Health, Food, Fitness & Relationships



Home Workout For Women During Covid-19!

Home Workout For Women At Home During Covid-19

Self-maintenance is one of the primary concerns during this hour of COVID-19, which includes a workout for women at home. An activity is the most essential for good health. This pandemic has constrained individuals to stay at home. People may not go out, and everything is closed schools, colleges, markets, and gymnasiums. A gymnasium is a place where people spend hours to make themselves fit, healthy, and sturdy. Because of the lockdown, it has become difficult for people, especially for fitness freaks.

Exercise makes a person fit, both physically and mentally. It also makes a person happy and active. Those who are accustomed to doing workouts daily feel low if they do not work out. Therefore, in this blog, I will give you some tips on maintaining your health and fitness by doing a workout at home.

Benefits Of a Workout For Women At Home

Everyone needs to keep their health during the pandemic, specifically women because they are the ones who take care of the entire family and house along with their jobs. Some women do not work out regularly. However, in this situation, you need to focus on your health. A workout is a must for you as it boosts your immunity.

In this blog, we have tried to find a solution for all the women who want to work out, whether they are beginners who aim to lose weight or those who wish to know about a full-body workout at home.

 Workout For Women At Home

Video by cottonbro from Pexels

If you are a beginner, design your exercise carefully. Initially, you will get slightly tired because your body is not accustomed to it. Your body might not be flexible compared to those who work out regularly. But you do not need to worry about it, slowly and gradually you will get used to it.

Read More: 3 Ways To Get A Flat Tummy Within 10 Days!

Warm-Up For Female Beginners At Home

Whenever you begin your workout, always start with a warm-up because it increases your joints’ mobility, boosts your nervous system, and aids to raise your body temperature. An introduction should be of almost 5 minutes, which includes the following exercises;

  • 1) Squat (1 minute)
  • 2) Chest opener and calf raise (1 minute)
  • 3) skier swings to overhead reach (1 minute)
  • 4) Jumping Jacks arms bend (1 minute)
  • 5) Knee hug with both legs (1 minute)

After the warm-up, you can start your workout because now your body is entirely charged for the rest of the proper exercise.

Full-body Workout For Women at Home

There is a perfect full-body workout for women at home with no equipment. It makes females healthier and active all day long. These are home exercises for women’s self-maintenance.


Squats strengthen your lower body and develop strength and power. It burns calories and fat and builds more muscles also increases hormone release. It is better for the joint. So it is one of the best types of workout for women at home.


 Stand shoulder-width apart with your toes pointed forward; imagine you are sitting on the chair, so push your butt down and up.

2-Reverse lunge

It is the best workout for ladies who have knee issues which face balancing problems and have less hip mobility.


Start in a neutral position and again stand shoulder-width apart with your toes. Keep your body upright, put your hand in the middle, then take a step back, lunge down. When you step back, bend your knees into a 90-degree position and tap.

3-Curtsy lunge

It helps to improve your posture. Most of the ladies suffer from back and knee pain. It is the best workout for females at home. It also decreases the rate of injury.


Stand straight and cross your left leg over. At that moment, come back to the initial position, step right leg over and stand straight. Do not twist your body.

4-Reverse lunge and rotation

It mends the complete health and performance of the body. It increases the body’s flexibility and improves balance, which helps perform other kinds of workouts at home.


Keep your knees slightly bent, rotate, pull it and then squeeze your mid-back, reach, turn and pull.

5-Knee Push up

It is an upper-body exercise that increases the metabolic rate. It helps to strengthen a women’s chest, shoulder, arm, and abs.


Keep your knees together, spread your arms by your chest, keeping your upper body in one line. Later, drive yourself down and push yourself up and feel the engagement on your chest muscles.

6-Tricep Dip

It aids to activate the triceps muscles in your upper arm.


Keep your knees in a triangle position, lift your body off, further bend your elbow, and repeat the same.


It provides spinal support and helps in body alignment to the women.


Spread your arms and legs apart, and lift your legs and arms off the floor. After that, rest it down as you lift off and squeeze your glutes.

8-Russian twist

The Russian twist helps in equilibrium, stance, and movement. It also helps to burn calories and belly fat as well.


Keep your chest up and twist. It is not about going too low but working on the correct muscle group, so twisting side to side rotates your torso both left and right.

9-Single leg knee tuck  

It helps ladies to model and tenor the entire body. It strengthens many muscle groups like the abdominals, lower back, legs, and arms.


Keep both the legs straight, then tuck one knee in, extending it, rest it down. Later drive your upper body forward as well. Thus, conduct your knee close to your chest and one leg at a time.

10-Mountain climber

It is like a total workout for women at home. It helps to improve heart health and burns calories.


Get into the high plank, extent your palms, get on to your toes and spread your feet slightly out and drive your knee towards your elbow.


Planks improve posture, fortifies the core, and increases metabolic rate. It also enhances bone and joint health. It also helps to boost mood and relieves stress. This exercise plays a significant role in the workout for both females and males.


Keep your elbow back flat, look at the floor, then get on to your feet and breathe.


It promotes blood flow and reduces the stress level to your heart and other muscles. It also normalizes your body temperature, heart rate, and blood pressure. So this exercise helps women a lot.


Step right at the edge of your mat, get your left leg forward, just like a lunge position, but this time, you get to rest your right knee on the floor. Open your chest, bring your arms up and feel the stretch on your upper body. Drive your body weight frontward and push it forward.


In this blog, I have tried to give you some ideas about a self-maintenance workout at home during covid-19, especially for females, and how they can be fit and healthy at home without going to the gym. I hope you get some ideas for your workout at home.