Women! Get Toned And Strong With This Super Effective Workout Routine

Women! Get Toned And Strong With This Super Effective Workout Routine

So you’re online and you’re looking for ways to get fit. That means that you’re looking for the best possible plan to follow so that you don’t make any mistakes on the way to getting the body you want, right?

Well, I’m here with the solution.

With this plan, there’s no second guessing. You don’t have to check any more sites. It’s all here for you.

This is the plan that will get you the sexy, toned body you want, without making you look bulky or masculine. Even if you tried, you couldn’t get a bulky masculine body because your body doesn’t make the right hormones.

All you need to get in shape is the right nutrition and this workout plan – that’s it.

Follow these 8 Easy Tricks To Get Started and Stick With exercise

If you can get to the gym, you’ve already taken the biggest step. After that, it’s just following this easy plan… and after a couple of weeks, you’ll see incredible, amazing results that you will never forget.

Why Weight Training Works

For women, simply put, the best possible way to tone your body, get a bodacious butt and trim your belly fat is to use weight training. That’s why this plan emphasizes exercises that target those areas.

Here’s what the plan looks like:

  • Weight training for 4 out of 7 days, including one hiit (high intensity interval training) cardio session

  • 1 cardio session and one after-workout cardio session

  • 2 rest days (you will be happy to have these!)

More: 7 Amazing Benefits Of Strength Training For Women

Use Weights That Are Heavy For You

A lot of women make the mistake of thinking that “toned” muscles mean that you lift light weights for long periods of time.

In fact, it’s the opposite – toned muscles mean that you have low body fat and very strong muscles, both of which you can achieve by using heavy weights during your workout.

Go for 8-12 reps of each exercise if you want to see the most impressive gains and improvement in your physique. Pick a weight that you can do 8-12 reps with, but not one that’s light enough that you could easily do more.

As for rest, try resting for between 60 and 90 seconds between each set, to give your body time to recover, but not give it too much time to lose the exercise benefit.

The Routine

In this routine, you’re going to be doing 5 days of resistance training:

Monday: Butt and Legs

  • Warmup Wide Stance Bodyweight Squat: 3 sets x 30 reps

  • Lying Leg Curl: 3 sets x 15 to 20 reps

  • Wide Stance Barbell Squat: 5 sets x 15 to 20 reps

  • Glutes Kickback: 3 sets x 20 to 25 reps (each leg)

  • Stationary Lunges: 3 sets x 15 to 25 reps (each leg)

Tuesday: Biceps and Back

  • Warmup Wide-Grip Lat Pulldown: 3 sets x 20 reps

  • Cable Curls: 3 sets x 8 to 12 reps

  • Hyperextentions: 3 sets x 8 to 15 reps

  • Seated Cable Rows: 3 sets x 8 to 12 reps

  • Wide-Grip Assisted Pull-Up Machine: 5 sets x 8 to 10 reps

  • Wednesday: Cardio and Abs

  • Warmup Bicycle Crunches: 3 sets x 20 reps

  • Treadmill 30 to 40 minutes

  • Hanging Leg Raises: 3 sets x 12

  • Crunches: 3 sets x 12 reps

Here are some tips on How To Become An Early Morning Exerciser

Thursday: Shoulders, Triceps, and Chest

  • Warmup Bench Press: 3 sets x 20 reps

  • Side Lateral Raise: 3 sets x 8 to 12 reps

  • Standing Barbell Shoulder Press: 3 sets x 8 to 12 reps

  • Standing Dumbbell Triceps: 3 sets x 8 to 12 reps

  • Push Ups: 3 sets x 8 reps


    Friday: Calves, Cardio, and Butt

  • Warmup Standing Calf Raises: 3 sets x 20 reps

  • Calf Press On Leg Press: 3 sets x 8 to 15 reps

  • Stiff-Legged Dumbbell Deadlift: 4 sets x 8 to 12 reps

  • Glutes Kickback : 4 sets x 20 reps to failure (each leg)

  • Barbell Glute Bridges: 3 sets x 12 to 15 reps

  • Standing Calf Raises: 5 sets x 8 to 12 reps

  • Treadmill 20 to 30 minutes

In summary…

The Best Women’s Workout Routine To Lose Weight

  • Monday: Butt and Legs
  • Tuesday: Biceps and Back
  • Wednesday: Cardio and Abs
  • Thursday: Shoulders, Triceps, and Chest
  • Friday: Calves, Cardio, and Butt

women's workout routine to lose weight

If you loved this article, then check out these other must-see related posts:

Why Your Workouts Aren’t Working: 5 Mistakes People Make at the Gym

Mix and Match Workout: Tone Up Your Way

A 5-Move Intro to CrossFit

30 comments… add one
  • "Leah Evers" March 19, 2017, 8:55 pm

    Very nice!

  • William Smith September 1, 2015, 10:42 am

    I have been trying to help my female clients at my gym with a workout they can do outside of the gym in most cases. I like this list and I am going to pass it along!

  • Catherine Hopkins September 1, 2015, 10:29 am

    Awesome workout! I just did the first day and I feel great. I cannot wait to get through the entire thing and see the end result of it all!

  • Tracy Hughes August 31, 2015, 10:19 am

    I really like what I see for this workout, but I have a question. what are the hyper-extensions exactly?

  • Mina Chapman August 30, 2015, 10:26 am

    Even though it makes sense to use heavy weights, you need to be sure you are not going to hurt yourself doing it!

  • Sidney Kohn August 30, 2015, 10:15 am

    Weight training is always a great big deal with the woman that I work with. I do not like it as much, but if it will help me lose weight then I am all over it!

  • Juanita Crawford August 28, 2015, 1:15 pm

    I tend to use the treadmill on my “off” days. When I have to rest, I just head out for a 30 minute walk with a low intensity.

  • Carolyn Jones August 28, 2015, 12:52 pm

    This workout is the best! I love that the reps are short and that each day is filled wit different things. One thing that gets me about working out is being bored when you are always doing the same exercises.

  • Connie Adkins August 25, 2015, 9:25 am

    What a great workout! This is one that can be repeated each month and is going to get you some awesome results!

    • Tina Machado August 31, 2015, 10:29 am

      You WILL love the results. You are going to feel so much better about yourself.

  • Sophie Figueroa August 24, 2015, 9:00 am

    This is an awesome workout. I wanted to try it before I commented and I must say that I feel great and I can tell my body is benefiting from the changes.

  • Stacey Bowers August 22, 2015, 6:09 am

    Great workout. I have been doing many of these types of exercises for years and my body looks and feels great. Once I master them, what is the next step?

  • Charla   August 20, 2015, 9:35 pm

    Great routine, I could see this being a very good workout for the months in the summer when I want to tone things up and look great for the beach!

  • Georgie Cameron August 19, 2015, 8:48 am

    I am reading through this routine to make sure that I understand it, but I do not know what a cable curl is?

    • Virgil Wesley August 30, 2015, 10:35 am

      Me either. Guess I have to get on YouTube to check these out before I do them.

  • Norma Barnes August 19, 2015, 8:32 am

    Well, yeah, use weights that are heavy. Otherwise, what would be the point?

    • Diana Guion August 25, 2015, 9:35 am

      Well, you could use weights that are lighter and go for a lower intensity workout. They are still going to benefit you, but you have less of a chance to be injured.

  • Jodi Watts August 18, 2015, 4:43 pm

    Rest days are the best :) Sometimes I even sneak in an additional one on the weeks that I have been working out extra hard.

  • Marilyn Mcdaniel August 17, 2015, 9:19 am

    I do not even know half of the things on this list! Just goes to show you how much I have to learn about working out!

    • Donna Ore August 30, 2015, 9:39 am

      There is so much and that is why I joined a gym for one month. I got a lot of information that way and then could build a workout around that for myself.

  • Johanna Rhodes August 17, 2015, 9:06 am

    So awesome! I love to do these types of workouts. Give me a plan for 2 weeks and I will nail it, but if I have to think about how to workout each day, I seem to slack much more.

  • Ella Pena August 14, 2015, 12:04 pm

    I am going to share this with my fitness group. The routine seems very easy and should really knock the pounds off!

    • Muriel Wells August 18, 2015, 4:56 pm

      Great idea. I am part of a walking group and some of them have questions about working out with weights!

  • Irene Bryant August 14, 2015, 11:29 am

    I will agree this is a great workout! I like that I can see the entire routine right here, so I can plan accordingly.

    • Doris Wilkins August 20, 2015, 9:45 pm

      I am totally going to plan on doing this after this weekend when I start my new workout routine on Monday!

  • Monica Morales August 13, 2015, 5:41 pm

    I was trying to piece together a “normal” workout that I felt would do me some good, but now I can just follow your plan until I get the basics down. Thank you for that!

  • Deborah Wright August 13, 2015, 4:32 pm

    I love that you posted the entire routine as well. That is very helpful.

    • Martha Strickland August 24, 2015, 9:09 am

      Yes it is. Some of the things I was not sure of, but once I looked them up online, I felt confident in being able to do them.

  • Iris Walker August 12, 2015, 9:45 am

    I am going to give this workout a try starting on Monday. I have read through the entire thing and I think I know what all of the exercises are so now it is just a matter of execution.

  • Cynthia Roberts August 12, 2015, 9:32 am

    Wow, this is great advice AND you have a workout plan posted to follow. This is perfect!

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