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The Strength and Cardio 6-Week Exercise Guide for You

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  • Post last modified:September 25, 2023

Take out your planner and encircle the date six weeks from now. That’s when you’ll look back on today and be thrilled that you initiated this workout plan for women at home.

Employing a trainer can be costly, going to the gym might not be your cup of tea, and creating your own workout routine for weight loss can be intimidating. That’s where this program comes in: It provides a well-rounded combination of high-intensity interval training, strength training, flexibility, and recovery time to assist you in burning calories and building muscle. If your goal is weight loss (reminder: it’s not a prerequisite for enhancing your fitness and health), this program will aid you in achieving it at a healthy rate.

The greatest aspect of this workout routine for women is that you can do it all from the comfort of your own home with minimal equipment (or, if necessary, you can substitute in zero-equipment exercises).

6-Week Workout Plan for Women At Home

How it functions: Stick to the provided schedule below, or feel free to adapt it to suit your individual requirements (for instance, take a rest day on Wednesdays instead of Sundays or decrease the number of weekly workouts if you’re new to fitness). The only guideline is to perform the exercises in the same order, if possible.

What you’ll require:

The Workout Routine for Women At Home

This 6-week schedule incorporates a different exercise routine each day, with one rest day each week. Each exercise will only take 20 to 30 minutes to complete. You can choose the time of day for your workout or the day for your rest according to your preference.


This plyometric workout that steps up the intensity involves a series of leg exercises, including squats, jumps, and lunges. This dynamic bodyweight routine incorporates explosive movements that effectively target your legs and glutes, enhancing your power and strength. Perform each move for 30 seconds, then rest for 30 seconds. The entire routine can be completed in less than 30 minutes.

Home Tabata Workout

This Tabata workout combines cardio and strength training, requiring you to give it your all for 20 seconds, followed by a 10-second rest. The entire fat-burning workout only takes 20 minutes, but don’t be fooled by the short duration — you’ll be exerting maximum intensity for most of it. Remember to warm up first, with a few squats, lunges, and arm circles.

No-Equipment Cardio

These speedy High-Intensity Interval Training exercises can be performed using only your own body weight, making them perfect for working out at home. You simply need to complete these 13 exercises for one minute each (followed by a minute of rest) to experience the full impact of the workout. The entire routine takes less than 30 minutes, and you’ll be engaging in pushups, squats, burpees, and more during this comprehensive full-body workout.

Lively Flexibility Exercises

We’ve included 7 dynamic stretches in this 6-week weight loss home workout plan. Unlike passive stretches (where you utilize gravity, a device, or another individual to perform the stretch), an active (or dynamic) stretch entails employing one muscle group to stretch the other. Active stretches also warm up the muscles to prepare them for exercise — or, in this instance, to ensure that you’re not experiencing any pain or discomfort.

Bodyweight HIIT Workout

This bodyweight High-Intensity Interval Training workout will help you build significant muscle from head to toe, without the need for any equipment. After a brief warmup, you’ll be exercising at a moderate intensity for 2 minutes, then pushing yourself to your maximum capacity for one minute. Unlike the previous cardio High-Intensity Interval Training workout that requires no equipment, you’ll have just a few seconds of rest between each exercise. Repeat the entire series of exercises two to three times before engaging in a post-workout stretch and cooldown.

Zero to 10 in 30 Running Interval Workout

Follow our uncomplicated guide to enhance your running performance through interval training. For this running interval workout, commence with a 3-minute warmup, gradually increasing your speed until you reach a comfortable pace of 6.5 miles per hour. Then, alternate between running and sprinting until you reach the maximum speed of 10 miles per hour. Be sure to include a complete 4-minute cooldown after your run. Interval running is a rapid and effective way to reap the aerobic and anaerobic benefits of running.

Ultimate Weight-Loss Circuit

This 25-minute circuit workout will help you burn calories while increasing your metabolic rate. This technique is suitable for individuals at all fitness levels, from beginners to intermediate/advanced. If you’re just starting out, begin by completing the recommended mini circuits followed by 60 seconds of rest. You’ll complete all of the exercises in 25 minutes. More advanced participants will perform all of the exercises in one circuit, with a 30-second rest between each movement and a 90-second rest between each of the 3 circuits.

Note that you’ll require a few pieces of apparatus for this metabolic resistance circuit training workout.

All-Terrain Interval Cycling Workout

Embark on a biking excursion through varied terrain utilizing intervals to incinerate calories and develop lean muscle. Begin the ride with a 5-minute warmup while seated, followed by a series of uphill and downhill stretches, both seated and standing. There are designated recovery periods incorporated, along with a 4-minute cooldown at the end. The brief (2 to 3-minute) intervals keep things engaging and ensure that the 30-minute duration of the workout swiftly elapses.

20-Minute Metabolism Enhancer

This comprehensive metabolism enhancer encompasses a combination of activities, including resistance training, cardio, and HIIT, alongside valuable nutritional recommendations to amplify your metabolism. Make sure to integrate these suggestions into your 6-week at-home weight-loss exercise plan. Consume ample protein, hydrate generously, and fill your plate with varying quantities of fruits and vegetables. Additionally, incorporate other metabolism-boosting elements such as green tea and piquant dishes. Endeavor to consume frequent small meals throughout the day and prioritize replenishing after your workout.

Daily Exercise Schedule

Click on the chart for an enlarged, printable edition.

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