Staying in good shape may seem easy in theory, but it can be challenging to maintain when you have a busy life. Many fitness articles suggest moving more and eating fewer calories to achieve a fantastic look. However, for women with demanding work schedules and responsibilities, finding time for workouts can be tough. To help with this, I have created five effective weekly workout plans tailored for women to fit into their busy lives.
Instead of setting strict exercise goals, I recommend establishing minimum workout requirements for each week. For instance, commit to completing at least two workouts every week. This way, you can relieve some pressure and ensure that you maintain a decent fitness level. Any additional workouts are considered a bonus, but hitting the minimum target of two sessions is essential.
One common issue is that many people engage in ineffective workouts. Simply walking on a treadmill and doing a few bicep curls won’t suffice. To truly stay fit, focus on a comprehensive routine that targets all major muscle groups and boosts cardiovascular endurance. By engaging in a full-body workout, you can not only strengthen your muscles but also enhance your overall fitness level for better health and strength.
In this article, I’ll walk you through five fabulous weekly workouts for women to stay fit. These are fast and high-octane so you’ll get more results in less time than before. Pick any two (or more), do them weekly, and you will see your fitness soar.
Keep reading for the five best weekly workouts for women to stay fit. And when you’re finished, don’t miss People Swear by the ‘Drunken Monkey’ Exercise for Better Sleep: ‘You’ll Sleep Better, I Promise’.
Workout #1:
Set a timer to 20 to 30 minutes and do as many circuits with as little rest as possible.
A1) Goblet Squats, Reps: 6
The first of these weekly workouts for women to stay fit begins with goblet squats. Grab the end of one dumbbell in both hands, and hold it by your chest with your elbows underneath. Stand shoulder-width apart with your toes slightly out. Start the movement by sitting backward and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels, and keep your knees apart.
A2) Pushups, Reps: 6
Get in a pushup position with your hands about shoulder-width apart. Keep your lower back flat, and don’t let your hips sag. Lower yourself, and keep your elbows close to your body as you descend.
A3) Inverted Rows, Reps: 6
Set a barbell on a power rack or Smith Machine and, from underneath, pull yourself up and touch your chest to the bar. Squeeze your shoulder blades together, and keep your body straight like a plank.
A4) Stiff-Arm Pulldowns, Reps: 10
Set a cable pulldown bar to the highest setting or use a lat pulldown machine. Stand facing the cable, and grab the handle with your arms fully extended. Keep your arms locked, and pull the bar to your hips without rounding forward. Repeat.
A5) Prisoner-Hold Jump Squats, Reps: 5
Stand shoulder-width apart with your feet slightly turned out. Place your hands behind your head. Squat down by sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.
Workout #2:
A1) Split Squats, Sets: 4, Reps: 6 per leg
Next up on this list of weekly workouts for women to stay fit, it’s time for some spilt squats. Stand with one foot about three feet in front of the other so that your knees make two 90-degree angles at the bottom. Drop straight down, and drive with your front heel. Don’t let your front knee drift past your toe.
A2) Dumbbell Overhead Presses, Sets: 4, Reps: 6
Grab two dumbbells and hold them by your shoulders. Keep your core tight and glutes squeezed, and push the dumbbells directly overhead. At the top, your biceps should be next to your ears. Don’t lean back or arch your lower back.
A3) Chest-Supported Dumbbell Rows, Sets: 4, Reps: 6
Set an adjustable bench to a short incline, and lie face down with a dumbbell in each hand. Start the movement by pulling your shoulder blades together, and row. Don’t let your elbow pull past your ribcage.
B1) SHE, Sets: 3, Reps: 12
Lie on your back with your feet on the top of a stability ball. Squeeze your glutes, and extend your hips. Do not use your lower back to “pull yourself up.”
B2) Crab Walk, Sets: 3, Reps: 15 yards
Start in the “crab position:” hands and feet flat on the ground, chest facing up, knees bent, hips an inch from the ground, arms straight, hands directly underneath your shoulders, and fingers pointing behind you. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your chest up.
Workout #3
A1) Kettlebell Deadlifts, Sets: 6, Reps: 5
Stand shoulder-width apart with the kettlebell between your legs and the handle in line with the bony part of your ankles. Bend from hips, and grab the kettlebell with both hands. Before you lift, your shins should be vertical, your back should be almost parallel with the ground, and your lower back should be flat.
Squeeze the handle hard, pull your shoulders backward, and crush your armpits. Lift the kettlebell by pushing through the ground, not by pulling up. Stand tall and squeeze your glutes at the top. On the way down, place the kettlebell at the same exact spot you lifted it from.
A2) Hip Flexor Stretch, Sets: 6, Reps: 20 seconds per leg
Get on one knee with your feet inline and your knees making 90-degree angles. Squeeze the glute of your rear leg, push your hips forward, and feel a deep stretch through the front of your hips and quads. Switch sides.
B1) Hip Bridges, Sets: 3, Reps: 10
Lie on the ground with your knees bent and your feet flat on the floor. Drive through your heels, and squeeze your glutes to push your hips up. Repeat. Do not use your lower back you pull yourself up.
B2) Single-Arm Cable Rows, Sets: 3, Reps: 8 per arm
Set a cable handle to chest height. Grab the handle, take a step back, and stand facing the cable. Start the movement by pulling your shoulder blade toward your midline, and row without twisting your torso. Once you finish all your reps, switch sides.
B3) Dead Bugs, Sets: 3, Reps: 5 per side
Lie on your back with your arms and knees in the air (like a dead bug), press your lower back into the ground, and lift your glutes. Reach out with your right leg and left leg at the same time while keeping your lower back flat on the ground, keeping your hips off the ground, and exhaling all of your air. Switch sides, and repeat.
Workout #4
A1) Single-Leg Romanian Deadlifts, Sets: 4, Reps: 6 per leg
With dumbbells in your hand, slowly bend forward, and pull one leg behind. Once the weights are below your knees, drive back up and squeeze with your glute. Don’t twist your hips to the side—keep them square and facing forward.
A2) Dumbbell Bench Presses, Sets: 4, Reps: 6
Lie on a bench with your chest up, shoulders squeezed together, and feet flat on the ground. Drive the dumbbells upward, keeping your shoulders back. Drive through your heels as well, keeping your glutes on the bench.
A3) Seated Cable Rows, Sets: 4, Reps: 6
Start the movement by squeezing your shoulder blades together. Row and touch the bar to your chest with every repetition. Do NOT lean backward to cheat, as you’ll put unnecessary stress on your lower back. To emphasize your back muscles, use a wide grip; to get more arm work, use a narrow grip.
B1) Mountain Climbers, Sets: 3, Reps: 30 seconds
Get into a pushup position. Keep your core tight, and lift each knee toward your chest in an alternating way. (It’s like you’re sprinting in place.) Keep your head up and your hips low.
B2) Stir-the-Pot, Sets: 3, Reps: 8 in each direction
Get into a plank position on a stability ball. While keeping your torso still, move your forearms in a circle. Then, switch directions. Squeeze your shoulder blades together, and don’t let your lower back sag.
Workout #5:
A1) Reverse Lunge from Step, Sets: 4, Reps: 5 per leg
The last of these weekly workouts for women to stay fit kicks off with the incline reverse lunge. Start by standing on a 4-inch (10cm) step while holding dumbbells. Take a long step back onto the ground—long enough so that your knees make two 90-degree angles at the bottom—and pull yourself back up onto the step with your forward leg.
A2) Three-Point Rows, Sets: 4, Reps: 5
Facing parallel to a bench, place your right hand and right knee on the bench, getting your torso parallel to the ground. Grab a dumbbell with your left hand, squeeze your shoulder blades, and row.
A3) Lean-Away Lat Pulldowns, Sets: 4, Reps: 5
Sit in a lat pulldown machine, and lean backward by 30 degrees. Start the movement by squeezing your shoulder blades together, and pull the bar down to your collarbone.
B1) Lateral Squats, Sets: 3, Reps: 6 per leg
Start with a very wide stance and your feet straight. Sit back into one hip, and push that knee out. Repeat on the other side.
B2) Bear Crawls, Sets: 3, Reps: 20 yards
Get on all fours with your hands under your shoulders and your knees under your hips; keep your knees an inch above the ground. Crawl forward by taking a small step with your right arm and left leg at the same time, and alternate. Keep your hips low and your head up.
Frequently Asked Questions (FAQs) about the Best Weekly Workouts for Women
What are the best weekly workouts for women?
1. Strength Training: Incorporating weight lifting or bodyweight exercises 2-3 times a week can help build muscle and tone the body.
2. Cardiovascular Exercises: Including activities like running, cycling, or dancing for at least 150 minutes per week can improve heart health and aid in weight management.
3. Yoga: Practicing yoga 1-2 times a week can increase flexibility, reduce stress, and improve overall well-being.
4. HIIT (High-Intensity Interval Training): Doing HIIT workouts 1-2 times a week can boost metabolism, burn calories, and increase endurance.
5. Pilates: Adding Pilates to your routine 1-2 times a week can enhance core strength, posture, and stability.
How many days a week should women work out?
It is recommended for women to aim for at least 150 minutes of moderate-intensity exercise per week, which can be spread across 5 days with rest days in between. Incorporating a variety of workouts targeting different muscle groups can help achieve overall fitness.
Are these workouts suitable for beginners?
Yes, these workouts are suitable for beginners. It is important to start at a comfortable pace and gradually increase the intensity as your fitness level improves. Consulting with a fitness professional or trainer can help customize a workout plan based on individual goals and capabilities.
Can these workouts be done at home?
Yes, most of these workouts can be done at home with minimal equipment. Strength training with dumbbells or bodyweight exercises, cardiovascular exercises like jumping jacks or dancing, yoga, and Pilates can all be performed in the comfort of your home. There are also many online resources and workout videos available to guide you through these exercises.
How can I stay motivated to keep up with these weekly workouts?
1. Set realistic goals and track your progress.
2. Find a workout buddy for accountability and support.
3. Mix up your routine to keep it interesting and challenging.
4. Reward yourself for achieving milestones.
5. Remember the benefits of exercise for both physical and mental well-being.
