Master how to get in shape at home fast without equipment, for woman

How to get in shape at home

Medically reviewed and approved by Nataniel Josue Alvarez M.D.

How to get in Shape at Home? A Guide for WomenIn this modern age, one thing hard to find is "time." The changing lifestyle makes it more and more difficult for people to have some time for themselves.

To get in shape while staying home, you have to start a routine or exercise table by training progressively. The key is to start exercising the body looking for a healthy feeling of tiredness, not extreme exhaustion. It would be best if you combined the exercises with a healthy diet.

People spend hours in offices to earn their livelihood. This kind of working habit might help grow the economy more robust, but these are harming people's health and fitness levels.

These people are bound to spend hours sitting in their office chairs, which is a source of many adverse health changes, including weight gain and ensuing complications.

How to be in shape at home

These people are bound to spend hours sitting in their office chairs, which is a source of many adverse health changes, including weight gain and ensuing complications.

Also, these long working hours make it difficult for these people to get some time for themselves. All these cumulative things are resulting in unhealthy weight gains in the population.

One more thing has become more available to people: the "awareness" regarding their health and lifestyle. With the advancement of technology and its easy access to everyone, people have become more and more conscious about their health and fitness levels.

How to be in shape at home without equipment

They know what is right for their health and what is wrong. People are concentrating on their fitness and health more than ever before. Gyms are full of people who are determined to get themselves in better shape.

But not everyone has this luxury. For some, finding free time to go to the gym is the biggest problem. For others, it is the charges they have to pay to join a health center.

That is true for females as well. Whether it is about their physical looks, weight, or overall health, women have always been conscious about how they appear.

As men, it is also difficult for women to spare some time for their grooming. They are equally participating in building economies and their male partners and taking care of their families at home.

Even for stay-at-home mothers who have to take care of their kids, it is difficult to find time to go out on the run or manage their healthcare center appointments.

Even people who have joined the gym have to stay at home. That is due to the recent Corona pandemic going around the world. As the COVID-19 virus is getting solemn worldwide, people practice social distancing and staying at their homes to protect themselves and their loved ones. Gyms are also closing their services for the safety of people. Also, to prevent the further spread of the deadly virus.

Table of Contents

Home workout plan for women without equipment

Whether you are starting from scratch or already have a base, we recommend doing this weekly chart for one month. The only thing that should vary is the number of repetitions you should do. If you find it too easy, you should increase the number of repetitions (in moderation).

We are going to give you an approximate range of repetitions, but each body is a world, and you must test your body:

  • If you finish the workout without being too tired, you should increase the number of repetitions by 5 in the next training.
  • If you finish the workout tired but feel good during the day, keep it up during that week. Increase the number of repetitions by one or two exercises the following week, if you find it easy to do it with more.
  • Finally, if you can't finish the workout or are too exhausted during the day, decrease the number of reps by 5 per session. If you still can't complete your training, remove an exercise from your routine.

Now we are going to indicate to you how to distribute the week to practice this workout plan. In this training, you will train three alternate days, also resting on the weekends.

Weekly workout plan

Monday Circuit training
Tuesday Rest
Wednesday Circuit training
Thursday  Rest
Friday Circuit training
Saturday Rest
Sunday Rest

Now we are going to tell you how to do the circuit.

  • You must rest from 30 seconds to one minute between sets.
  • You should not rest more than two minutes between exercises.
  • Finally, you must follow these two guidelines until you complete this circuit.

Circuit training

Bodyweight squats 2x10
Donkey kicks 2x10
Banded lateral walk 2x10
Kneeling pushups 2x10
Side plaks 2x30 seconds
Glute bridge 2x10
Jump squats 2x10
Heel taps 2x10
Mountain climbers 2x10
Planks 2x1 minute
Curtsy lunges 2x10
Triceps dips 2x10
Scissor kicks 2x10
Plank with single leg raise 2x10

As I told you before, this training can be too demanding for you initially; you must see how you feel. From then on, you must increase or decrease the intensity and number of repetitions of each exercise until you have completed a proper workout.

Remember that the goal is to end up tired and not exhausted. You must check your feelings to have healthy training and not get discouraged. Remember, the objective is to get in shape and to create a habit.

Exercises to get in shape at home without equipment 

Finally, here are some exercises that you can perform efficiently at home without needing any gym equipment.

Bodyweight Squat

Bodyweight squats

The bodyweight squat requires minimum space, and you can do it at home without any material. This exercise strengthens your lower body while working all of the major muscles of legs.

How To Do It

  • Keep your feet apart (at shoulder width)
  • Keep your eyes straight
  • Hold your arm forward at shoulders’ height
  • Bend your knees slowly
  • Pause for two seconds at the lower position
  • Now, stand back up slowly to the starting position

Donkey Kicks

Donkey kicks

The donkey kicks, also known as quadruped bent-knee hip extension, is an exercise to tighten up your buttock muscles exclusively.

How To Do It

  • Get on your hands and knees (all four position)
  • Keep your hands right under your shoulders
  • Keep your back straight throughout the exercise
  • Now, while keeping your knees bent at 90-degree, lift your leg back and upward slowly
  • Stop before your back starts to curve, or your hips begin to rotate
  • Slowly return to the starting position
  • Repeat on the other side

Banded Lateral Walk

Banded lateral walk

The banded lateral walk is slightly different from the other exercises because you need a resistance band to perform it. Resistance bands offer different resistance levels, which is indicated by their colors.

It goes from yellow (minimum resistance) to green (moderate resistance) to blue (high resistance) to black (highest resistance).
You can choose from these bands according to your initial tolerance levels and then progress to the more resistant ones as your muscles become more resilient.

The banded lateral walk helps strengthen your hips as well as your knees and ankles.

You may be interested in "Hip Thrust the best exercise for perfect glutes"

How To Do It

  • Wrap the band around your legs
  • Keep your feet shoulder-width apart
  • The band should be taut around your legs (tight, but not stretched)
  • Slightly bend your knees (like in a half-squat position)
  • Keep your back straight
  • Take a step to the side and shift weight from one leg to the other while maintaining the half-squat position

Kneeling Push-Ups

Kneeling push ups

The kneeling push-ups are useful for building your upper body strength.

How To Do It

  • Get on your knee with your hands on the floor
  • Your hands should be shoulder-width apart
  • Bend down your elbows and bring your body closer to the ground
  • Hold for a moment
  • Slowly return to the starting position

Side Planks

Side plank

That is a great exercise to do at home and build your oblique abdominal muscles (muscles on the sides of your belly), also making shoulders and hip strength.

side plank

How To Do It

  • Lie on your left side
  • Keep the elbow of your left side right under your shoulder
  • Keep your head in line with your spine
  • Contract your abdominal muscles
  • Lift your hip and knees while keeping your torso straight
  • Try to hold for 60 seconds before slowly coming back to the starting position

Glute Bridge

Glute bridge

The glute bridge is a great exercise to strengthen your glutes and lower back muscles. This exercise helps with your hip flexibility, as well.

How To Do It

  • Lie flat on your back
  • Bend your knees and keep your feet flat on the floor
  • Keep both arms at your side
  • Squeeze your hips and lift it from the ground
  • Your shoulders, hips, and knees should be in a straight line
  • Avoid overextending your back
  • Hold the position for a moment before slowly moving back to the starting position

Jump Squats

jump squats to get in shape at home

The jump squats improve your upper and lower body strength and flexibility. This type of squats burns calories more effectively than regular squats.

How To Do It

  • Stand while keeping your foot shoulder-width apart
  • First, perform the regular squats
  • Then add explosive jumps while engaging your core muscles
  • Bring your body to a lower squatting position when you land from the jump

Heel Taps

Heel taps exercise that you can do at home

The heel taps are again an effective way to strengthen and shape your abdominal muscles, both of the front and the sides. Adding this exercise in your work routine would help reduce your belly fat and give you a perfect looking flat abdomen.

How To Do It

  • Lie flat on your back on the ground
  • Bend your knees and keep your arms on your sides
  • Raise your shoulder and head off the ground
  • Try to reach your right heel with your right hand
  • Keep your core muscles tightened during this movement
  • Repeat the same action on the other side

Mountain Climbers

Mountain climbers, you can do them at home

The mountain climber is an exercise that engages your whole body. In addition to strengthening your core and abdominals, this exercise also improves the body’s mobility and coordination.

How To Do It

  • Start with the plank position
  • Keep your hands under your shoulder
  • Carry your weight on your hands and the toes
  • Keep your knees extended and in line with your body
  • Bring on of your knees to your chest and move it back to the starting position
  • Repeat on the other limb



The plank is the exercise that tone-up your whole body. It works out the muscles of your back, shoulders, chest, abdomen, and the lower limbs. That is an excellent exercise for the achievement of a good standing and sitting posture.

How To Do It

  • Put your hands on the floor while keeping them directly under your shoulders
  • Keep your elbows straight
  • Plant your toes on the ground
  • Squeeze your glutes to hold the position
  • Keep your head, neck, and knees inline
  • Try to hold the position as long as you comfortably can

Curtsy Lunges

Curtsy lunges at home

The curtsy lunge is the modified form of regular lunges and is a great exercise to stabilize your hips.

How To Do It

  • Stand with your feet at shoulder-width apart with arms hanging on sides
  • Move your right foot backward and bring it right behind your left foot
  • Clasp your both hands at your chest level
  • Lunge down slowly and as far as you can with a few inches of distance between your knee and the ground
  • Slowly return to the starting position
  • Repeat on the other leg

Triceps Dips

Triceps dips

The triceps dip is a beneficial exercise to build up the strength of your shoulders and arms muscles, especially the triceps. This exercise also helps with your upper body strength.

How To Do It

  • You will need a chair, stool, or bench to perform this exercise or you can do it lying down like in the picture
  • Make sure the chair or stool you use, is stable
  • Sit on the edge of the chair
  • Grip the edge with your hands
  • Extend your knees and keep your feet at hip-width apart with your weight on your heels
  • Lift your body of the ground slowly by putting pressure on your palms
  • Now, bring your body down slowly until your elbows are bent between 45 and 90-degrees
  • Repeat the movement

Scissor Kicks

Scissors at home

The scissor kick is another exercise that helps to build your core muscles, including the abdominals and the muscles around your hips.

How To Do It

  • Lie flat on your back on the ground with your arms by your sides.
  • Tighten your abdominal muscles by pressing deep into the exercise mat.
  • Lift both legs off the floor (about 6 to 12 inches)
  • While keeping your core squeezed, lift one of your legs up and while keeping the other down.
  • Perform this movement alternatively on both legs.

Plank With Single-Leg Raise

Plank leg raise at home

The plank with single leg raise, like the regular plank, is also used for building stability, only it is harder to perform than the standard plank with the benefit of early and better results.

How To Do It

  • Start in a plank position
  • Bend your elbows and bear weight on your forearms
  • Engage your core muscles while keeping your head, back, knees, and heels inline
  • Raise your right leg and try to hold it for a couple of seconds
  • Repeat with your left leg

Straight Leg Toe Touches

Straight leg toe

The straight leg toe touches are the modified form of the abdominal crunches. This exercise helps to tone up the abdominal muscles, especially the lower abdominals.

How To Do It

  • Lie flat on your back on the ground
  • Keep your legs straight and your arms by your sides
  • Raise your legs slowly until they are at 90 degrees with the floor
  • Now, lift your arms forward and tighten your abdominal muscles
  • Try to touch your toes with your extended fingers
  • Slowly return to the starting position

How to be in shape at home

Whatever the reason might be, there is always a way for you to start making some lifestyle changes to get a more healthy and fit body.
We are providing a few tips and different exercises for women that require little to no equipment, and that you can easily follow while never leaving the comfort of your own home.

Keep Yourself Motivated

How to stay in shape at home

When talking about starting a workout plan, whether in the gym or at home, motivation is the key. Making up your mind is not enough for this purpose; what matters is to stick to it. Keep a goal in your brain.

Whenever you feel like giving up and quitting, remember why you started it in the first place. A powerful mindset would help you to stay on track.

You should keep in mind that the goal you set for yourself should be realistic—making a goal that is impossible to achieve will lead to disappointment, frustration and ultimately force you to give up without any positive outcomes.

Avoid Cheat Days

Whatever is the fitness plan that you set for yourself, follow it consistently. While working out at home, you are your instructor. That is the exact reason you could have the temptation to have a cheat day when you are feeling lazy, busier than usual, or when you just feel like it.

Remember, the solution is to take it slow. Do not try too much too soon. Follow a plan that suits your routine, and keep implementing more changes as you get used to the previous ones.

Follow a Healthy Diet

Healthy eating is a significant factor when it comes to opting and maintaining a healthy lifestyle. You don't necessarily need to devise a strict diet plan to stay fit.

Knowing what to eat and what food products to avoid would just work fine for you. Healthy eating is all about getting the essential nutrients in the right proportions and avoiding unnecessary fat gain.

You can read magazines, watch documentaries, and TV shows on healthy eating and follow recipes that suit your taste and are healthy as well. Excluding junk food and unhealthy snacks from your diet and replacing them with fruits and fresh vegetables would be a good start.

Take Smaller Portions of Meal

Dividing your meals into smaller portions is always a smart move. Instead of having three regular heavy meals in a day, you can split your meals into five to six small-sized snacks.

That would help you to digest your food better and earlier. Eating at the right time and not waiting to get to a starvation point also helps prevent over-eating and resulting weight gains. The point is to eat right, not less.

Take Help from Technology

How to be in shape at home

There are tens, even hundreds of apps that help people who are trying to maintain a healthy lifestyle. With everyone having access to a smartphone, this is one of the easiest and most feasible ways to start and maintain a healthy lifestyle.

Whether you are looking for a diet plan, healthy food products, exercises to follow, or motivation from other people, you can find a suitable app for the purpose.

You can also look for motivational videos, personal blogs, and websites that share your interest and get some inspiration. That can also help you to set or reset your goals as well.

Work on Your Sleep Routine

It is not just about a healthy diet and workout plan when talking about a healthy and fit life. Proper sleep is also a crucial component of a healthy lifestyle.

Working on your sleep pattern and getting 7 to 8 hours of sleep on a regular time helps with your body's metabolism, lets your working muscles heal better, and replenish your energy for the next workout session.

Peaceful sleep also leaves a positive effect on your mood and overall vitality.

Be Happy With Your Fitness Routine

That might be essential advice to listen to if you want to follow your fitness routine successfully. You need to work on your mindset and find a way to enjoy your workout sessions.

If you see these sessions as burdensome and something that is an obligation, then you would not be able to stick to them. Think of all the reasons that a fit and healthy life are better than sitting idly on a couch, munching on some unhealthy snacks, and watching TV.


There are several forms of exercise, with each movement serving a different purpose. People follow exercise routines to lose weight, gain muscles, stay in shape, rehabilitation, or just as part of a healthy lifestyle.

Gyms are designed and equipped with modern and diverse gym modalities and equipment for exercising purposes. People have monthly subscriptions to these gyms and visit them daily to stay in shape.

But that does not mean that you cannot find exercises that do not require any special equipment to perform, and you can easily do while staying at home.

Before we get to those exercises, there are a few things for you to keep in mind while exercising at home.

Warm-up and Warm-down

Warm-up and warm-down are essential parts of an exercise routine. Make sure to perform simple stretches before starting the actual exercises.

Warm-up is vital to reduce the chances of injuries to the working muscles. And warm-down has been suggested to be related to the lower levels of post-exercise soreness (aka delayed onset muscle soreness or DOMS)

Keep Yourself Hydrated

How to be in shape at home

Keeping yourself hydrated is one of the standard measures you should take during exercise, especially during summers. There is a need to have plenty of fluids while exercising due to excessive sweating and water loss.

You may be interested in "Why is important to drink water?"

Do Not Exercise Right After Taking a Meal

You should avoid exercising for about two hours after taking a meal. After having a meal, your blood flow increases towards your stomach to help digest the food.

If we start working out right after a meal, this blood flows towards our working muscles, fulfilling their oxygen needs.
That could result in problems related to indigestion, which could include nausea and vomiting.

Respect Your Illness

Avoid exercising when you are not feeling well. It is essential to rest and give your body time to heal even if you come down with minor flu or fever.

Remember, the purpose of these exercises is to make your health and fitness better, and pausing this workout routine in the time of illness serves the same purpose.

Take Care of Your Injuries

That is something similar to resting at the time of illness. Do not take your injuries lightly, even the ones that seem minor. Attend to each lesion and give your muscles proper time to heal from the trauma.

While soreness is a common outcome of high-intensity exercises, injuries are not something to ignore. This habit will help you in the long run and prevent complications resulting from cumulative trauma.

Final advice 

How to get in shape at home

Finally, if you want to get in shape at home, you can start with two or three of these exercises, and keep adding the rest as you get adapted to the training.

You can progress your workout intensity by adding more movements, increasing repetitions, or adding variations to the existing exercises to make them more challenging.

If you want to know everything about taking care of your physique and getting the body you want, don't hesitate to visit our fitness section.

[author] [author_image timthumb='on'][/author_image] [author_info]The article was reviewed and approved by Nataniel Josué Alvarez. Medical Doctor graduated from Medical School Universidad Nacional Experimental Francisco de Miranda. Área Ciencias de la Salud. •Awarded winner IV Science Fair of Research Methodology - April 2012 •Recipient of Asesor Estudiantil Institucional Scholarship •Thesis: Relationship Between Parasitosis, Anemia and Hygiene Habits in patients aged 20 yo 70 years old in Amuay, municipality of Los Taques, Falcón State, Venezuela •Thesis: Intervention Plan in Rural Healthcare in Monte Verde and La Puntica sectors, of the Amuay Community, Los Taques parish, Los Taques municipality, of the Falcón State, Venezuela. During the period March 2018 - July 2018[/author_info] [/author]