10 Best Floor Exercises for Women To Lose Weight


Jump your feet back into a plank position, perform a push-up, then jump your feet back towards your hands and explosively jump into the air. Aim for 10-15 reps.

Mountain Climbers

Alternate bringing your knees towards your chest in a running motion while keeping your core engaged. Aim for 30-60 seconds.

High Knees

Stand in place and quickly alternate lifting your knees towards your chest as high as you can, while pumping your arms to increase intensity.

Jumping Jacks

Stand with your feet together and arms by your sides. Jump your feet out to the sides while simultaneously raising your arms overhead. 

Bicycle Crunches

Bring one knee towards your chest while simultaneously twisting your torso to bring the opposite elbow towards the knee. Alternate sides in a pedaling motion for 12-15 reps on each side.


Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels. 


Stand with your feet hip-width apart and toes slightly turned out. Lower your body into a squat position, keeping your chest up and knees aligned with your ankles. 


Take a step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat on the other side. 

Russian Twists

Lean back slightly, engage your core, and rotate your torso to touch the floor on each side. Aim for 12-15 twists on each side.

Jump Rope

Grab a jump rope and jump continuously for 30-60 seconds. This exercise is excellent for cardiovascular health and calorie burning.