5 Best Spring Workout Ideas for Women in Their 30s


As we get older, our bodies set higher standards for all of us who strive to stay fit and healthy. However, the good news is that, as long as we exercise regularly, staying fit shouldn’t really be a problem.

Of course, having well-balanced nutrition is equally important. Avoiding delicious chocolate cakes and candy bars is one of the biggest challenges but do try to stay away from sugar because it neutralizes the hard work you do in the gym.

However, for women in their 30s, a sugar-free diet isn’t really the no.1 challenge. It’s the workout itself. In the 30s, life becomes much more hectic than it ever was. So, finding enough time for a proper workout can become really difficult.

But this is a challenge worth accepting, especially during spring.

Early morning jogs

Unless you need to show up at your office very early, try going for a jog in the morning. Only 20 minutes of outdoor jogging will do wonders for your health, body, and mind. Jogging benefits our health by strengthening our immune system and preventing heart diseases and hypertension.

For a woman in her women in their 30s, balancing between her career and private life day by day can sometimes lead to exhaustion, and even frustration and stress.

Jogging early in the morning triggers the release of endorphins before any stressful situation actually manages to ruin your day. This means that you will kick off the day much more relaxed and with the right mindset.

Advice: Hit the treadmill if it’s raining or snowing outside. Don’t skip jogging because of weather conditions.


Boxing is in no way restricted only to the male population.

On the contrary, many women take boxing lessons to improve their abilities to defend themselves. Regardless of whether you will be working on your boxing techniques inside or outside, solo or with a partner, you’ll be releasing a lot of power. That’s why you should first find yourself proper gear. Look for women’s gym singlets, as well as comfortable shorts or tights. And, of course, don’t forget the boxing gloves.

Boxing will not only help you strengthen your upper body, but it can also be a great way to relieve stress at the end of a long and exhausting day.

Advice: Hit harder. You can!

Leg day

Did you know that athletes who run marathons often peak in their women in their 30s?

The odds that you’re going to sign up for a marathon probably aren’t great but do strengthen your legs by doing squats or using a jump rope. Stronger legs will help you become faster and manage your daily commitments more easily, especially if you walk a lot.

While jogging is one of the healthiest habits, you’re likely going to get tired of it at some point. When that happens, replace your jogs with squat variations.

Don’t forget to visualize your perfectly toned legs for the upcoming summer season. Visualizing the results will help you get motivated and stay focused.

Advice: Don’t skip leg day as often as men do.


We know that many women out there dislike gyms, bikes, treadmills, etc. If you are one of them, you have a nice solution left – yoga.

Busy moms will love yoga because it helps find peacefulness and it relaxes both body and mind. Hard-working women will praise yoga for its power to boost the sense of balance and control. Practicing yoga will put you in the right frame of mind in a heartbeat, especially if you start by following the advice of a professional.

Besides, yoga is a great workout too. Doing the simple yoga poses for beginners regularly will shape your body just in time for the summer.

Advice: Relax.


Stretching enhances balance and flexibility. While stretching is usually considered to be an important part of the workout process, it can also be incredibly useful as a daily routine.

You can stretch almost any part of your body – arms, hands, legs, feet, neck, back…

The best part about stretching is that it can be done anytime, anywhere. You can place a yoga mat on the floor, lie down, and start. However, in order to avoid injuries, it is important to carefully target the painful points of your body.

Stretching itself will strengthen the muscles of the targeted parts of your body even without a workout.

I'm Johan, a Freelance Content Creator & Content Writer from Bath, helping brands and businesses connect with their ideal clients.

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