Fit and Fabulous: A Beginner’s Guide to Full-Body Workouts for Women

  Mar 18, 2024
Reviewed by Vivek Upadhyay

Trust us when we say that…

…your journey toward gaining a fitter, leaner body starts right here. 

Women are hustlers—often juggling a dozen tasks at once. They find it extremely challenging to spare even a minute for themselves, let alone focus on their fitness goals. 

The result?

A body that is overweight and nothing close to what they desire. 

Well, if you feel resonated and want to:

  • Shed the extra kilos off,
  • Be healthier, happier, and more confident,
  • And achieve a better quality of life.

..without getting overwhelmed by strenuous exercises, our guide to full-body workouts for women beginners is up for grabs.

While everyone has their own views and perspective on living a healthy life, some adopt the 7-day water fast. So what are you waiting for? Drop everything and check out what we’ve in store for you!

The 30-Minute Full-Body Gym Workout for Women

If the gym is where your passion lies, these five workouts are the holy grail you need.

With these simple, five-minute exercises, you can lose that stubborn fat faster than you think and carve those curves out. 

However, make sure that you: 

  • Start simple.
  • Be lighter on yourself. 
  • Remain consistent
  • Stay hydrated
  • Keep your nutrition levels higher. 
  • Focus on bettering your form and technique.

Besides, there are a few things to remember. 

  • Every move should be practiced for five minutes each.
  • Do three circuits.
  • Take two minutes of rest between exercises.

Now that you understand ‘prerequisites,’ let’s get down straight to the meat of the matter and understand which full-body gym workouts promise results. 

Workout One: Dumbbell Lunge

Type: Strength training exercise

Area of impact: Hamstrings, quadriceps, glutes, and calves

The technique

You’ve to hold dumbbells in each hand. Step forward with your one leg while lowering your body until the knee is bent at a 90-degree angle and touches the ground. Hold on for a moment. Then, push back up to the starting position. Repeat the sequence using the other leg.


1. Strengthens lower body. 

2. Enhances core muscles for better alignment, balancing, and coordination. 

3. Promotes weight loss by burning excess calories. 

4. Improves functional movements, such as walking and jumping.


Workout Two: Romanian Deadlift (RDL)

Type: Strength training exercise

Area of impact: Glutes, hamstrings, and the lower back

The technique

You can do RDL with dumbbells, kettlebells, or a barbell in a gym. Stand with feet hip-width apart, holding any of the equipment in your hands that should face down and align straight with your lower body. Hinge at the hips and lower the weight slowly towards the ground while keeping the back straight. Keep lowering the weight until you feel a stretch in your hamstrings. Move up and lift the weight back right to the starting position. Keep repeating the sequence for five minutes. 


1. Augments lower body strength. 

2. Enhances posture, balance, and flexibility.

3. Fuels calorie burn and weight loss.

4. Shores up hip movements and promotes dynamism. 


Workout Three: Goblet Squat

Type: Strength training exercise.

Area of impact: Quadriceps, glutes, and hamstrings. 

The technique

Hold a dumbbell, a kettlebell, or any weight you can find around in your gym, at chest height using both hands. Stand with your feet shoulder-length apart and squat down while keeping your chest straight until your thighs run parallel to the ground. Stay there for a beat, and don’t forget to maintain your form. Stand back up to the starting position, and repeat the sequence.


1. Facilitates core muscle development in the lower body. 

2. Promotes spinal alignment. 

3. Targets weight loss.

4. Enhances flexibility and mobility in hips, knees, and ankles. 

5. Ramps up functional movements, including walking and jumping.


Workout Four: Forearm Plank

Type: Bodyweight exercise

Area of impact: Core, abs

The technique

Raise your body with your forearms on the floor to get into a plank position. Your elbows must be stacked under your shoulders, your hips raised, and your toes tucked in a way that your body forms a straight line. Engage your core for 30 seconds until you feel the tension slowly gliding in. Do not arch your back.


1. Improves spinal flexibility and alignment. 

2. Contributes to concentration and focus.

3. Boosts overall body strength.

4. Adds to balance and stability capabilities of the body. 


Workout Five: Floor Press

Type: Strength training exercise

Area of impact: Chests, triceps, and shoulders.

The technique

Pick up the barbell or dumbbells to kick off the popular full-body weightlifting workout: the floor press. Lie straight on your back with your legs raised and your feet flat on the ground. Hold your weights and slowly lower them down until your upper arms touch the ground parallelly. Pause for a bit, raise the weights back to the starting position, and continue doing reps for five minutes. Don’t stop until you feel exhaustion in your arms.


1. Enhances upper body strength and vitality. 

2. Strengthens shoulders and promotes stability across a range of functions. 

3. Improves grip strength.


Losing weight is a daunting journey with no destination. In other words, it is a process that requires consistency.

The secret sauce lies in prioritizing yourself, taking some time out, not quitting even when it gets tough, and investing in your body since it’s your BFF for life.

Never forget, as a health enthusiast, you’ve all the power.

Having said that, if you don’t have a thing for a full-body gym workout, we have an alternate workout plan up our sleeves to help you. 

So, let’s dig right in!

Best Home Full-Body Workouts for Women

Not a Gym Person? Explore these Full-body workouts for women that can be done at home.

“A 15-minute workout session for female beginners at home!”

Doesn’t it ring a bell for you? 

We kid you not: a fair share of women have killed excess fat deposits in their bodies by simply adhering to a 15-minute home workout that worked like magic.

Their formula to success? 

Consistency only!

Although they don’t sweat it out in a gym, they are living in their dream bodies because they are committed to their mission and not distracted at all. 

This begs the question: what is their workout routine? Stay with us to know!

Workout One: High Knees

Type: Cardio and strength-building exercise. 


Stand straight up on a mat. Lift the left knee up to your hip height and bring your right elbow forward simultaneously. As part of the reflex action, your left elbow will go backward automatically, helping you form the right posture. Continue alternating sides, and to game up, add more speed to the action. Complete as many reps as possible in a minute.


1. Spurs core strength. 

2. Enhances balance and flexibility. 

3. Helps improve coordination. 

4. Ramps up agility. 

5. Contributes to cardiovascular fitness.


Workout Two: Butt Kicks

Type: Cardio and strengthening exercise.


Stand straight on the mat and engage your core. Begin by taking your left heel behind to touch the left glute. Now, bring it back to the ground, lay it down straight, and repeat it with your right heel. The rule of thumb remains the same: keep adding speed to test yourself and bring in more intensity. Continue doing as many reps as possible in a minute. 


1. Builds leg strength.

2. Promotes hip mobility and calf health. 

3. Facilitates faster weight loss. 


Workout Three: Jumping Jacks

Type: Aerobic


Start with jumping legs open wider than your hip distance and raising your hands up above the head level simultaneously. Jump your legs again and bring them together while lowering your hands down by the sides. Continue as many reps as possible in a minute.


1. Boost cardiovascular health. 

2. Burn calories.

3. Enhances coordination.

4. Improves muscle strength.


Workout Four: Bear Crawl

Type: Strength-building exercise.


Form a bear plank with a) positioning your shoulders over wrists, b) knees under hips, and c) lifting the knees off as in like a hover. Move ahead with your right foot and left hand forward and then with your left foot and right hand forward. Don’t forget to keep your back straight, hips stable, and knees raised all along the session. Complete as many reps as possible in 60 seconds. 


1. Boosts muscle strength all across the body. 

2. Enhances balance, coordination, and threshold. 

3. Unleashes low impact.


Workout Five: Bodyweight Squat

Type: Strength-building exercise. 


Stand with your feet hip-distance apart and your toes pointed out to begin this lower body exercise. Now, Lower your body in a way like you’re about to sit on a chair. Keep your thighs parallel to the ground, your back upright, and your head aligned with the tailbone. Push yourself back up to the starting position and repeat. Keep doing as many reps as possible in a minute. 


1. Augments lower body strength. 

2. Boosts endurance. 

3. Promotes weight loss. 

4. Improves stability and coordination.


Also Read: How to Achieve the Fastest Mile Ever

The bottom line

This is a wrap to our guide on full-body workouts for women beginners.

We sincerely hope it helps you lead in the right direction and improve your fitness for bigger, better things in life.

Our bodies are magical. But alas, they are always taken for granted. We don’t prioritize our health until life gives us a wake-up call and we end up in a doctor’s clinic. 

The time to act is: NOW!

There should never be an excuse to be better, be healthier, and be there for you. 

Try these workouts before it’s too late. 

You in?!

Frequently-Asked Questions (FAQs)

Ans: Undoubtedly, yes! The thing about full-body workouts is that they target the core muscle groups across your body, building strength, tone, and vitality.

Moreover, these exercises are a combination of strength training exercises that pace weight loss and help women flatten those fats faster. 

Full-body workouts are less time-intensive when compared to other workouts and hence, are super effective.

Ans: The number of minutes spent in a gym or on a home mat is never directly proportional to the weight you lose. Even a few minutes spent focusing on your body is sufficient. 

Your aim should be:

  • To remain consistent. 
  • Stay focused. 
  • Completing reps.
  • Learn about the right form and technique.
  • To increase your time slowly. 
  • Choosing the right weights for yourself.
As in most scenarios in our lives, it’s about quality triumphing over quantity.

Ans: Yes, women can do a full-body workout without any equipment. Cardio exercises—as also covered in this article below—have proven to be 100% effective in helping women get to their fitter selves. 

Jumping jacks, high knees, and butt kicks are a few cardio exercises that promise great results. Besides, some bodyweight exercises, such as push-ups, squats, and lunges, can be done without any equipment and tend to render superior outcomes. 

Equipment is definitely a no-hassle.

Ans: A 3-day full-body workout routine is ideal for today’s modern, busy woman. However, the trick lies in selecting the right combination of exercises.

Begin with: 

  • A warm-up session that lasts for 4-5 minutes and includes light cardio. 
  • A workout for 15-20 minutes that includes squats, planks, lunges, burpees, and more.
  • 5-10 minutes of stretching.
This is what a typical 3-day full-body workout for women would look like. However, it’s not set in stone and can be adjusted to suit individual levels of fitness by increasing or decreasing the reps.

Ans: The frequency at which you do full-body workouts rests on multiple factors:

  • Your current fitness level. 
  • Your threshold.
  • Your fitness goals.
  • Your overall health. 
Ideally, full-body workouts can be done 3 times a week. If you’re a beginner, allow yourself some rest in between to let your body come to terms with the change and allow your muscle to recover and rebuild.

A beginner must start slow and gradually increase the intensity and frequency of the workouts, whereas an athlete is free to accommodate more workouts in his routine as he understands the science inside-out pretty well.