Exercise for weight loss at home for female beginners

6-Week Weight Loss Home Workout Plan for Women

This workout routine for women at home combines cardio and strength training to completely level up your physical fitness in just six weeks.

Updated on April 17, 2021

Photo: Zinkevych/Getty Images

Take out your calendar and put a big circle around the date six weeks from now. That's when you're going to look back on today and be so glad you started this workout plan for women at home.

Hiring a trainer is expensive, going to the gym might not be your thing, and creating our own workout routine for weight loss can be daunting. That's where this program comes in: It has a balanced mix of high-intensity interval training, strength training, flexibility, and recovery time to help you burn calories and build muscle. If you want to lose weight (reminder: not a prerequisite for improving your fitness and health), this will help you do it at a healthy pace. (See: How Much Weight Can You Healthfully Lose In a Month?)

The best part about this workout routine for women? You can do it all at home with minimal equipment (or, if needed, you can swap in zero-equipment moves).

6-Week Workout Plan for Women At Home

How it works: Follow the schedule below, or feel free to adjust it to meet your personal needs (for example, rest on Wednesdays instead of Sundays or reduce the number of weekly workouts if you're a fitness newbie). The only guideline is to perform the workouts in the same order, if possible.

What you'll need: a lightweight pair of dumbbells (5-8lbs), a medium pair of dumbbells (10-15lbs), a medicine ball, a Swiss ball, and a step, workout bench, or box.

The Workout Routine for Women At Home

• Step-It-Up Plyometric Workout
• Home Tabata Workout
• 20-Minute Weight-Loss Workout
• No-Equipment Cardio Session
• Active Stretches
• HIIT Bodyweight Workout
• Hard-Body Meltdown Strength Training
• Zero to 10 in 30 Running Interval Workout
• Ultimate Weight-Loss Circuit
• All-Terrain Interval Cycling Workout
• 20-Minute Metabolism Booster

The Workout Plan for Women At Home

Click on the chart for a larger, printable version.