10 Cheap workout & diet program’s for women | Post pregnancy included!

10 Cheap workout & diet program’s for women | Post pregnancy included!

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This post may contain affiliate links. Please see disclosure for more info.

Right, i’ve saved you a whole lot of time and have constructed a list of popular and cheap workout and diet programs for women.

Finding the right workout & nutrition plan that works for you can be a bit of a nightmare! It makes it even worse if you don’t know much about health and fitness and what to look for in a plan to achieve your desired results.

You can end up spending loads of money on different foods and taking a stab in the dark purchasing a workout plan only to find out it is not the right fit for you.

You’re not alone with this! I have been before along with millions of others.

I want to try and make this a little easier for you so you can find a plan that works for you and fast track your way to achieving your health and fitness goals.

I have researched and carefully handpicked 10 of the best workout and nutrition programs by some of the world’s top trainers.

We all know there are hundreds of thousands of program’s out there for sale.

Many of these will bring amazing results, but unfortunately there are too many that are not put together well at all, by people claiming to be “fitness experts”.

I have personally used some of these program’s that I have listed below and they DO bring results.

They have been put together by  experts in the industry who know what they’re talking about! 

I have deliberately chosen a mix of beginner and intermediate program’s as well as program’s that require full use of a gym and also home workouts requiring little or no equipment.

I understand not everyone can or likes to use a gym, but i also realise many of you prefer to use a gym. 

I just want to help you find what works for you and something that you can enjoy as well as get amazing results.

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    Target: Weight loss
    Equipment needed: Full gym
    Level: Intermediate

    I have personally done this program and really loved it! I totally recommend it for anyone wanting to reveal lean muscle and lose body fat. Jamie Eason is one of the worlds most inspirational trainers with years of experience.

    This program does require full use of a gym averages 5 workouts per week so if you’re don’t mind getting out and making the most of a gym membership then you will love this program!

    Pros:

    • Each day is a different body part some its always interesting!
    • Full nutrition and supplement plan included
    • Mobile app available
    • Bonus at-home workout

    Cons:

    • Requires full use of gym which may not work for everyone

    To watch trailer and get access to the program check it out here.

     

    Target: Get fit
    Equipment needed: Minimal equipment
    Level: Beginner

    This is a beginner level workout for those of you who want to get fit as well as work on overall wellness.

    Even better, it requires minimal equipment and workouts are 15-30 minutes long and keeps you active with 4-5 workouts per week.

    This program is designed slightly different to your typical workout program. It has a strong focus on overall wellness and teaches a more holistic approach to health.

    It includes a mix of fitness, meditation, yoga and nutrition. 

    This program focuses on building a better you from the inside out.

    Pros:

    • Short 15-30 minute workouts from home!
    • Mobile app available
    • Full nutrition and supplement plan
    • Every movement of every workout has its own in-depth guide which is extremely helpful especially when you are a beginner
    • Perfect for those who love to keep fit but also focus on wellness and building a better version of yourself from within.

    Cons:

    • May not be the right fit for you if you’re not open to a variety of workout styles and wellness building
     

    To watch trailer and get access to the program check it out here.

    Cherrylemons 21-Day Weight Loss Plan & Wellness Guide

    Target: Lose weight/Get healthy
    Equipment needed: None
    Level:Beginner, internediate & Advanced options

    This plan does not require any exercise to lose weight. It is designed to teach you how to change your lifestyle and choose healthier options. 

    It comes with a full 21 day meal plan which includes a 3 day detox that will help you drop weight fast in the first 3 days. 

    If you choose to exercise it comes with a full training plan for beginner, intermediate and advanced levels, a full abdominal workout from home and a guide to building lean muscle. 

    This plan focuses on the maintaining long term weight loss and body goals. 

    Pros:

    • No exercises required to lose weight
    • Full 21 day nutrition plan
    • Lifetime access
    • Facebook support group
    • Training plan for all levels
    • At home abdominal workout
    • Recipe book

    Con:

    • No mobile app
    • Not suitable for vegan diets

    For more information or to get access you can check it out here.

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      Target: Get Fit
      Equipment needed: Minimal equipment, home workouts
      Level: Beginner

      These short 20 minute workouts from home are a great  introduction to getting fit and building lean muscle. 
       
      The program is made up of 5 workouts per week and all come with follow along videos so there is. no guess work involved!
       
      They are 20 minute long, full body workouts so it can easily be squeezed into your day. 
       
      It states you wont need to purchase equipment but I recommend using a yoga mat for any workout that requires floor work. You can pick up low cost yoga mat here.
       
      Pros:
      • Short 20 minute workouts that can be done from almost anywhere!
      • Minimal equipment required
      • Nutrition plan and recipes
      • All done via follow along videos
      • Mobile app available

      Cons:

      • No supplement plan included

      To watch trailer and get access to the program check it out here.

      Target: Weight Loss
      Equipment needed: Full gym
      Level: Beginner

      This 12 week program is designer for the beginner who is wanting lose fat while building lean muscle. It is ran by not one, but 6 elite fitness experts to help guide you through the transformation process.

      This well planned program requires a little more time with 6 workouts scheduled each week and requires full use of a gym. Where the  Jamie Eason 12 week program focuses on different body parts each day, this one alternates between full body workouts and cardio training days.

      I have personally done this program and found it really fun, challenging and I guarantee you will get results if you put the work in ( like anything!).

      Each day there is a new video or article to help guide you through your transformation process. 

      This is a great program for not only a beginner but any one wanting to lose fat and gain lean muscle.

      It doesn’t focus on a diet, instead it gives you the tools and information you need to implement healthy eating and maintain it long term.

      Pros:

      • Nutrition advice and supplement plan
      • 6 elite coaches available to help you through the process
      • Daily updated video or article
      • Build lean muscle while burning fat

      Cons:

      • No set diet plan, instead has nutritional advice to help you with long term health. If you prefer having a set diet plan this might not be for you.
      • Requires full gym, not everyone has access of likes to. workout from a gym.

      To watch the trailer and get access to the plan check it out here.

      Target: Weight loss
      Equipment needed: Minimal equipment
      Level: Beginner

      I have never been pregnant myself, but the creator of this program definitely has! Jamie Eason is one of the best fitness personalities in the industry and has years of knowledge. 
       
      This 12 week program requires minimal equipment and consists of short 15-30 minute workouts 3-6 times per week. 
       

      It is a progressive program that is easily adaptable to fit into your daily schedule. It also guides you through navigating the first 1-3 months after giving birth.

      It does require a swiss ball which I will link below.

      Pros:

      • Written by an industry expert who has experience with pregnancy (Not someone pretending to know what its like!)
      • Nutrition and supplement plan with Jamie’s quick and healthy meal options
      • Focused on strengthening abdominal muscles after pregnancy
      • Mobile app available

      Cons: No cons of this program! It is a work at your own pace as your ready workout plan which is perfect for post pregancy training.

      To watch trailer and get access to the program check it out here.

      Target: Muscle building/Ab shaping
      Equipment needed: Minimal equipment
      Level: Intermediate

      This is a little different to the rest of the programs in this line up as you can see!

      It is a short, 7 day ab blasting workout that you can incorporate into your current routine or by itself paired with a balanced diet.

      When it comes to revealing abs, you cant just do loads of ab exercises and expect your abs to appear! Yes, the workouts are needed to help build and shape your abdominal muscles but to reveal them you must be following a balanced diet and fairly low body fat percentage.

      This short plan is made up of 4 10-15 minute workouts that can be done week after week. 

      What I love about it is that it targets all areas of your abdomen – top, middle bottom and obliques to maximise muscle building and really work your core HARD!

      Pros:

      • Short 10-15 minute workouts that can be done from home or anywhere with floor space!
      • Nutrition and supplement plan included

      Cons:

      • No mobile app available

      To get access to the program check it out here.

      • Target: Get fit
        Equipment needed: Minimal equipment, home workouts
        Level: Beginner 

      This is another great beginner workout to build lean muscle, burn fat and get fit – all with minimal equipment. 

      There are 5 workouts per week ranging between 15-45 minutes long and all are done from home!

      Each day is different so you wont get bored. The workouts range from higher intensity-interval cardio workouts to lower intensity mobility and yoga.

      You will need a resistance band to get the most out of. some workouts. you can pick these up for a really low price which I have linked for you below.

      This is. great for the stay at home mum or for anyone who prefers working out from home.

      Pros:

      • Minimal equipment
      • Workout from home
      • Different workouts daily which keep it interesting 
      • All done through video
      • Nutrition and supplement plan
      • Mobile app available

      Cons:

      • If you don’t like video-following  workouts this might not be for you

      To watch the trailer and get access to the program check it out here.

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        Target: Build muscle
        Equipment needed: Full gym
        Level: Intermediate

        If you are serious about gaining some size and muscle then this could be the perfect plan for you.

        It is a little different to other size building plans I have done before. Instead of focusing on one body part per day it consists of three workouts per week and each one is a full body workout!

        This is more for an intermediate level and requires full use of a gym. 

        Although it is only 3 workouts per week you will be making the most of the rest days in between as it requires some serious work!

        Muscle building isn’t an easy process and this program is designed to really push you towards your goals and ultimately achieve them.

        What is great about this program is that if certain movements or equipment isn’t an option, they show you alternative ways to make it work for you.

        Pros:

        • Build serious muscle
        • Only 3 workouts per week – good for someone with less time
        • Nutrition plan
        • Mobile app available

        Cons:

        • No supplement plan included

        To get access to the program check it out here.

        Target: Build Muscle
        Equipment needed: Full gym
        Level: Beginner

        Instead of just giving you a workout plan and having you perform it, this program actually teaches you the anatomy and biomechanics so you have an understanding of how your body works. With this knowledge will ultimately be able to apply better technique when performing your exercises which is extremely important for success.

        This  is for a beginner wanting to build muscle.

        Since the right amount of protein intake is extremely important for building muscle, this program comes with calorie guidelines and protein calculator to ensure you are getting the right amount.

        This program requires full use of a gym and 5 workouts per week.

        Pros:

        • Teaches you body anatomy and biomechanics so you can perform your exercises correctly ensuring maximum results
        • Nutrition and supplement plan
        • Mobile app available
        • 7 videos included

        Cons:

        • Requires full use of gym which may not suit everyone

        To watch the trailer and get access to the program check it out here.

        All 10 of these programs are designed by industry experts and are proven to give results when followed correctly and with the right nutrition.

        I hope this helps you find a program that works for you and can get you on your own path to achieving your body goals!

        When it comes to losing weight, our number one focus needs to be our diet!

        This doesn’t mean to say exercise isn’t important, it absolutely is. But you need to feed your body the right nutrients for it to function at its best.

        A healthy diet is key to overall long term success for achieving and maintaining weight loss. If you’re truly ready to lose some weight, change your lifestyle and learn how to manage your weight long term, the 21-Day Weight Loss Plan & Wellness Guide will teach you just that…and loads more!

        This post may contain affiliate links. Please see disclosure for more info.

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