Fitness Workouts for Women
to Add Strength and Tone

Today, there are many fun and effective fitness workouts for women. Fortunetly, it can be easy to find something that will help you deliver the results you are looking for. 

Do you want to lose weight? Tone your tummy? Firm up for swimsuit season? Condition your heart? Increase your endurance and skill for a particular sport? 

Whatever your reasons, you should be able to look forward to exercise, right? It should be a time to re-energize, de-stress, and make you feel good about taking another step toward meeting your physical fitness goals. 

Fitness Workouts for Women

Abs Workout at Home:

abs workout at home

Many women are dissatisfied with their abs – it's the area that they most want to change. But – and here's the good news – by participating in regular ab exercises on a consistent basis, you can get great results and tone your tummy in no time.

That's doable, right? Even if you don't have time to go to the gym or fit in a full workout, it only takes a few minutes to strengthen your core, which will result in stronger, firmer, flatter abdominal muscles. All you need is a mat or carpeted area and a dream of looking stunning in that little black dress!

Beach Body Workout:

beach body workout

Are you dreaming of sunshine, sand, and the relaxing sound of gently rolling waves? Or maybe you are looking forward to water skiing and playing beach volleyball with friends.

Well, if sweater weather (sweaters can hide a multitude of problems, right?) has left you with a muffin top, cellulite, or a few extra wiggles and jiggles, then these quick and effective exercises will whip your body into swimsuit shape in just a few minutes a day. Plus, they can be done anywhere and require little or no equipment. 

Cardio Workout Plan:

rowing cardio workout plan

Everyone knows cardio is important for metabolism, heart health, and weight loss. But, it's even better when it is balanced with a strength training program. Finding the right fit for you can be difficult if you don't know where to start. So, we've made it easy. Simply follow this basic cardio workout plan to help you meet your weight loss or physical fitness goals.

Circuit Training for Weight Loss:

circuit training for weight loss

Circuit training is an excellent womens weight loss and toning workout plan. What makes it so effective is the fact that it typically combines both cardio and strength training movements in a single workout. That means greater calorie burn in less time. You can use one of the circuits we've created or learn how to build your own to suit your specific goals.

Circuit Training for Women:

circuit training for women

If you like fast-paced, heart pumping exercise then circuit training is a great way to reach your physical fitness and weight loss goals. It combines cardio and strength training so you can lose weight and tone muscles at the same time.

There are a lot of exercises to choose from, and you can vary the combinations to make your workout as short or as long as you want. 

Exercise Bike Workouts:

exercise bike workouts

Exercise bikes are back – with a fun, exciting twist. Erase your memories of boring, endless pedalling (unless that's what you like) and get ready to torch calories, build muscle, and sweat, sweat, sweat with the new style of spinning/cycling workouts. And, to make things even more interesting, try mixing your biking with some strength training exercises.

Interval Training on Stationary Bike:

Interval Training poster

Steady state cardio is a thing of the past. If you want real results, you need to add intervals to your workouts. Learn how to do this on a stationary bike by turning up (or down) the tension and speed. We've even included a sample to get you started!

Fun Cardio Workouts:

fun cardio workout

Let's be honest, regular exercise can often be boring, right? The moment you step on the treadmill, time seems to slow to a painful crawl. But, it doesn't have to be that way. Getting fit can be – and should be – fun! After all, you're more likely to do something you enjoy, no? From hoola hooping to SoulCycle, we have a list of fun, effective cardio workouts that will take the “boring” out of exercise.

Hula Hoop Workout:

hula hoop workout cartoon

It's exercising that feels like play! It may look simple, but you will be surprised how challenging it can be. Believe it or not, hula hooping burns a lot of calories.....and you will definitely sweat! It is especially good for toning your abs and slimming your waistline, but a well balanced routine can provide a full-body workout that will deliver amazing results.

Elliptical Workouts:

elliptical workouts

This low-impact cardio exercise is great for building strength and increasing stamina. It burns a lot of calories and provides a full-body workout without putting stress on your joints.

In the past, an elliptical workout had a reputation for being somewhat boring, but the newer machines have a lot of programs and options that will challenge your fitness level and make exercise more interesting. Runners love ellipticals because these machines allow them to improve their endurance without risking injury. 

Home Gym Workouts:

home gym workout room

Sometimes it's preferable...or easier....or more convenient to exercise at home. If you don't live close to a gym,  if you can't afford a membership, if you don't have a lot of time, or if you simply don't like working out with an audience, then finding an effective home gym workout is a great alternative.

You can get in shape right in the comfort – and privacy – of your own home. And, you don't need expensive equipment to do it. Just some dumbbells, a mat, a good pair of shoes, and maybe (although not necessary) a few other fun options such as a yoga ball, medicine ball, or resistance bands. It's a minimalist approach, but it works!

Interval Training for Weight Loss:

Are you unhappy with your weight loss results or have you hit a dreaded plateau? Interval training is a great way to amp up the challenge and break through that wall you've hit. And, intervals can be added to any workout whether it's walking, jogging, cycling, or swimming.

Jump Rope Cardio:

jump rope cardio:

One of the best cardio workouts can be achieved with the simple, inexpensive jump rope. And, it's definitely not boring. Alternating from one foot to the other or adding in some scissor moves and arm crosses requires a little skill, but you will have fun learning. Plus, the fancy footwork may even help you on the dance floor. To get you started, check out our sample workouts.

Plyometric Workout Routine:

plyometric workout routine

If you like jumping, hopping, or bounding then this workout is for you. Explosive, high intensity movements use your body weight to build strength, increase flexibility, improve power and speed, and even provide health benefits such as stronger bones and greater lung capacity. 

Rebounder Workouts:

rebounder workouts

Like the plyometric workouts, if you like jumping up and down, this workout is for you. Rebounder workouts are easy, but still challenging, mini trampoline exercise routines that can effectively work your entire body with limited stress.

These workouts can get you fit and healthy while you're jumping around having fun.


soulcycle workout

Get on board with the latest trend – an intense cardio workout that benefits both the body and mind. It's designed to be an exercise “experience” that includes everything from body weight movements to weight lifting – all on a stationary bike. If you like to sweat and you love a challenge, why not give SoulCycle a try?

Printable Workout Routines:

printable workout plan

Some people like charts and lists that they can hang on the refrigerator or wall. There is something about being able to check off a workout once it's completed, right?

Sometimes, it's more motivating – and easier to stay on track. Choose the fitness plan that it best for you, print it out, and then use the chart to organize and document everything from fitness goals to exercise and eating.

What are Plyometrics?

group plyometric workout

Plyometrics are high-intensity movements such as jumping, hopping, or bounding. Although there are risks, if performed properly and safely, these types of exercises can offer amazing benefits, especially if you participate in activities that require endurance, speed, or explosive power.

Elliptical Machines:

elliptical machines

Ellipticals can provide a good workout without putting strain on your joints. And, they are great for every fitness level. Whether you want to burn fat, improve cardio health, or tone your arms, legs, and “booty”, these versatile machines can help you customize an elliptical workout to meet your fitness goals faster and with less risk of injury.

Benefits of Fitness Workouts for Women

No matter your preference -  to go to a gym or workout at home, sweat for an hour or make it short and sweet, perform fast-paced exercises or slow, it's really just a matter of finding the program that is best for you. The health benefits of physical activity are plentiful and important to enjoying a high quality of life.

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.

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