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10 Minute Bodyweight Circuit for women – free poster

June 1, 2019Ellen
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This is a fantastic bodyweight circuit for women. I wanted to share with you the importance of us women doing weight exercises. I’m not talking about heavy weights, in fact you can start with your own body weight and go from there if you wish. Doing body weight or using weights is good for our bones and will help as we get older. As we get older women can lose bone density but doing weight exercises will help slow or even prevent bone density loss.

This boydweight circuit I have put together can be done anywhere in your home and in 10 minutes. You could do it watching TV, during the ad breaks or when you waken up in he morning.

The only equipment you need is your own body! How cool is that.

How To Do This Bodyweight Circuit:

You have two minutes to complete each of the moves below. You will want to ensure your form is correct. Don’t be rushing the moves. Be mindful of each repetition and ensure you are getting the most out of the move. If you feel you can do another round then go ahead but if this is your first exercise in a while then one round is just right.


  • Stand with feet slightly wider than hip-distance apart.
  • Bend your knees and sit your butt back, keeping your chest up and making sure your knees don’t go past your toes.
  • Sand upright again.
  • That’s 1 rep, repeat for 2 mins.

Push Ups

  • Start in plank with knees on ground, your hands stacked under your shoulders or slightly wider, fingers pointing forward.
  • Bend elbows to lower your torso toward the ground, then straighten them to do a modified push-up.
  • That’s 1 rep, do for 2 mins.

Tricep Dips

  • Position your hands shoulder-width apart on a secure bench or stable chair and slide your bum off the front with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints and slowly bend your elbows to lower your body toward the floor and then raise.
  • That’s 1 rep, do for 2 mins.

Fire Hydrant in & Outs

  • Get down on your hands and knees with palms flat on the ground and shoulder-width apart. Hands should be directly under shoulders.
  • Bring your right knee as close to your chest as possible and while keeping your knee bent raise your thigh out to the side.
  • Kick right leg back behind you till it is straight in line with your body.
  • That’s 1 rep, do for 2 mins each leg.

This is a great bodyweight Circuit Workout for women to do at home. It takes just 10 minutes and includes a variety of classic bodyweight exercises.

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