Working out can be fun if you have a good workout program because that allows you to workout systematically and help you target each muscle effectively and achieve maximum results.
That’s why I’ve shared a 12 week workout plan for females in this article for those who want to improve their strength, build muscles, and shed some excess pounds without going to the gym and spending hours.
So if you’re looking for an easy-to-follow and effective three-month workout plan at home, you can try this.
I’ve also shared a PDF of this program that you can download for future use.
This 12-week home workout plan may help you build muscle and lose weight simultaneously and help transform your physique. You’ll feel stronger, fitter, and in good shape than before after you complete the workout.
3)What should be the daily workout duration:
You’ll do 30 to 45 minutes of workout on every training day.
4) What kind of exercises you’ll do in this program:
You’ll perform various exercises in this training, from bodyweight cardio and muscle building to dumbbell and resistance band workouts.
5) Who can use this workout plan
This workout plan is particularly designed for females who want to improve their fitness and physique. Females from the 16 to 40 age group can try this workout, except those who are pregnant, taking medication, and suffering from any health issues. It’s best to consult your healthcare experts before starting this program.
6)What will be the exercise difficulty:
I’ve included myriad exercises in this program, from beginner to intermediate level. The program will start with easy exercises and will be challenging as you move forward.
7)What equipment does it require:
Other than your own body weight, it will require dumbbells, resistance bands, and a flexible workout bench so you can perform a variety of exercises and accomplish better results.
Instructions to Follow the Workout Plan Effectively
1) Warm-up: Do some warm-up exercises for five minutes on your strength training day.
2) Number of rounds: Perform two rounds if you’re starting out and three once you build strength and endurance.
3)Customization: You can make desired changes to this routine, depending on your fitness level.
4) How to do exercises: On your cardio day, perform exercises in circuits (do one exercise after another with little rest in between and then repeat). And on strength training day, perform all sets of each exercise individually.
5) Rest between rounds: You can take 2-3 minutes of rest between rounds so that you can give your best during your cardio workout.
6) Consistency matters: It’s a 3-month workout plan, so it won’t be easy to complete. But if you stay consistent and follow a proper diet, you’ll see noticeable results.
This workout routine will help you build muscles, improve your strength and endurance, and shed some excess pounds. All in all, you’ll feel stronger, fitter, and in good shape than before.
Can you make changes to this routine?
You can make any changes you like, it is up to you. For example, if you don’t have dumbbells, then you can replace them with bodyweight or resistance band exercises.
I’m a beginner. Can I use this routine?
Yes, this workout plan is suitable for all fitness enthusiasts, especially beginners and intermediate.
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
