Hello friends! If you are looking for full body toning or weight loss, follow this best workout routine for women for weight loss, fat loss and full body toning. It is also the best exercise plan for building endurance.
Always use a weight that you can handle without support and try to maximize your repetitions if you want to improve quickly. You must follow this exercise plan properly to get good results.
You should learn how to properly warm up and cool down after exercise. Click on names to find them How to warm up before exercise? and How to cool down after exercise?. You should also learn about Static expansion To avoid DOMS. Delayed onset muscle soreness (DOMS) is muscle pain that begins after exercise.
Instead of doing body weight exercises, you can also choose a treadmill or cross trainer to warm up for 10-15 minutes before your workout. It is also recommended to start with a light weight exercise of 15-25 repetitions, 1 minute of rest and 2-3 sets of the first exercise and consider it part of your warm-up.
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Women's gym workout routine for weight loss and toning!
Note – Click on any exercise name, where you can get the full guide video.
Day 1 Monday: Upper body
Sets 3 reps, 8 rest, 1 minute
Exercises:
1. Chest fly on deck
2. Shoulder compression device
3. Wide underhand grip
4. Push the cable down
5. Bicep cable curl while standing
6. Double crunches or Standing crisis
7. Raise the arms and legs in reverse
8. Swimming practice
9. Dumbbell upright row
10. Plank hold
Sets 3 reps max, rest 1 minute
Day 2 Tuesday: Lower body
Sets 3 reps, 8 rest, 1 minute
Exercises:
1. Bodyweight squat exercise
Sets 1 rep, 5 rest, 1 minute
2. Press the leg
Sets 1 rep, 5 rest, 1 minute
3. Leg extension
4. Bend the leg while lying down
5. Raise the leg while sitting with the toes pointing outward
6. Gluteal bridge
7. Fire hydrant
8. Standing lean crunch
9. Leg raise circuit
10. Bend the windshield wiper to the knee
Day Three: Wednesday: Rest or cardio
Heart disease:
15 to 25 minutes of low to moderate level cardio on any cardiovascular machine such as a treadmill, recumbent bike, stepper, cross trainer, rowing machine, etc. You can switch between equipment as well, such as a 5-minute treadmill first, then a 3-minute cross trainer, and a 5-minute cycle.
Day 4, Thursday: Upper body
Sets 3 reps, 8 rest, 1 minute
Exercises:
1. Chest fly on deck
2. Shoulder compression device
Sets 1 rep, 5 rest, 1 minute
3. Wide underhand grip
4. Push the cable down
5. Biceps cable curl while standing
6. Double crunches or Standing crisis
7. Raise the arms and legs in reverse
8. Swimming practice
9. Dumbbell upright row
10. Plank hold
Sets 3 reps max rest 1 minute
Day Five: Friday: Rest or cardio
Heart disease:
15 to 25 minutes of low to moderate level cardio on any cardiovascular machine such as a treadmill, recumbent bike, stepper, cross trainer, rowing machine, etc. You can switch between equipment as well, such as a 5-minute treadmill first, then a 3-minute cross trainer, and a 5-minute cycle.
Day Six: Saturday: Lower body
Sets 3 reps, 8 rest, 1 minute
Exercises:
1. Bodyweight squat exercise
Sets 1 rep, 5 rest, 1 minute
2. Press the leg
Sets 1 rep, 5 rest, 1 minute
3. Leg extension
4. Bend the leg while lying down
5. Raise the leg while sitting with the toes pointing outward
6. Gluteal bridge
7. Fire hydrant
8. Standing lean crunch
9. Leg raise circuit
10. Bend the windshield wiper to the knee
Day Seven: Sunday: Rest
Rest helps speed up the recovery process and gives the body strength when engaging in any physical activity.
Disclaimer:
We act as coaches and mentors who help you reach your fitness, wellness and health goals. As you know that every individual is different, their nutrition and fitness plans are different from each other. The information we provide is based on our personal experience as an online fitness coach and nutritionist. You should therefore consult your physician before following any training or diet plans on this website.
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