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Quick & Effective Bodyweight Workout for Women

Bodyweight exercises are a simple, effective and efficient way to get fit. They can be done anywhere with no equipment so you can work out anytime and anywhere.

Sandra Adams
Quick & Effective Bodyweight Workout for Women
Table Of Contents

For many women, the idea of working out revolves around spending hours on the treadmill or heaving weights in the gym. But what if there were a way to get a great workout without spending hours at the gym? In that case, the bodyweight workout can be your utmost solution. Bodyweight workouts are a terrific way to get fit because they can be done anywhere, at any time. And best of all, they don't require any fancy equipment - just your own bodyweight.

A bodyweight workout tones muscles, improves cardiovascular health, and boosts metabolism. Plus, they're easy to modify to fit your fitness level. So whether you're a beginner or an experienced athlete, you can find a bodyweight workout that's right for you.

The Effectiveness of Bodyweight for Women

There's no question that bodyweight workouts are effective. Whether you want to build muscle or simply improve your overall fitness, bodyweight exercises can help you achieve your goals. But what about bodyweight workouts for women? Are they just as effective as they are for men? The short answer is yes! 

Bodyweight workouts are just as effective for women as they are for men. In fact, many women find that bodyweight exercises are even more effective than traditional weight-training exercises. This is because bodyweight workouts allow you to target specific muscle groups more effectively. 

Additionally, bodyweight workouts are often less risky than traditional weight-training exercises, making them ideal for women who are a newbie to fitness or those who have injuries or other health concerns. So if you're searching for an effective workout that you can do at home or in the gym, consider a bodyweight workout. They sure won’t be disappointing!

Benefits of Bodyweight Workout

There are plenty of benefits to working out with your own body weight. For one thing, it’s a great way to get in shape without having to invest in any fancy equipment or memberships. You can work out anywhere, anytime – all you need is your own body! Here are some of the major benefits of a bodyweight workout:

Improves Cardiovascular Endurance

One of the best things you can do for your cardiovascular health is to engage in regular bodyweight exercises. These exercises assist in increasing your heart rate and making your heart muscle work harder, which strengthens your cardiovascular system. 

As your cardiovascular endurance improves, you'll be able to handle the physical activity better and reduce your risk of heart disease.

Exercises such as push-ups, squats, and lunges require your heart and lungs to work harder than they would at rest. As a result, your body adapts to become more efficient at delivering oxygen to your muscles, which leads to improved endurance. 

So if you've been pondering on how to improve your cardiovascular endurance, try adding some bodyweight exercises to your routine.

Enhances Muscle Strength

Most people think that you need to lift weights in order to build muscle strength, but that's not necessarily the case. There are actually a number of bodyweight exercises that can be just as effective in terms of enhancing muscle strength. 

For example, push-ups and pull-ups are two classic bodyweight moves that target the arms and chest and can be done virtually anywhere. In addition, squats and lunges are excellent for working the lower body, while planks and crunches challenge the core muscles.

To take the effects of the exercise on your joints up a notch, combine your routine with multivitamin supplements. In this case, DMoose is an ideal choice. 

Increases Core Strength

Anyone who's done a challenging yoga class or held a plank for an extended period of time knows that bodyweight exercises can be incredibly effective at building core strength. But what exactly is the core? The core muscles are the deep abdominal muscles that wrap around the spine and pelvis, and they work to stabilize the trunk of the body.

A strong core is essential for good posture, balance, and coordination. When the core muscles are weak, it's easy to become injured during activities like lifting weights or playing sports. Bodyweight exercises are an ideal way to strengthen the core because they require no equipment and can be done anywhere.

Boosts Coordination and Balance 

Anyone who's ever tried a challenging bodyweight exercise like a one-legged squat or a handstand push-up knows that they require a high degree of coordination and balance. And it turns out that this is more than just a coincidence - bodyweight exercises can actually help improve coordination and balance.

By working on exercises that challenge your coordination and balance, you'll make everyday activities easier and reduce your risk of falls and injuries.

In addition, bodyweight exercises can help improve your posture and increase your flexibility. So in order to boost your coordination and balance, giving bodyweight exercises a try would be a great decision.

Can be Done Anywhere

One of the amazing things about bodyweight exercises is that they can be done anywhere. All you need is your own body and a little bit of space, and you can get a spectacular workout in without having to go to the gym. 

This makes bodyweight exercises perfect when you're travelling or when you don't have the access to a gym subscription. 

They're also great for days when you just don't feel like going to the gym but still want to work out. Bodyweight exercises are a versatile and convenient way to stay fit, and there are endless possibilities for different routines.

Gentle on Joints

If you're looking for a workout that's gentle on your joints, you can't go wrong with bodyweight exercises. Unlike high-impact activities like running or jumping, bodyweight exercises put minimal stress on your joints and connective tissue.

That's not to say that bodyweight exercises are easy - they can be just as challenging as any other type of workout. 

However, they tend to be far less strenuous on your joints, making them an ideal choice for people enduring joint pain or other mobility issues. So if you've been searching for a workout that won't aggravate your joints, give bodyweight exercises a try. You might be surprised at how much you enjoy them.

Supports Easy Progression 

When most people think of working out, they envision lifting weights or using machines at the gym. However, there are many benefits to bodyweight exercises. One key benefit is that they are easy to progress. 

For example, if you can do 20 push-ups, you can easily increase the difficulty by moving your feet closer together or elevating your hands on a bench or chair.

As your strength increases, you can continue to make the exercise more challenging until you are finally able to perform a one-arm push-up. If you want to embark upon an effective workout that is easy to progress, bodyweight exercises are a great option.

Chaz Wolfson explains in his video how bodyweight exercises can be an extraordinary way to challenge your body and train it towards fitness. 

Workout Summary

Main Goal

General Fitness

Workout Type

Full Body

Training Level


Program Duration

12 Weeks

Days Per Week


Time Per Workout

20-30 Minutes

Equipment Required


Target Gender


Recommended Supplements

Whey Protein

Women's Multi

Fat Burner (optional)

This excellent workout program specifically targets women who can't find enough time to squeeze in a workout while juggling between work and family. This 12-week beginner's workout program allows you to burn fat and achieve a leaner body by just working out 3 days a week. 

You need to perform this set of exercises for 20 - 30 minutes by repeating the circuit 3 to 4 times. However, if you are just a fresher, you can begin 1 to 2 times, and as you begin to gain endurance and stamina, you can progress towards completing the entire circle. The exercises place emphasis on all the major muscle groups in the body to work on every area equally.

In order to hoist the effectiveness of the workout program, you can mix it up with supplements. Supplements such as Whey Protein or Multi-Vitamin by DMoose are an excellent way to escalate energy levels, burn fat, and improve the overall mood.

Backyard Bodyweight Workout




Jumping Jacks


30 seconds

Push-Ups (drop to knees, if needed)


30 reps

High Knees


30 seconds

Bodyweight Squats (Prisoner Squats)


30 reps

Mountain Climbers


30 seconds

Walking Lunges


30 each leg

Lateral Jumps


30 seconds

Bicycle Crunches


30 reps



30 seconds

Bottom Line

Bodyweight exercises are a tremendous way to get fit, regardless of your fitness level or goals. They're easy to progress, gentle on your joints, and can be done anywhere with no equipment. So if you want to bring some ease to your life by choosing to work out at home or on the go, give bodyweight exercises a try. Our 12-week bodyweight workout plan for women can very much be life-changing!

Reading List

Article Sources

  • ARCHILA, LINDA R., et al. "Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach." International Journal of Exercise Science, vol. 14, no. 3, Apr. 2021, pp. 93–100. PubMed Central,
  • "The Advantages of Bodyweight Exercise." Harvard Health, 15 Feb. 2022,
  • Hong, A. Ram, and Sang Wan Kim. "Effects of Resistance Exercise on Bone Health." Endocrinology and Metabolism, vol. 33, no. 4, Dec. 2018, pp. 435–44. PubMed Central,
  • Nestler, Kai, et al. “Strength Training for Women as a Vehicle for Health Promotion at Work.” Deutsches Ärzteblatt International, vol. 114, no. 26, June 2017, pp. 439–46. PubMed Central,
  • ARCHILA, LINDA R., et al. “Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach.” International Journal of Exercise Science, vol. 14, no. 3, Apr. 2021, pp. 93–100. PubMed Central,
  • Huxel Bliven, Kellie C., and Barton E. Anderson. “Core Stability Training for Injury Prevention.” Sports Health, vol. 5, no. 6, Nov. 2013, pp. 514–22. PubMed Central,

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Sandra Adams

Hi, I'm Sandra Adams, a certified personal trainer and fitness blogger dedicated to helping women reach their health and wellness goals. With over a decade of experience in the fitness industry, I specialize in crafting effective, easy-to-follow workout routines that fit into even the busiest schedules. 

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