A lot of women who I talk to aren’t sure how to get started with their fitness or are frustrated because they don’t know what works and what doesn’t. As a health and fitness coach who also specialises in personal training and circuit training, I have had this problem myself. The solution? A full-body workout that doesn’t need any equipment, and can be done from home.

There are many full-body workouts you can do, but I recommend this one because it works every muscle in your body and is easy to follow:


Squats are a full-body exercise that can be done anywhere. They’re great for strengthening your lower body, improving balance and flexibility, and burning calories.

Squats can be a great go-to move for your lower body, but they can also work wonders for your core. When you squat down, you’re working your glutes and hamstrings, but you’re also engaging your core to help keep your spine stable as you move. That’s why it’s one of the best leg exercises for women. To do a squat:

  • Stand with feet shoulder-width apart and hands on hips or by your sides.
  • Bend knees to lower down into a squat position while keeping heels flat on the floor (or as close as you can get them). Make sure knees don’t go past toes!


Lunges are one of the most basic, yet effective exercises you can do. They’re also an excellent way to strengthen your legs and butt — not to mention the rest of your body — and they’ll help improve your overall balance and stability.

But lunges aren’t just great for building muscle mass or improving balance; they can also be used as a way to get rid of extra weight around the waist. In fact, one study found that lunges (along with squats) are more effective at reducing hip fat than walking or running!

To do it: Stand with feet hip-width apart, hands on hips or holding weights in front of you (start with 5 lbs). Step forward into a lunge with right leg, lowering into a squat position until thigh is parallel to ground; keep back straight and chest up. Push through heels to return to starting position; repeat on other side. Keep knees aligned over ankles as much as possible throughout entire exercise so they don’t shift inward or outward during movement–this will help prevent injury! Don’t let knee go past toes at any point in movement–it should stay directly over ankle joint while performing this exercise


Push-ups are a classic full-body exercise that can be done anywhere. They build strength in the arms, shoulders and chest while also improving core stability and flexibility.

There are many variations on this exercise; try them all out to find one that works best for you!

To do a standard push-up:

  • Get down into position with your hands slightly wider than shoulder-width apart on the floor in front of you (or use an elevated object if needed). Your body should form a straight line from head to toe; keep your back straight as well by squeezing your glutes together tightly and lifting through the top of your head so it aligns with the rest of your spine. Think about keeping everything tight! This will help protect against injury later on when doing heavier weights or more reps–it’s important not to let anything sag here!
  • Lower yourself slowly until one arm reaches 90 degrees (where it’s perpendicular), then press back up again using both arms equally until they’re fully extended above their heads again before repeating this same motion with another rep or set number.

Instead of doing full pushups, go to your knees, placing your hands on the floor in front of your legs. Then lean forward on your hands until your chest is just above the floor. Push up by extending your arms, then lower back down to the starting position.

You’ll still get a good upper-body workout without putting too much pressure on your joints.

Some things to remember:

1. The most important element of any workout is to move.

It’s better than sitting on the couch and binge-watching Netflix, which can make you feel lazy and lethargic.

Movement is a great way to relieve stress and improve your mood–and it doesn’t have to be anything fancy: You can dance around your living room or walk around the block instead of driving every day (or both!). Movement helps you reduce weight by burning calories faster than if you were sedentary, so even if exercise isn’t something that comes naturally for you right now–or ever–you’ll still benefit from getting up off the couch!

2. It’s important not to overdo it, though.

You should also be aware that if you’re new to exercise, or if your body is not used to high-intensity workouts, it’s important not to overdo it. If anything feels painful or uncomfortable during this workout (or any other), stop and take a break. Try again another day when your muscles are rested and ready for more intense activity.

If this is the first time you’ve tried hard routines, try doing it three times per week for two weeks before increasing your frequency–and always listen carefully to what your body tells you!

3. If you feel pain or discomfort, stop.

If you feel pain or discomfort, stop. Pain is a sign that you’ve gone too much further than your body can handle at the moment. If you’re doing something wrong and causing injury, it could also mean that it’s time to consult a doctor–especially if the pain persists after warming up and cooling down.


I hope this article has inspired you to get moving and start a workout routine that’s right for you. Remember, it doesn’t matter what other people think about your body or what they do in their own lives–it only matters that you’re doing what works best for yours!

If you’re looking to start your health and fitness journey with a coach, don’t hesitate to book a call with Rita. She’ll help you get started by providing you with a bespoke program that works for your lifestyle and goals.