What is the best workout routine for women? Exercise has no gender and workouts have no specific gender. So, any exercise you do is good for any woman. Now you must ask yourself what exactly your goals are and what do I need to do exercise wise to achieve those fitness goals.
As a personal trainer If I am writing a workout plan for women that want fat loss, gain muscle strength, losing weight and firm up. I would create total body workout programs that consists of weightlifting and cardiovascular circuits. And it would involve sets of 10 reps or up to 12 reps. I do think that the workouts that seem to appeal most to women these days is stuff you can do at home.
Most women want to have a shapely firm butt and one of the best exercises for that is squats. Squat is one of the most effective exercises to tone and shape your butt and thighs. You can do this exercise with weights or without it. How to do this exercise is: You would stand with your feet shoulder width apart and you would squat down in a 90-degree angle while keeping your back flat.
What is the best workout routine for women? – A picture of woman doing a Body Squat– Photo credit: iStock- klebercordeiro
If you do this without weights, it would be called a Body Squat. With a body squat you would squat down 90 degrees and then come back up in the squat standing straight up. And you would execute this range of motion from anywhere from 10 to 15 repetitions. If you really want to target your glutes it is best to add some form of resistance to this exercise.
What Is the best workout for women? A picture of how to do push-ups. Photo Credit: iStock- Antonio_Diaz
A good upper body home exercise is Modified Push-ups. You can do modified push-ups by getting in a plank position while your knees are facing the ground. And place your hands outside your shoulder and lower your body until your chest slightly touches the ground. And the come back up into the plank position again. And execute this range of motion until you are done with the set. If you are strong enough to do regular push-ups, then the only variation from modified push-ups is your knees are not on the ground. Your legs are off the ground in a straight line in a plank position. This exercise works the shoulders and chest.
What is the best workout for women? A picture of a woman on how to do jumping jacks. Photo Credit: iStock- DragonImages
Another good cardio exercise is Jumping Jacks and this is more of a cardiovascular workout. You start this exercise by keeping your feet together and standing tall. And keep your hand straight to your sides. While jumping raise your arms above your head and feet apart to the sides. Reverse and come back to the standing position with the jump. Jumping jacks will raise your heart level, increase your endurance and stamina while burning lots of calories.
A second good cardio exercise is Jump Roping. You can do this with a jump rope or without a jump rope. Without a jump rope is called invisible jump rope and you use your hands swinging like you have a jump rope in your hands. And you jump one to two inches off the ground in a jumping cardiovascular motion. And you perform this motion for 20 to 30 seconds for 3 to 4 sets.
Jump Rope is one of the top 3 best cardiovascular exercises. You can burn up to 400 calories in just 30 minutes of jump roping. It helps to improve stamina as well as your endurance and will help raise your heart level too.
Chair Dips is a great home exercise that can help firm your triceps which is located near the back of your arm. You would place your arms at the edge of the chair with your body positioned several inches away from the chair. And then you would lower your body until your butt is a couple of inches from the ground. And then you would come right back up extending yourself.
What is the best workout for women? A woman showing you how to do a wall-sit in this picture. Photo Credit: iStock- Bojan89
Wall-Sits is a great exercise that targets the glutes, quads, and hamstrings. This is a very simple exercise you can do at home. You find a wall and stand next to the wall shoulder width apart with your back against the wall.
And then you squat down in a squat position in a 90-degree angle and then hold that position for a duration of time. You can do 3 to 4 sets of this at a duration of 20 to 30 seconds. You can do this with your own bodyweight, or you can add some form of resistance like having a dumbbell in your hands.
The Bottom Line is these are all great home exercises that can help you stay in shape. And it can help create a basic foundation for your fitness, health and wellness goals.
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