The Best Home Exercises For Women – Less than 1 hour

On this article I want to keep it simple, not everyone has time to join the gym. The best home exercises for women the home edition is one of the simple things you can do, using your own body weight and create a program that will give the comfort to be at home and do it at your time and pace.

The key for this type of workout is that you make the full commitment and find the time to perform for least 1 hour a day for 5 days to see real results. As with any workout I will advise you to get a physical with your personal doctor and mention that you will want to start working out at home.

As for cardio goes, a walk in the local park can complement this. Or you can take a walk around your neighbor, find someone that can keep you company and feed of each other to be motivated and reach your goals.

Check my articles on tips for women and how to help you on your road to lose the unwanted weight and live a better life.

This workout is going to guide you for one week .


  1. 10 Squats
  2. 10 Jumping jacks
  3. 30 Second plank
  4. 10 Lunges (each leg )
  5. 10 Sit ups
  6. 10 Butt kicks
  7. 10 Crunches


  1. 15 Squats
  2. 15 Jumping Jacks
  3. 1 minute plank
  4. 15 Lunges ( each leg )
  5. 15 sit ups
  6. 15 Butt kicks
  7. 15 Crunches


  1. 20 Squats
  2. 20 Jumping Jacks
  3. 1 minute plank
  4. 20 Lunges ( each leg )
  5. 20 Sit ups
  6. 20 Butt kicks
  7. 20 Crunches


  1. 10 Squat
  2. 10 Jumping Jacks
  3. 30 second plank
  4. 10 Lunges ( each leg )
  5. 10 Sit ups
  6. 10 Butt kicks
  7. 10 Crunches


  1. 15 Squats
  2. 15 Jumping Jacks
  3. 1 Minute Plank
  4. 15 Lunges ( each leg )
  5. 15 Sit ups
  6. 15 Butt kicks
  7. 15 Crunches

Saturday and Sunday will be your rest days. This is just a sample to get you started, but if you feel like working out during the weekend take the day off any day during the week. To make a better use of the rest days if you would like add a day just for abs and perform this 3 moves.

  1. 15 Knees to elbow ( sit on a chair ).
  2. 15 Straight Leg raise ( Lay on the Floor and raise your legs to form an L.
  3. 15 Mountain Climbers.

Some tips I can give you about this workout is to do the moves in random order from week to week. Also, the last 3 moves can be added to the list above.

You can perform this moves with at least 35 seconds in between can add more intensity to the workout. You can make it more challenging by doing the 7 moves twice. When you get the last move done start another routine working your way back and that can be a great way to push you a little more.

Once you get a point where you need more of a challenge a purchase of resistance bands can be a great way to take this workout moves to the next level.Resistance Bands

If you want to perform some type of cardio one move is to sprint from one side of your room to another for at least 30 seconds non-stop. But to create a great burning cardio move do it for a minute stop for 30 seconds and go for another minute until you complete 3 minutes with 30 seconds rest in between.

The next way you can have a great workout is to perform the 7 moves for a full minute with 30 seconds rest in between. That gives you 7 straight minutes of intense workout stop for 1 and re-start for another round of 7 and complete 3 sets of 7 minutes.

As you can see this workout is very flexible and depends on your resistance. Variations are key to keep your muscles guessing, changing this from week to week or even month to month is a perfect way to get those extra pounds melting away. This workout use with a solid meal plan will help you reach your goals and keep you motivated everyday.

 You can see another move that can be implemented is the crossover crunch, if you prefer it instead of the normal crunch. As you go through the workout plan and you feel the need to add some more moves, feel free to add as many as you can handle. But the idea is to keep these workouts under 1 hour, I can assure you that you don’t need 2 hours of workouts.

Your meal plan is the foundation to lose weight, consume fewer calories than what you burn during the day. With this workout been use the right way and adding all the different variations your time will be better spend. Remember fitness is a LIFESTYLE and we all know that we get into it because we want to lose the extra pounds and look better and feel better.

Workout at your own pace and trust in the process if you stick with it you will see the results you want. Stay away from the scale for the first 2 weeks that you do this routine. This can be a killer if you are actually making progress, the scale not always tells you the thruth about how good we are doing. If you feel more energy with every passing day and your clothes feel loose it means you are losing inches and the pounds will follow.

One more thing you will want to use is a YOGA MAT it can help you with more confort performing your moves and stability depending on the floor you have in the place you decide to workout.

Keep searching on my site for more tips on workouts , supplements , and diets but i like to call it meal plans “DIET” sounds to boring and nobody sitcks to them anyways. 

Welcome to the ATTITUDE ERA of fitness i hope this article gave you some good information and wish togheter we can reach all your goals one meal and one workout at time. No excuses we don’t have any of those on this website. Fitness is a way of life and be proud that you made that decision and is the right decision. Now go out there and get in the best shape of your life and be and example for others. Be the leader of the new movement !















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