Total Body Workouts For Women That Don’t Suck…

Heads up, Ladies! This is going to take commitment.

It feels like just yesterday, we were deep in the middle of winter, and all of a sudden, it is a rush to get back into shape to fit into that itsy bitsy, teeny weeny, yellow polka dot bikini.

Gone are the days where we could comfortably hide away in our cozy sweaters and baggy pants!

So, now for the question, I am sure you’re dreading: are you bikini ready?

My name is Corina – I’m a blogger, student, and a mother of two.

Life (to say the very least) is insanely busy, and fitness and nutrition have never been my priorities.

Until my second child, I had been blessed with a naturally petite body, and never had much reason to care.

After the birth of my youngest, I found myself reaching for convenient and cheap food options for myself on the go. I was depressed, tired, and felt hideous in my skin.

The extra pounds had me feeling like sausage packed into a casing in the clothes I used to wear loosely.

After a year, I finally decided to do something to tone up and lose the extra pounds I had gained- to no avail.

It took me six months to figure out a good routine at the gym to get me the results I wanted in the time I had available.

I would lose weight, but from the wrong areas – my calves looked sculpted and gorgeous, but the spare tire around my hips wouldn’t budge.

I ended up realizing that my friends had the same issue.

Many of us were going to the gym, using a treadmill and leaving, or doing inconsistent workouts that didn’t get us the results we needed.

Being comfortable in your own skin starts from taking care of yourself on all levels, and I want to help share the information I found helpful so that you don’t have to waste the time we did.

I made a list of amazing full-body workouts that show amazing results and even included my favorite program that has changed my life and my outlook dramatically.

Cardio Isn’t God, But It Is Good

Many women think that simply running every day is the best way to stay fit.

While running is a great way to lose pounds and ensure that your heart stays healthy, it’s not the only way!

Here are some examples of activities other than running that will keep your heart rate up and your body weight down.

  • Walking on An Incline
    Keep those hands off of the handles! Walk on the highest incline you can keep going on. Keep your hands moving as they naturally would when you walk, don’t support yourself on the equipment!
  • Stair-stepping
    The key to this is to keep your heart rate up – step quickly enough to feel slightly out of breath and burning fat! Squeeze through your glutes to really tone up.
  • Arc-Trainers
    As with most cardio machines, it’s important not to overuse your arms on this machine. Engage your core!
  • Ellipticals
    Ellipticals are best if you don’t use your arms entirely – keep your arms on the handles but use your legs as much as you can! Keep those abs tight!

Cardio isn’t everything, however, and should only be a part of your fitness routine.

2-3 cardio sessions per week is plenty, and make sure you work on toning up your entire body!

Keeping cardio fun is the key, so it’s about finding a machine or an activity that makes you look forward to it.

Tabata Workouts

Tabata workouts are one of my favorite ways to get a really intense workout packed into a really tight schedule.

These workouts are essentially working for 20 seconds, and then resting for 10 seconds.

You then repeat this cycle 8 times per move, doing as many reps as you can in the 20 seconds of work.

Of course, there are timers that take all of the work out of this! My favorite (free!) tabata timer is available here.

Just adjust the number of “tabatas” at the bottom of the timer to the number of moves you will perform and start working!

The best part is, you don’t need a gym. You can do a tabata workout anywhere you want!

Whether that be while the kids are napping, while you’re catching up on your favorite show, or even while you play outside with your pet.

Here are a couple of simple and effective tabata workout that will get you toned up and feeling confident in no time!

Even a 6-8 move workout can get you shredded, and these workouts deliver results!


Jumping Jacks
Jump from standing to a standing “star” position, and return.

Weighted Lunges
Holding a dumbbell in each hand, step into a lunge and step back.

Mountain Climbers
In a plank, bring one knee to your chest. Switch legs and repeat.

Weighted Squats
Holding dumbbells, squat so your knee is parallel to your ankle. Stand through your heels.

High Knees
Run in place, bringing your knees as high to your chest as possible.

Weighted Deadlift
Holding dumbbells, bend at the waist and lift back up using your hamstrings.


Plank Walk-In/Walk-Out
Bend forward so your hands are on the ground, straight legs. Walk your hands out so you are in a plank. Walk your hands back to your legs, stand and repeat.

Otherwise known as a “military push-up”. Put your hands to the ground, jump out into a plank. Jump back to your hands, jump up. Repeat.

Prisoner Squats
Squat, and then kick your right leg in a high kick through your heel. Repeat and switch legs.

Ski Jumps
Holding your core tight, jump from side to side. Lift your legs as you jump!

Jumping Lunges
Lunge, and jump to switch legs.

Bench Dips
Stand in front of a chair or bench. Put your arms behind you on the bench, and then lower and raise yourself using your triceps.

Lift More Weights

Weight-lifting scared a lot of my friends off.

They were all about toning up but didn’t want to beef up. There is nothing to be afraid of!

Weight training is great for your body, builds muscle and is an amazing way to tone up.

You won’t bulk up from weight training, but instead, you will slim down.

Weights are about form, though, so be sure to keep your form as perfect as you can!

Form is more important than reps, so always strive to do the move correctly rather than quickly. These moves are combination moves that get the most out of your time and effort at the gym!

These, too can be done in Tabata intervals, or simply for reps.

I would start at three sets of ten reps and go up when you’re comfortable. Always listen to your body!


Deadlift and Row
Stand with feet hip-distance apart. Bring dumbbells to the floor, bending only at the waist. Keep your eyes focused upwards.

Bring the dumbbells back up, standing up completely before then bringing your weights in front of your chest, so that both elbows are bent outward. Bring the weights back down and begin again.

Lunge and Curl
Lunge to one side, holding weights at your side. Curl both arms into a bicep curl as you stand. Repeat with other leg.

Squat and Press
Hold weights in a “tabletop” position with hands just below chin. Squat down, keeping your knees and ankles in line. As you stand back up, press the weights above you in a shoulder-press. Return weights down as you squat.

Ab Twists
Sit on the ground with your feet slightly off of the floor. Holding a dumbbell or medicine ball, tap the weight to the ground on your left side, engaging your core. Switch the weight to your other side.

Quickest Way to a Bikini Body?

Now, it’s time to tell you about my real secret.

The workouts above are awesome workouts that do deliver results, but you have to change your routine often and make sure you target every area consistently.

Otherwise, you may hit a wall and stop seeing improvements!

The best way to find a plan that takes all of that thinking out of fitness for you is to follow a program.

Most programs are expensive, or don’t include everything you need to actually transform your body and mind.

One woman has changed that, and her program is unbelievable!

Jen Ferruggia is a former softball player who has a degree in Exercise Movement.

When she gained weight in college, she kicked herself into high gear and created a system to give herself the body, confidence and energy she wanted.

She spent ten years perfecting this program and guarantees it will give anybody a year-round bikini body. No, she actually guarantees that – money back and all.

Let me just say… I’m not asking for my money back.

Her program is a way to stay lean and trim without losing your sexy, feminine shape.

She has effective workouts and meal plans that lay out all of the details for you!

The only thing she can’t do is do the work for you – but this is as simple as it gets.

Not only is the program effective, but the workouts are actually fun.

She designed the entire program specifically for women, with meal plans that won’t leave you starving and workouts that won’t leave you drained.

For me, this program has freed up time to spend planning fun days with my kiddos – instead of being frazzled trying to come up with a routine, meal plan and spending wasted time at the gym.

Bikini Body Workouts are quick, fun and effective – meaning that those guaranteed results come in quickly and are a result of a new lifestyle, instead of a new craze.

It’s simple eating and effective exercise.

I recommend this program as a mom, a friend and someone who just knows how it feels to be tired of putting effort into even just one more thing.

Let Jen take this off of your plate and show you what your body is capable of! If you hate it, the money-back guarantee is no questions asked.

Jen’s amazing program can be found directly from her website.

There are many programs and videos that promise to give you the body of your dreams.

The only one I can vouch for is the Bikini Body Workouts, as I can tell you – I now have a year-round bikini body. Though Tabata, weight training and cardio can get you incredible results, you have to constantly monitor what areas you’re working and adjust your routine as you go.

Jen Ferruggia’s program is the best way to tone up, slim down and stay feminine without getting your own exercise degree.

No matter what you do to exercise, even getting exercise at all is incredible and no easy feat in the busy world we live in.

Congratulate yourself every time you work out and remember that staying active is the best way to stay young and stay sexy.

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Full Body Gym Workouts For Women
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Full Body Gym Workouts For Women
If you're looking for some full-body gym workouts you can do at home or in the gym then these are a must try.
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Ultimate Gym Workouts
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23 thoughts on “Full Body Gym Workout for Women”

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