up position.
  • Lower your chest to the ground for a quick push-up.
  • Jump your feet back in and stand tall.
  • Now jump up and reach your hands overhead!
  • Do this for 20 seconds, then rest for 10 seconds. Repeat 4-8 times.
• Jump Rope: Jumping rope is a fun and easy way to get a full-body workout. It doesn’t require a lot of space or fancy equipment, and it’s great for your heart and builds strength!