Women's Wellness 5 MIN READ 489 VIEWS January 11, 2021

10 Best Exercises For Women – 15 Minute Total-Body Workout

Written By healthkart

Exercises For Women

Full body exercises are far better than intensively doing certain exercises for overall health. It is not mendatory to kill yourself for hours if you can get the significant results in 15 minutes with full body workout routine. Due to a very hectic lifestyle, people especially women don’t find enough time to go to the gym but that doesn’t mean they can’t do exercises to live a healthy lifestyle. Women have more responsibility than men no doubt but one responsibility they take for granted is responsibility toward their health. If we say you just need 15 minutes in a day for your body, what would be your reaction? Time is no excuse for your health. If someone says that she is not having time for exercises, introduce her with the given full body workout at home for 15 minutes. 

15 Minutes Full body Workout For Women at Home: 

Ladies, ready for the best full body workout? We are going to introduce 10 exercises that would be your total body workout. You can do them anywhere without any special equipment. Shall we begin?

  1. Plank: Let’s check your strength with plank. It is the simplest full body strength workout that focuses on strengthening your arms, ABS, hamstring, and legs. If you have never done any exercises before don’t worry it is the best full body workout for a beginner to start with. To perform the plank follow these points. 
  • Take a position of push ups first by planting your hands under the shoulders directly but slightly wider than shoulder width. 
  • Stabilize your body by squeezing your glutes. Don’t lock your knees.
  • Keep your spine and neck straight by looking at the floor. Head should be lined with the back. 
  • Hold the position for 30 seconds without compromising breath or your posture. 
  1. Glute Bridge: The best lower body workout for women that takes care of lower body especially lower back. Lower back health is most important as it involves almost every work on a daily basis. So, it is better to involve the Glute Bridge in your full body workout. Here are the steps.
  • Lay on your back with folded legs by bending knees. 
  • Arms on both sides.
  • Press heels and raise your hips up, hold here for 2 seconds then rest to the start. 
  • ABS and glutes must be engaged. 
  1. Lunges: Lunges is the most desirable exercise if you are looking for a full body workout for women. Though the exercises focus on your legs, the whole body gets benefit from it. Here are some points you must follow.
  • Stand properly by keeping your feet apart and hands by sides.
  • Step forward the left foot and low down.
  • Make sure your leg is 90 degree angle with the ground.
  • Another leg will touch the ground with its knee.
  • Get back to the starting position
  • Try it from another leg
  1. Push Ups: It is one of the best upper body exercises for women. Though the complete body engages in the exercises, upper back, chest, ABS are mostly affected in it. 
  • Lay down on the ground.
  • Lift your body with the help of your palm.
  • Go down to the ground. 
  • And repeat the steps. 
  1. Military Press: Another upper body workout for women which is easy to perform but every effective for upper body strength especially back. Here you can perform in your full body bodyweight workout. routine. 
  • Stand with your feet shoulder width apart.
  • Extend your hands straight overhead 
  • Palms should be facing forward. 
  • Biceps should touch your ears while lifting hands up. 
  1. Squats: Include squats in your full body workout routine to strengthen your glutes, legs, and other small but important muscles. As it can be done anywhere, the squats are a perfect match for your full body workout at home. Here are the steps you should follow.
  • Stand with your feet and keep them on your shoulders’ width part. 
  • Bend your knees.
  • Keep your back straight.
  • Don’t let your knees cross your toes while taking a position like a chair. 
  1. Burpees: To get the strength and stamina burpees are the best. Do this full body workout for mass and muscle gain. With names, it sounds difficult. But if you know push ups, jump, and squats, you can easily perform it. Here are the steps you need to do for performing these full body exercises.  
  • Make a squat position first by bending your knees, back straight, feet shoulder width apart. 
  • Jump and throw your hands back at the same time to achieve good height. 
  • Come to the squat position.
  • Lay down and do one push up
  • Come to the squat position and jump and repeat the steps. 
  1. Russian Twist: For ABS, lower back, and core muscles it is the best full body workout. Most of the small muscles engaged while doing this exercise, include this total body workout in your routine that is also easy to do. 
  • Lay down on the mat on your back. 
  • Raise your upper body and legs by taking support of your hips. 
  • Hold a position then twist for one side. 
  • Come back to the starting position and then twist the other side. 
  1. Superman: Include the full body strength workout in your workout routine. If you are new to exercise, don’t worry, this is a full body workout for beginner
  • Start your lower body workout for women with superman exercise by lying on your chest on the mat. 
  • Raise your arms and legs. 
  • With arms also raise your chest up. 
  • Hold the position for few seconds.
  • Then rest on the mat. 
  1. Bent over row: In your full body workout, bent over row is the one of the very effective exercises. It is the easiest upper body workout for women who want to feel engagement on their back and lower back. 
  • Stand straight with both hands aside the legs. 
  • Bend over little.
  • Keep your lower back straight.
  • Bend your knees a little. 
  • Move your hand from downside to upside. 
  • Feel the contraction on your upper back.

Here are the upper body exercises for women and lower body workouts for women that cover the full body workout for women. No more excuses from now. Just have 15 minutes in a day, only for you from your busy schedule and get healthier every day.

Read these next