Free Workout Routines For Women – At Home Exercise Routines That Work

Please Choose The Muscle Group You Would Like To Workout
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From a busy stay at home mom, to the corporate executive, every woman finds it challenging to find time to exercise. Plus the gym is not always the most comfortable place to exercise. The stares, the crowds and high membership dues can be frustrating.  Millions are made each year on fitness DVD’s, and home fitness equipment. These products are great as long as you use it. If you are not ready to commit to expensive home fitness gym or are afraid the DVDs will collect dust on your shelves, don’t fret; below is a great at home workout to get your body toned and in shape!

This page has everything you need for an effective at home workout.  Exercising at home has many benefits. You can work at your own pace in a private setting, no fighting over sweaty equipment and most importantly, you have the flexibility to work at a time that works best for you.

Q:  How does this work?

A:  An effective at home workout includes 4-6 muscle toning exercises along with 2-3 minutes of cardio intervals between exercises.  Your cardio intervals can be anything that gets the heart pumping. Examples include jumping rope, stair climbing, marching in place, running around the block, or jumping jacks.  Each cardio interval should be performed at a moderate intensity. The key is to elevate your heart rate in order to boost metabolism and burn calories.  Lastly, don’t forget to include a 5 minute warm up and cool-down.  Neglecting to do so may increase your risk for injury.

Q:  What exercises should I pick?

A:  That is completely up to you. You can pick all upper body, lower body or a combination of both.  Be mindful, whatever muscles you work, give them 24 hours to recover. Simply put: Do not work the same muscles two days in a row.

Q:  What equipment will I need?

A:  All you will need is space to move around, small to medium sized dumbbells. More than likely, you already have them. Just pull them out of their storage area and dust them off.

Q: Anything Else?

I wouldn’t be a good trainer if I didn’t remind “first timers” to consult with their physician before starting any exercise routine. Also, listen to your body. If you are feeling nauseous, faint or experiencing shortness of breath, cool down and stop exercising. Live to exercise another day.

Live in the Atlanta Area and want more exercise advice or looking for a personal trainer? Call me today (404) 781-9881! Ready to workout right now?  Take a look at an at home workout that you can do at home.

Before you start any exercise routine, be sure to warm up and stretch for 5 to 10 minutes. This will get your body ready for exercise and reduce your risk for injury. After your warm-up perform each exercise in a circuit. This means moving from one body part exercise to the next with minimal rest. This will rev up your metabolism and your heart rate; thus burning calories! Perform 3 rounds of the circuit, taking 60 to 90 second rest in between sets.

Warm up

Perform 5 to 10 minutes of jumping jacks, marching, or running in place to raise your heart rate.

Circuit Workout (15 reps each)


Sitting on a chair or step, bend the elbows and lower your body down. Push back up to starting position. More at home tricep exercises here.


Stand with feet shoulder with apart, lower your body down like you are sitting in chair. On the way down, make sure you do not lean forward and your knees bend forward.  Stand back up to return to normal position. More at home back thigh exercises here.


You can use a stability ball, or do your crunches on the floor.  Place hands across your chest instead of behind your head to prevent you from pulling on your neck. More at home ab exercises here.

CARDIO INTERVAL (60-90 seconds)

Mountain Climbers: In a starting push up position, alternate bringing one knee forward in a quick rhythm.

Or: same exercises from warm up but with a higher intensit


Make sure your back is flat and your abs are engaged as you bend your elbows and lower down and return to start. If you are a beginner you can do modified push-ups on your knees. More at home chest exercises here.


Place one leg in front of the other and then bending the front leg, so that the knee of the back leg bends toward the ground. Repeat with the opposite leg. More at home front leg exercises here


Balance on your toes and elbows, keeping your body in a straight line.  Make sure your abs are pulled in and engaged. Maintain and hold the position for 60 seconds.

CARDIO INTERVAL (60 TO 90 seconds)

Pick one of the exercises from one of the cardio intervals above.

Try to perform these exercises 3 to 4 days to week. You should start to feel physiological results like increased energy quickly. The physical results will take a little more time. The average is 4 weeks. Good luck!

Call Health and Wellness Atlanta today to schedule an appointment. If you have any other questions or comments, please contact us.