Fitness, Personal Training, & Exercise Science

How to Create Fun Workout Routines for Women

As a personal trainer, we have all been there: that moment when your client waltzes in the gym and has no interest in today’s workout (regardless if they have made it to their appointment slot or not). Whether your client is short on motivation, or they’re short on time, we have put together a few of our favorite workouts and tricks for getting your female clients excited about their fitness goals. Plus, these fun workout routines are so effective and energizing that if you decide to jump in and perform them, you’ll feel the burn too (bonus!).

4 Fun Workout Routines for Women to Get Involved

1. High-Intensity (HIIT) Interval Training

If your clients are feeling disengaged from their session, but they still want to see the results they mapped out during their initial goal and objective session – it’s time switch it up with a high-intensity interval workout that is sure to keep them engaged. Unfortunately, with weight loss there’s no quick fix – although, there is an alternative. That’s right, incorporating HIIT into your client’s routine is a quick (and challenging) way to torch hundreds of calories and burn fat in just 20 minutes (or less!). 20 minutes? – Okay, so maybe there is a quick fix after all.

Warm Up

Have your clients take it up a notch with a high-intensity strength training workout (in just 5 moves!). Start their workout with a quick, 8 minute warm up: 2 minute power walk, 1 minute sprint, 3 minute jog/run, 1 minute sprint, 1 minute cool down.


  1. Burpees
    – Start in a standing position and then drop down into a squat position. From there you will quickly kick your feet back into a push up position, push down and then immediately return to your feet in a squat position where you will jump up with your arms towards the ceiling. That’s one burpee.
  2. Renegade row
    – Using dumbbells in each hand, get into the top of a push up position. First, bend your left arm and raise the dumbbell to your chest then lower to the floor. Repeat the movement on your right side – that’s one rep.
  3. 1 minute plank
    – Get into a push up position and hold; if your client has issues with their wrist they can perform a modified version on their forearms. 
  4. Kettlebell Deadlifts
    – Hold a kettlebell in your left hand and stand on your left leg. Keep your right knee bent and bend at the hips, extending your right leg behind you and lowering the kettle bell to the ground. Return to the upright position and switch sides. That’s one rep.
  5. Ball chest throws
    – Holding a medicine ball in both hands (against the chest), bend into a squat and then quickly return to standing, throwing the ball towards the ceiling as you pop back up. That’s one rep, repeat.

Your client can repeat as many movements/reps as they can, but make sure you time them for 5 minutes with minimal rest. Repeat 3x.

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2. Ladies Love the Barre

Barre was designed to emulate the challenging and muscle-engaging movements of ballet. If your client is interested in mind-body classes but you still want them to get the benefits of cardio, Barre is the perfect balance. Since there is no experience required, your clients can all feel challenged at their own levels of comfort. Plus, this fun workout routine is a great way to improve core strength and posture, while helping to prevent injury and providing a greater range of motion for other activities and challenging workouts.

When you incorporate Barre into your client’s routine, they will see noticeable changes in their arms, back, abs, thighs, posture and energy levels in just a month – if they perform Barre movements at least twice a week. 

Are you also new to the Barre-scene? Check out this for a closer look (source: The Bar Method).

3. Challenge the Status Quo 

Pushing your client to get out of their comfort zone and try something new is often one of the most challenging and demanding parts of your job. As a personal trainer, you’re always trying to get your client to the next level and exceed their personal fitness goals. However, this is often easier said than done. As much as your client may feel initially determined to set their goals and work towards them, they can often get caught up in their own excuses, or personal schedule. This can result in lost motivation along the way.

Building and maintaining personal motivation can come from variety and results. When you continue to push your client and take the time to keep them engaged, while help them create new personal goals, you can keep them on track. To keep your clients from becoming complacent, have them challenge their bodies with a seven day challenge where they put fitness at the forefront of their day. Whether they need to accomplish this in the morning or in the evening, have them make a promise to themselves that they will get through the challenge. This seven day challenge can consist of strength training, cardio or both. 

Examples of seven day challenges:

Once they have successfully completed the challenge, chances are they will feel so accomplished that they won’t even hesitate when you tell them about the 30 day challenge you want them to work towards. 

4. Cool Down with Yoga

Guiding your clients through a seamless sequence of Yoga movements is a great way to have them cool down and connect with their mind and body after a challenging workout. It’s also one of our favorite ways to ease and improve muscle tension after a day of HIIT or an intense Barre workout. Putting a fresh new twist on your client’s workout with Yoga can bring large benefits to their fitness performance and energy levels. In fact, performing Yoga 2-3 times a week is a proven way to improve flexibility, which can help your client to increase their performance during other activities.

Continue to expand your knowledge and fitness expertise by subscribing to our blog. We will continue to provide you with all the latest fitness trends, while you focus on improving your clients health and fitness state.

Join the thriving community of yoga professionals and start your journey to becoming a yoga instructor with AFPA.

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