PCOS Workout Plan: Best Home & Gym Exercises for Weight Loss
Discover evidence-based workout routines specifically designed for women with PCOS to improve insulin sensitivity, reduce inflammation, balance hormones, and achieve sustainable weight loss.
Why Exercise is Crucial for PCOS Management
Exercise is one of the most effective non-pharmaceutical interventions for managing PCOS symptoms. Regular physical activity improves insulin sensitivity, reduces testosterone levels, promotes weight loss, decreases inflammation, and helps regulate menstrual cycles. Research shows that combining strength training with moderate cardio produces the best results for women with PCOS.
Exercise Benefits for PCOS
- • Improves insulin sensitivity by 30-50%
- • Reduces androgen (testosterone) levels
- • Promotes healthy weight loss and fat reduction
- • Regulates menstrual cycles naturally
- • Reduces inflammation and oxidative stress
- • Improves mood and reduces anxiety/depression
Best Exercise Types for PCOS
- • Resistance Training: 3x per week for muscle building
- • Moderate Cardio: 2-3x per week for heart health
- • HIIT: 1-2x per week (if tolerated)
- • Yoga/Pilates: 2-3x per week for stress reduction
- • Walking: Daily 30+ minutes for recovery
PCOS Home Workout Plan
No equipment needed! These bodyweight exercises can be done in the comfort of your home to improve insulin sensitivity and promote weight loss.
Warm-Up (5 minutes)
- • Jumping jacks or marching in place: 2 minutes
- • Arm circles and leg swings: 2 minutes
- • Light stretching: 1 minute
Main Workout (3 Rounds)
1. Bodyweight Squats
Reps: 15-20 | Rest: 30 seconds
Stand with feet shoulder-width apart, lower down as if sitting in a chair, keep chest up, push through heels to stand. Targets: quads, glutes, core.
2. Push-Ups (Modified if needed)
Reps: 10-15 | Rest: 30 seconds
Start in plank position, lower chest to ground, push back up. Modify on knees if needed. Targets: chest, shoulders, triceps, core.
3. Walking Lunges
Reps: 10-12 each leg | Rest: 30 seconds
Step forward, lower back knee toward ground, push up and step forward with other leg. Targets: quads, glutes, hamstrings, balance.
4. Plank Hold
Duration: 30-60 seconds | Rest: 30 seconds
Hold plank position on forearms or hands, keep body in straight line, engage core. Targets: entire core, shoulders, stability.
5. Glute Bridges
Reps: 15-20 | Rest: 30 seconds
Lie on back, feet flat on ground, lift hips up, squeeze glutes at top, lower down. Targets: glutes, hamstrings, lower back.
6. Mountain Climbers
Duration: 30-45 seconds | Rest: 60 seconds between rounds
Start in plank, alternate bringing knees toward chest quickly. Targets: core, shoulders, cardio conditioning.
Cool Down (5 minutes)
- • Light walking or marching: 2 minutes
- • Full body stretching focusing on worked muscles: 3 minutes
Warm-Up (5 minutes)
Light cardio (marching, dancing, jumping jacks)
Cardio Intervals (20 minutes)
Format: 2 minutes moderate intensity, 1 minute high intensity (repeat 6-7 times)
Exercise Options:
- • Brisk walking or jogging in place
- • High knees
- • Butt kicks
- • Step-ups on stairs
- • Dancing to music
Core Circuit (2 Rounds)
Bicycle Crunches - 20 reps
Leg Raises - 12-15 reps
Russian Twists - 20 reps (10 each side)
Plank to Downward Dog - 10 reps
Cool Down (5 minutes)
Stretching and deep breathing
Gentle yoga and stretching help reduce cortisol, improve flexibility, and support recovery. Focus on poses that support reproductive health and stress reduction.
Recommended Poses:
- • Child's Pose (Balasana)
- • Cat-Cow Stretch
- • Butterfly Pose (Baddha Konasana)
- • Bridge Pose (Setu Bandhasana)
- • Reclining Twist
- • Cobra Pose (Bhujangasana)
- • Legs Up the Wall
Benefits for PCOS:
- • Reduces stress and cortisol
- • Improves pelvic circulation
- • Enhances mind-body connection
- • Supports hormone balance
- • Aids in recovery and flexibility
PCOS Gym Workout Plan
Progressive resistance training with gym equipment to maximize muscle building, insulin sensitivity, and metabolic rate for optimal PCOS management.
1. Barbell Back Squats
Sets: 3-4 | Reps: 8-12 | Rest: 90 seconds
Primary compound movement for legs and glutes
2. Romanian Deadlifts
Sets: 3 | Reps: 10-12 | Rest: 90 seconds
Targets hamstrings, glutes, and lower back
3. Leg Press
Sets: 3 | Reps: 12-15 | Rest: 60 seconds
Additional quad and glute development
4. Walking Dumbbell Lunges
Sets: 3 | Reps: 10 each leg | Rest: 60 seconds
Unilateral leg strength and balance
5. Leg Curls (Machine)
Sets: 3 | Reps: 12-15 | Rest: 45 seconds
Isolation for hamstrings
6. Calf Raises
Sets: 3 | Reps: 15-20 | Rest: 45 seconds
Complete lower body development
1. Bench Press (Barbell or Dumbbell)
Sets: 3-4 | Reps: 8-12 | Rest: 90 seconds
Primary chest and upper body compound movement
2. Lat Pulldowns or Assisted Pull-Ups
Sets: 3 | Reps: 10-12 | Rest: 90 seconds
Back width and strength development
3. Seated Shoulder Press (Dumbbell)
Sets: 3 | Reps: 10-12 | Rest: 60 seconds
Shoulder strength and stability
4. Cable Rows
Sets: 3 | Reps: 12-15 | Rest: 60 seconds
Back thickness and posture
5. Tricep Dips or Pushdowns
Sets: 3 | Reps: 12-15 | Rest: 45 seconds
Tricep isolation and arm definition
6. Bicep Curls (Barbell or Dumbbell)
Sets: 3 | Reps: 12-15 | Rest: 45 seconds
Bicep development and arm strength
⚠️ Important: HIIT should be done sparingly if you have PCOS, as too much high-intensity exercise can increase cortisol. Only include if you're managing stress well.
Treadmill Intervals
Format: 30 seconds sprint, 90 seconds walk/jog (repeat 8-10 times)
Rowing Machine Intervals
Format: 45 seconds hard rowing, 90 seconds easy pace (repeat 8 times)
Bike Sprints
Format: 30 seconds max effort, 2 minutes easy pedaling (repeat 6-8 times)
PCOS Exercise Guidelines & Safety
✅ Exercise Best Practices:
- Start gradually: Begin with 2-3 sessions per week and build up
- Prioritize strength training: Builds muscle and improves insulin sensitivity
- Include rest days: Recovery is essential for hormone balance
- Stay consistent: Regular exercise is more important than intensity
- Track progress: Monitor energy, mood, cycles, and weight
❌ Common Exercise Mistakes:
- Too much cardio: Excessive cardio can increase cortisol
- Overtraining: Not allowing adequate recovery time
- Ignoring nutrition: Exercise alone won't manage PCOS
- Skipping warm-up/cool-down: Increases injury risk
- Comparing to others: Your PCOS journey is unique
Complete Your PCOS Management Plan
Exercise works best when combined with proper nutrition. Get your personalized PCOS diet plan to maximize your results and manage symptoms effectively.
PCOS Diet Guide
Learn what to eat, foods to avoid, meal plans, and supplements to complement your workout routine.
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