For people that have never used one before the gym can be an intimidating place at first, especially if you’re not entirely sure how to perform certain exercises and use various pieces of equipment and machinery.

Although in actual fact, 90% of gyms are friendly, welcoming, judgement-free locations, some people just don’t enjoy using them, and there’s absolutely nothing wrong with that. Just remember that every person is different, and as a result not every individual is going to enjoy working out at a gym.

If you’re not a fan of the gym, or perhaps you simply don’t have access to one, don’t have funds, or simply don’t have the time to travel back and forth, there are still a number of effective ways of getting fit and healthy, many of which you can even perform in the comfort and safety of your own home.

Just remember that your workout is only as good as you make it, which means that if you’re willing to commit yourself 100%, you can easily reach your goals and targets.

There are people out there that are in tremendous shape that have never set foot in a gym in their lives, and there are people who regularly train in expensive and lavish gyms and look average at best, so don’t think that in order to get in shape that you need access to a gym and expensive equipment because that is simply not the case at all.

Want a full guide to creating a home gym? Check out our ultimate home gym guide here!

To help emphasize this point, here we’ll be looking at a home workout routine and guide for women who want to get fit and healthy in the comfort of their own home.

Basic equipment

As mentioned previously, you can have access to the most effective and sophisticated equipment that money can buy, but if you aren’t willing to put in the work you simply won’t see any real results anytime soon. In order to get fit and healthy at home you don’t actually need any real equipment at all, although a few basics can certainly help and can help make things a little more enjoyable.

Here we’ll take a look at a few pieces of basic equipment that you can purchase, that will not only be affordable and inexpensive, but will also take up very little room either.

A jump rope

Jump ropes are ideal for people looking for a fun and enjoyable form of cardio other than running or jogging. Jump ropes are fun, they’re incredibly easy to master, they’re easy to get hold off, they’re basic, they can be stored pretty much anywhere, and above all else they’re incredibly effective. Jumping rope is beneficial not only for improving stamina and burning calories, but for also enhancing your coordination in the process.

A set of dumbbells

Dumbbells can be purchased in a variety of different weights and sizes and actually start off at a very reasonable price. For women who are new to dumbbells, a cheap and basic set of spinlock dumbbells is all that will be required to begin with. By using dumbbells, you can work your entire body performing a variety of different exercises and movements. By going with spinlock dumbbells, as you get stronger and begin making progress as the weeks go by, you can purchase heavier plates and make your dumbbells even heavier to really give yourself a testing workout.

An exercise ball

Exercise balls are extremely useful for people who happen to workout at home and have a limited amount of space available to them. Exercise balls work on your core and help improve coordination and stability. You can use them to perform sit ups, crunches, or even dumbbell exercises with the ball supporting your body instead of a bench. If the ball is taking up too much space, simply deflate it and inflate it again the next time you work out.

An adjustable bench

Providing you do have the room, an adjustable weight bench will make the perfect final addition to any home workout area, and again, they can be purchased for a variety of different prices. Adjustable benches allow you to perform different exercises and movements, using not only free weights such as dumbbells, but your own bodyweight as well. Just a few exercises you can perform include: Flat dumbbell presses, incline dumbbell presses, seated shoulder presses, bent over rows, triceps kickbacks, seated dumbbell curls, leg raises, and more.

What are some of the benefits of working out at home?

If you’re seriously considered working out at home but are not sure of some of the various pros and cons, here are a few of the main benefits of getting fit at home:

You save time

Time is a precious commodity that many of us are not fortunate enough to be blessed with on a regular basis. Whether you’re out studying, working, maintaining a home, or looking after your family, you’ll know that finding the time to travel to and from a busy gym several times per week is not easy, which is one of the reasons why so many people fail to stick to a regular exercise routine. By working out at home however, you will save a great deal of time and will have more time to relax and unwind, or take care of various other jobs that need doing. In the time it would take to travel to a gym, workout, and travel home, you could have worked out, showered, and made a start on dinner if you train at home.

You save money

Monthly gym memberships are not generally cheap, and when you factor in fuel consumption and travel as well, all of a sudden working out can appear far more expensive than you at first envisioned. By training at home you have no membership fees, you have no travel, and therefore don’t have to use up fuel from your vehicle.

More space

If you’ve ever visited a gym during peak hours, I.E 5 – 8pm when everybody has finished work and is looking to get a workout in before heading home, you’ll know right off the bat that having to fight through crowds of people to get to various machines and pieces of equipment is not an enjoyable experience. By working out and getting fit at home, you don’t have this problem, other than any pets and family members you may be living with of course.

Basic full-body home workout routine

Now that you know some of the various pieces of equipment you may need, plus a few of the main benefits of getting fit at home, let’s now take a look at a basic yet highly effective full-body routine that you can perform in the comfort of your own home in less than 40 minutes on average.

10 minute warm up of gentle stretches

Push ups – 3 sets of 20 reps
Bodyweight squats – 3 sets of 15 reps
Seated dumbbell shoulder press – 3 sets of 15 reps
One arm dumbbell bent over rows – 3 sets of 15 reps
Single arm dumbbell curls – 3 sets of 12 reps per arm
Triceps kick backs – 3 sets of 15 reps
Stomach crunches – 3 sets of 30 reps
Lying leg raises – 3 sets of 30 reps
Plank – one minute, or as long as possible

More advanced equipment

As you can see from the above workout, all you need is a set of dumbbells, and possibly an exercise ball or adjustable weight bench, although even a regular household chair would be suitable if not, and the rest of the exercises are standard bodyweight exercises. To help mix things up however, and to help get more from your workouts, if you have a little more space, you could add to your collection and expand on your home gym equipment. If you’d like to create your own home gym, we have a full guide listing everything you could ever need here.