Women’s Bodyweight Workout Plan

Women's Bodyweight Workout Plan

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When it comes to weight loss and body toning most important thing is adopting a practical workout program. Most of the times finding a body toning bodyweight exercising plan that suits seamlessly into your life is very hard.

Lots of people who are trying to tone their body and shed some fat find it extremely difficult to choose a definite durable program. Because almost all of the workout programs including both free and paid ones requires some specialized equipment or accessories.

If you think that body toning is a complicated task and it requires equipment training, then you are completely wrong with this concept.

Here we have designed a weight loss and body toning bodyweight exercising plan that you can do relatively a good deal anywhere as indoors or outdoors, at home or in the gym. You don’t need any cardio machines to follow this workout program. All you need is some space to perform these exercises.

Training Principles of Women’s Bodyweight Workout Plan

Whenever you do same exercises regularly your muscles get adapted to it. This will slowdown results. It is called repeated-bout effect. There are different approaches to overcome repeated-bout effect. One is changing exercises regularly. Increasing resistance (weight), time under tension, increasing reps, altering frequency etc. are the other ways for beating muscle adaptation.

Increasing weight is not practical for bodyweight exercises because you don’t have access to dumbbells and other accessories. So most practical thing in a bodyweight regimen for overcoming muscle adaptation is changing exercises and increasing reps. This body toning program will enable you to change exercises regularly. 

In this body weight workout plan, we give more importance to quick and difficult exercises. Most importantly try to complete these exercises within 90 minutes. Doing workouts within a short period of time will increase your metabolism and, when blended with low caloric diet, assist you to lose weight quickly. The bodyweight exercises included in the program will enhance your strength, mobility and stability. If you want you can combine this program with 30 minute jogging/walking/cycling/tread mill running cardio workouts This will definitely improve your stamina and vo2 max.

Workout Instructions

This is a 5 day workout plan. Which means you workout five-times-a-week. Before starting your workout session you should spend 5 minutes for warming up and stretching. This will enhance flexibility and mobility, and minimizes the risk of injury. And, of course, it will serve as a stepping stone for a good workout.

Never skip warm up section.  They are very important to prevent muscle and joint injuries. Warm-up exercise slowly increase your heart rate, body temperature and pump more blood along with nutrients to your muscles. This will make muscles more flexible.

In order to get good results from this body toning program you should exercise consistently. Skipping exercises and wokout sessions always leads to failure. Consistency is the recipe of success.  You will never achieve your fitness goals by skipping workout sessions.

So stick to the program and always try to make the program more harder. Once you become confident with all the exercises included in the program try to increase number of reps, time under tension, try to include more exercises. Replace or insert new isolation exercises to the program

You need to work out 5 days a week (ideally Monday, Tuesday, Thursday, Friday and Saturday), and designate Wednesday and Sunday as active recovery days.

  • Keep your weekends free and every day at night make a note about your eating habit so you will get an idea about things to avoid. Also, during weekends, make it minimal or avoid alcohol drinks completely, and follow an energetic weekend lifestyle of sports and out of the doors things to do that will complement your professional lazy computer work and drinks/sugary foods at some stage in the week.

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Diet and Nutrition Guidelines for Fat loss and Body Toning

Diet Plan for Female Bodyweight Workout Program

If you are committed to losing fat and toning your muscles, then you are also committed to a good diet. Diet and nutrition is always important as exercising. For losing fat you should limit your calorie intake. Anyway, what I am saying is avoid all kind of unnecessary soda drinks and alcoholic habits.

  • Consider cheat meals at least once in a 2 week period but only after your workout session.
  • Eat carbs after exercising because when you eat carbs after exercising it will used as a muscle fuel to replenish glycogen levels. Follow this tactic to effectively utilize the biggest weight loss benefit out of every one of your workouts. By consuming majority of your daily carbs after your exercise session you can minimize carb storage in fat cells.
  • Follow a high protein diet because exercising triggers muscle cell break down. Consuming adequate amount of protein will help you to rebuild broken muscles and it will also work as building blocks required to build new muscles. A high protein diet will increase your metabolic rate by 20-30%. In addition to that protein rich diet boost the release of a hunger-suppressing hormones.
  • Make sure you are drinking eight eight ounce glasses of water per day for weight loss and to maintain your body weight. Since you are exercising you need to drink more water than normal people.
  • Drinking water will increase your resting energy expenditure by 24–30% and it will lasts for 1 hour.

Bonus Tip: Drink more cold water because when you drink cold water your body will spend some extra energy to warm the water up to body temperature.

Female Bodyweight Workout Program

No Equipment Bodyweight Workout Plan for Females

Fire up your metabolism and get geared up to sweat with this 3 Month Fat Burning No Equipment Circuit Bodyweight Workout Plan for Females.

Get started by attacking all the exercises on by one in the circuit. While it might not be easy in the beginning, first week will ease your body into constructing a leaner, healthier physique through circuit training.  

Once you become confident with these exercises push your body merely a little bit tougher by increasing reps, speed, time under tension etc. You cannot expect to make any changes if you do not continue to intensify the program in new ways. You can also replace exercises with new ones.

Intro to circuit workout

Basically this is a no-equipment bodyweight circuit program. Concept behind circuit training is to exercise different muscles all at the same time with a short interval between exercises. In circuit training all the exercises are arranged in a circuit. To complete the circuit you have to do all the exercises one after other. Then you repeat the circuit. 

Circuit workout programs are pretty intense but that intensity level is achievable even to beginners. 

Why High Intensity Circuit Training (HICT)?

Simply HICT is a intense circuit program. Here we combine resistance exercises that recruit the larger muscles with cardio. According to program standards reps should be more the 15. But it is extremely difficult for beginners. You can deviate from standard rep scheme but rest interval between exercises should be less than 15 seconds. HICT programs are extremely efficient in increasing VO2 max and decreasing insulin resistance. A 2013 study has found that increased metabolic benefit of HICT can be present for up to 72 hours after HICT session has been completed.

In a HICT program rest interval should be minimum (5-15 seconds). Because one muscle group get enough rest while the other is working.

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Basically AMRAP sets are used to increase both volume and intensity. R in AMRAP can mean both rounds or reps. Normally in circuit training we give more importance rounds. Generally the goal of a circuit program is to complete as many rounds of several exercises as possible in a set period of time. But here R means reps.  In our case AMRAP stands for as many reps as possible.

  • In this program + sign is used to indicate AMRAP.
  • Do as many reps as possible for AMRAP exercises
  • You can also introduce As Many Rounds As Possible scheme to this program.

What to do if you can’t do push-ups?

Anyone with a decent level of fitness can do full push-ups. There are only 2 reasons if you are struggling with push-ups

  1. You have poor chest and triceps strength
  2. You lacks training

But don’t worry, here are two exercises that will prepare you for normal push-ups.

  1. Incline push-ups
  2. Knee push-ups

Workout Guidelines

  • This program is little bit intense, you may feel tired for whole day. Your body needs time to adapt. After 1-2 weeks of training your body will adapt to the style of program. After that everything will be fine.
  • All workout sessions should be completed within 90 minutes + 5-10 minute for warm-up
  • If you don’t know to perform the exercises listed in the program, first spend some time to learn them.
  • Program type: High Intensity Circuit Training (HICT)
  • Training Level: Beginner/Intermediate/Advanced
  • Training Days: 5 days per week
  • Routine Duration: 3 Month or 12 weeks
  • Warm up: 5-10 min
  • Rest interval: 10 to 15 seconds
  • Diet: High protein diet
  • Circuit Repetitions: Repeat the circuit 9-10 times

Workout Schedule

  1. Monday: On
  2. Tuesday: On
  3. Wednesday: Off
  4. Thursday: On
  5. Friday: On
  6. Saturday: On
  7. Sunday: Off

Women’s Bodyweight Workout Plan


Female bodyweight workout program

Day 1:

Jumping Jack: 1 minute
Mountain Climbers: 1 minute
Reverse lunge with knee up: 1 minute
Squat Jumps: 1 minute
Knee Hugs +
Squat with side leg lift: 1 minute
Crunches +
Burpee +


Day 2:

Butt Kicks: 1 minute
Lateral lunge: 1 minute
Kneeling hip drive: 1 minute
Bottoms-up lunge: 1 minute
Step-ups: 1 minute
Squat Thrust +
Pushup +
Plank jacks +  (not more than 1 minute)


Day 3: Rest

Day 4:

Tuck Jumps: 1 minute
Kneeling Squat Jump: 1 minute
Hip thrust: 1 minute
Glute bridge: 1 minute
Tuck Crunch +
Squat Thrust +
Pushup +
Bicycle Crunches +


Day 5:

Side shuffles: 1 minute
Side skaters: 1 minute
Chair squat jump: 1 minute
Diagonal squat: 1 minute
Lower abs scissor kicks / Flutter kicks + (not more than 1 minute)
Lying Leg Raise +
Burpee +
Plank + (not more than 1 minute)


Day 6:

Side step-up: 1 minute
Bulgarian split squat: 1 minute
Russian Twist +
Single leg sit-to-stand (using chair): 1 minu
Tuck Crunch +
Single-leg jump squat : 1 minute
Lying Leg Raise +
Burpee +


Day 7: Rest

How to Overcome a Bodyweight Training Plateau?

Earlier we discussed about muscle adaptation and repeated bout effect. Increasing reps, rounds, time under tension and frequency are the easiest way to make workout more effective. Because of muscle adaptation your body become more efficient. As a result you will burn fewer calories even when you are doing higher reps.

Also at some point you will reach a training plateau where you can no longer increase the reps or weight. Training plateaus occur due to homeostasis. Basically muscle adaptation leads to training plateau. Homeostasis means maintenance of internal environment of the body in a stable state. It is a survival tactic.

Homeostasis is like equilibrium because when you reach that stage your body will prevent any further changes. Your body will try to maintain your bodyweight and it will resist further fat loss, muscle growth etc.

If training plateau is a survival technique then how can you overcome that?

There is only one solution, make your body believe that workout is a threat to its survival. If your body consider exercise as a threat it will again try to adapt, so you will get your results.

For this you can increase resistance or volume or frequency or hit your muscles from different angles. But increasing resistance, volume and frequency are not always practical.

To avoid plateau in training, variety is the key. Professional athletes perform different exercises each week for a certain lift they are training for. If they can do it so can you.

Bodyweight Exercise Pool

If you have reached a training plateau, it is better to change the exercise. Because changing exercises is very simple and effective. Here we made a pool of bodyweight exercises for this task.

Pushup Variations

  1. Wide grip push-ups
  2. Diamond pushups
  3. Decline pushups
  4. T pushups
  5. Incline clap pushups
  6. Clap pushups
  7. Hindu pushups

Bodyweight Ab Exercises

  1. Jackknife sit up
  2. Arms-High Partial Sit Up
  3. Lying Alternating Leg Lifts
  4. Jackknife
  5. Hanging leg raises
  6. Knee-In
  7. Vertical leg crunch
  8. Flutter kick
  9. Plank
  10. Side plank

Strength + Cardio

  1. Stair climb
  2. Jumping rope
  3. Spiderman burpee
  4. Single-leg push-up burpee
  5. Mountain-climber burpee
  6. Burpee broad jump
  7. Chin-ups
  8. Close grip pull-ups
  9. Wide grip pull-ups

Lower Body Bodyweight Exercises

  1. Calf raises
  2. Single leg calf raises
  3. Chair pistol squats
  4. Plie squat + heel raises
  5. Frog squat
  6. Side step squat
  7. Surrender squat
  8. Cossack squat
  9. Squat jacks

So if you want to shed body fats and get your body a toned body shape, then without any second delay note down this female bodyweight workout routine and follow it now.

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Women’s Bodyweight Workout Plan PDF

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