Last updated on February 21st, 2018 at 10:08 am

If you’re new to working out and looking for a way to lose weight and tone your body – try this beginner workout plan for women this week! You’ll only need a workout mat, a chair, some exercise clothes, a towel and a bottle of water!

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Trying to lose weight is heart breaking. Even though there are opportunities and information everywhere, you just seem stuck and can’t really get over yourself to exercise or eat healthy. And that even though you go so motivated to bed every night, because tomorrow’s gonna be a brand new day and a brand new you.

We all know what happens tomorrow. Same thing.

I know that feeling very well. My mom knows it, my sister knows it, my (girl) friends know it, every woman I know knows it. It’s like an epidemic.

How to actually start working out

Over the years I found out that the only thing that keeps me from not just rolling into a ball and staying inactive at home all the time is actually taking action.

Actually doing what I’m supposed to do before I’m ready.

Before I have all the information, all the equipment and all the confidence to do it.

I make myself do it.

You might not be ready for this workout plan. It might not be a Monday to start new, when you read this.

You might not have all the equipment.

And you won’t know how many calories you’ll burn with these workouts.

You won’t even know whether this workout plan works.

Until you try.

Because what I know is that you’ll burn more calories when you do these workouts than if you just sit on your phone researching.

That whole equipment? You need almost nada here.

All you need is 30 minutes in the morning and the willingness to try something you’ve never done before. At least for 10 minutes every morning.

Because the benefits are enormous.

Benefits of regular exercise

prevents major diseases like cancer and heart disease
builds muscle strength and is good for your bone health
improves your mood
makes you more productive
improves your memory
helps you look good

The workout Plan

This workout plan is low impact and suitable for beginners.

For women, who might have worked out before, but stopped and need to build strength again.

Or women who like to walk and be active, but have never exercised. If you’re a COMPLETE Beginner, make sure to try this free workout plan first.

The great thing about this plan is that you can do these workouts at home, whenever you have time.

You don’t need a gym membership, you don’t really need fancy clothes, you don’t need to do them at a certain time or to even wash your hair.

Ok, wash it if you want.

Basically you’re free to do whatever you want with this workout plan.

You’ll do 20-30 minutes of exercise every morning or whenever you have time. And you’ll try Pilates, Barre, Yoga and cardio and even have one active rest day. Feel free to do the yoga routine again on that day if you want.

A few more things

If a workout is too intense for you – modify and go at your own pace.
Make sure you drink enough water and stay hydrated
Have fun!

You’ll need

a good, thick exercise mat
comfortable sport shoes
a chair (sturdy furniture)
water bottle, I like this stainless steel insulated water bottle
exercise clothes
towel

Please consult with your doctor, before starting this or any other exercise regimen!

One Week Beginner Workout Plan For Women To Lose Weight

Day One

Starting strong with this 20 Minute Pilates for a Leaner, Longer, Stronger Body by Dreamingreen that I absolutely love. It’s fun and challenging at the same time. You’re training your whole body with this one – abs, arms, neck, legs, butt – everything.

Day Two

On day two we’re doing this 15-Minute Beginner’s Cardio Workout by POPSUGAR Fitness twice. That’s right two times to make 30 minutes. This is a low-impact workout, which means you won’t be jumping around too much. But it doesn’t mean you won’t be sweating either.

Day Three

We’ll start day three with an energizing yoga workout by YOGATX. I love all of their videos (especially for neck and shoulders) and this is a great workout to start your day with. You also get to recharge and stretch your muscles for a day.

Day Four

Time to strengthen the core with this pilates routine for beginners by eFit30. Pilates is a great way to build strong and lean muscles using just your body weight.

Day Five

On day 5 we’re gonna sweat with this HIIT Workout for Beginners by jessicasmithtv. I am not a big fan of HIIT, but I’ve recently started doing it again. HIIT has many benefits for your cardiovascular health and helps you burn fat!

Day Six

We trained the abs and we burned some fat, now it’s time to tone the legs and the butt with this awesome barre workout by FitnessBlender. You’ll need a chair that you can hold on too, but this workout is just great. I only recently discovered barre and I love it! To me it feels like a standing Pilates.

Day Seven

Now it’s time to relax and have some fun outside. Go to the park or on a hike, enjoy your rest day!

You might also enjoy:

Well that is it, guys! I hope you enjoy this workout plan and give it a try – don’t forget to go at your own pace. Challenge yourself, but also listen to your body!

*Some of the links in this post are affiliate links. This means that if you click on the product link and purchase the item, I’ll receive a small commission that helps me cover the costs for this blog.*

My workout routine has changed a little bit over the summer. Along my favorite Barre and Pilates workouts I started doing more of my own workouts, around 2-3 times a week. Everything at home or outside, because me and the gym = no amigos, but rivales.

I think once you get familiar with working out, different exercises & their proper form it’s important to start trying to create exercise routines for yourself. This way you can do exactly the workouts that challenge you, without dull moments, that are also suitable for your own level.

That’s what I’ve been doing for 6-7 years now and I find the workouts that I do for myself the most effective ones for me. On the other hand I really love yoga, barre and pilates so I want to keep doing those as well on most days. Exercise should bring results, but mostly it should be fun.

The other thing I started doing this summer is that I started incorporating some weights into my workouts every now and then. You know, the ones I found from my dad? Nothing huge, just 8 pounds in each hand. I do arm workouts, leg and butt workouts, upper body workouts – and they get very challenging when I add that much weight. I’ve only used 2 pounds in the past and I used to hate weights. For now I actually like them and I haven’t become Arnold Schwarzenegger yet, so…And how can I, he’s older than me.

So this workout is a leg workout, that will also tone your booty and has a cardio component to it to burn some fat as well. I made sure to include some inner thigh work, as this is kind of a problem area for me – my inner thighs have their own life and they like to move wherever they want.

I did this workout in 15 minutes last week, after I woke up at 6am and then headed to my morning walk. Which is ironic…next day I almost couldn’t walk because everything hurt. So make sure to stretch after the workout, if you’ll need to get from point A to point B by foot the next day.

You can do this workout at home, outside or at the gym – it’s short, but very effective! Don’t forget to play your favorite music while you’re doing it and have fun!

Also, and I have to say it every time, please consult with your doctor when you start a new workout regimen.

15-Minute Workout To Tone Your Legs and Burn Fat

This short leg workout is made out of 5 different movements that target your lower body muscles.

2 rounds with almost no rest between each movement was what worked for me and it took me 15 minutes to complete the entire thing.

If you need breaks: make them. For every exercise, it’s really important to keep your core tight and keep the proper form as shown in the videos below. Also make sure to have your water there and to use weights that are suitable for your fitness level or no weights at all. I used 8 pounds, but even without weights I would feel this workout.

20x Skaters

video demo via Howcast, this is the more cardio part of the workout

20x Reverse Lunge with Front Kick

video demo via FITNESS Magazine, this move was challenging for me, especially my knees so I did no weights.

20x Side Lunges

video demo via LIVESTRONG.COM, love this move – it’s simple, but tones many muscle groups (inner thighs, glutes) – I used weights here.

20x Inner Thigh Leg Lifts

video demo via Howcast, lovely to take a break on the mat while toning those inner thighs!

20 Side Lunge To Curtsey Lunge

video demo via Health Magazine, loooved this move! I felt my low back muscles tighten as well, it’s really important to keep core very strong here. As mentioned in the video, this move works your coordination and balance as well – awesome move!

Now that you’ve been through all the exercises once, do it again.

Don’t forget to stretch

My favorite part after the workout. While stretching, I feel so strong, relaxed, just awesome. It’s like the hard work is over, time to relax and enjoy. Here’s a 13-minute routine to stretch your lower body – pretty similar to what I always do.

I hope you enjoy this 15-minute leg workout for women, let me know how it was for you.