Home Daily Workout Plan for Women

We all know it can be hard to find time to go to the gym or afford a gym membership, but what if I told you with a couple pieces of equipment you could better your health and get fit with this home daily workout plan for women?

This isn’t some “get fit quick” scheme, it will take hard work and eating right, but pays off if you stick with it.

Needed Equipment:

Optional Equipment:


While there is no cardio or conditioning work outlined in this plan, I want you to take time just for you and get out and moving.

I know there is some hobby or sport you enjoy participating in, so get out there and do it.

Hiking, walking, riding a bike, playing basketball, whatever it is just get out there and move.

Don’t limit your cardio and ability to improve your conditioning strictly to the gym; it’ll never happen!

Workout Plan:

This is a daily workout plan so there is no confusing schedule to remember, just know you are going to feel the byrn and start trimming up those problem areas.

Home Daily Workout Plan
Exercise Sets Reps
Goblet Squats 4 12
Walking Dumbbell Lunges 4 20
Goblet Side Steps 4 20
Standing Overhead Press 3 8
Side Lateral Raises 3 10
Front Lateral Raises 3 10
Lying Dumbbell Chest Press 4 8
Weighted Crunches 4 20
Planks 4 ALAP
1 Arm Dumbbell Rows 4 8

Workout Tips

  • ALAP – As Long As Possible. Hold the plank position as long as you possibly can.
  • Pick a weight that challenges you to complete each rep of every set. Stick with that weight for every set.
  • Choose your goals wisely; get toned, lose weight, build muscle, or whatever it is and work your ass off.
  • Cultivate motivation daily.

Be sure to share this article with your friends who might not have the time to hit the gym on a regular basis!

3 thoughts on “Home Daily Workout Plan for Women”

  1. Can I use both these workouts as a 4 day split? DAILY FULL BODY HOME WORKOUT (as it seems to be more of a cardio circuit, 12/25/13), and “The Home Daily Workout Plan” for strength training? Train Mon, Tue. Rest Wed. Train Thur Fri, rest Sat and Sun… Your thoughts? I
    Thank you Leilani

    1. Try it and see. There shouldn’t be anything wrong with it, just if you are not in decent shape, you may want to cut the workload down on the workouts by 1/2 and start from there.

      Recovery is just as important, if not more important, than the work you put into working out. That’s not to say sitting on your couch every day is better than exercising, but if you start feeling fatigued every day, sore, and coming on with a cold, cut back the work load a little.

      Hope this helps!

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