Workouts for Women



You don’t have time to go to the gym or you don’t have a membership. You’re going to love these two bodyweight circuits for getting in shape!
  • Main Goal
    Lose Fat
  • Workout Type
    Full Body
  • Training Level
  • Program Duration15 weeks
  • Days Per Week
  • Time Per Workout30-60 minutes
  • Equipment Required
  • Target GenderMale & Female
  • Workout PDFDownload Workout

Workout Description

For ladies who are either just beginning their fitness adventure or who just don’t have the time or money to make it to the gym to lift weights, the following circuit workouts are two excellent options.

I suggest starting with the first circuit if you’re just getting started.

Spend some time on it. Since it is intended to be a circuit, you should rest as little as possible between exercises, but you should also be aware of your own limitations.

After finishing a round from either circuit, take a short break (between 0 and 90 seconds) before resuming the circuit.

I advise allowing one day of recovery between each session of this programme. You should try to complete one of the two circuits three to four times per week.

Use your off days to exercise at a lesser intensity, such as going for a leisurely stroll or jog around the neighbourhood.

On days when you do your circuits, you might additionally engage in an HIIT (high intensity interval training) regimen like sprinting if you want to burn even more calories.

How to Make Progress with Circuits

Try to increase each rep for all three rounds of each exercise during each workout. Add a fourth round, reduce the rep counts to ten for each exercise, and continue the process once you can complete all three rounds for 15 reps. Move on to circuit 2 and continue to advance in the same manner once you can complete 6 rounds of each exercise with 15 reps.

Depending on your level of experience, the second circuit can be utilised both as a progression and/or interchangeably. For instance, you may complete circuit 1 one day and circuit 2 the next, until you feel you are able to execute circuit 2 (or you try out circuit 1 and find it way too easy).

When you can complete six rounds of 15 repetitions for each exercise in circuit 2, it may be time to either join a gym or look for a new, more difficult at-home callisthenics workout regimen.

Circuit 1

Exercise Sets Reps

1. Bodyweight Squats

3-6 10-15
2. Pushups 3-6 10-15
3. Bodyweight Lunge 3-6 10-15
4. Chin Up or Resistance Band Pulldown 3-6 10-15
5. Glute Kick Back 3-6 10-15
6. Tricep Bench Dip 3-6 10-15
Circuit 2 (More Advanced)
Exercise Sets Reps
1. Bodyweight Squat Jumps 3-6 10-15
2. 1 Leg Pushups 3-6 10-15
3. Jumping Lunge 3-6 10-15
4. Pull Up 3-6 10-15
5. Burpees 3-6 10-15
6. Glute Bridge or “Frog Pumps” 3-6 10-15
7. Lying Back Extensions 3-6 10-15

Please feel free to leave a remark below if you have any queries about the programme or if you’ve used it and would like to share your experience.

We’re more than delighted to respond to your inquiries and help you move closer to realising your objectives.

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