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5 Day Workout Plan for Women

Do you want to have a smooth and toned figure to fit dress of any size? Obviously, you don’t like to have bulkier muscle like a man or look manly like them. But you need a body with strong muscles and toned figure.

So, for that, you need a right diet plan and perfect workout routine. If you have a proper workout plan, lifting weights won’t make you bulky.

For workout plan, you need weights and exercise machine like- comfortable treadmill or the best exercise bike that fits you. Again, you can have elliptical machine or stepper machine also.

If you have them, then for what you’re waiting? Start your workout today!

Weight and Cardio Training For Women

You need both weight training and cardio training for the perfect workout plan.

During weight training, you’ll mainly focus on particular area of the body along with important muscles. You’re working out here to get a better butt, thinner and healthy leg and arm with strong muscles and flat belly.

On the other hand, in the cardio exercise, the oxygen circulation improves inside the body. It helps to shed fat and result in slimmer and toned body. For the cardio session, either with exercise bike or treadmill, start with the warm up. Again end with the cool down. Warm up and cool down are included in the total cardio time.

In the female workout plan, you should have:

  • HIIT (High-Intensity Interval Training)
  • LISS (Low-Intensity Steady State Cardio)

***For any joint pain change your routine from HIIT to LISS.

Exercise sets reps time
Dumbbell Flat Bench Press 4 12
Push-ups 4 12
Dumbbell Incline Flyes 4 12
Standing cable crossover 4 12
Stationary bike riding 1 20minutes
exercise sets reps time
Leg Curls 2 20
Walking Lunges 4 12
Dumble wide squat 4 12
Standing Calf Raises 4 15
Stationary bike riding 1 20 minutes
Thursday- Back
exercise sets reps
LatPulldowns 4 12
Lat Pullover 4 12
One arm dumbbell rows 4 12
Seated Close Grip Rows 4 12
Straight Arm Pulldowns 4 12
Friday- Arm/shoulder
exercise sets reps
Planks 4 30sec
Standing 2 hand dumbbell 4 12
Scissor Kicks 2 20
Cross Body Hammer Curls 2 As much as possible
Machine Shoulder Press 4 12
Dumbbell Shoulder Press 4 12
Dumbbell Shrugs 4 12
Cardio Session

Focus on interval training for the cardiovascular workout. It means the combination of high and moderate intensity workout. For that, you can choose any machines like an exercise bike, treadmill, elliptical or stepper and warm up for 5 minutes. Next, go for high-intensity level for 30 seconds and then 90 seconds for the low-intensity level. Continue the cycle for 5 times and cool down at the end with 5 minutes. You can start initially with easy steps. Now if you think you can endure more, go to the higher level. Increase the time from 30 seconds to 45 seconds. Increase the interval or go harder on the sprints. Again, decrease the rest period to take a challenge.


Resting period in each set and exercise

For good toning, you need to have a rest period in between the sets or exercise.

Rest period between sets-  30 seconds to 1 minutes

Rest period between exercises-  2 to 3 minutes

Train with Moderate and Heavy Weights for a perfect toning

If you want to get muscles, you’ve to train by lifting moderate and heavy weights. Now many have the misconception that longer repetitions will provide them toned body. But the fact is, for getting the body toned you need proper nutrition and proper rest periods during weight lifting session. Lift the weights with shorter rest period to get the toned muscles and shed extra fat.

Precaution and advice:

Avoid doing anything overly strenuous.

Consult with your doctor when starting a new program.

Book a session with qualified trainer to get the best cross trainer tips.

Continue the same exercises for at least four weeks before changing.

Increase weights a little each week.

Combine your cardio and weight training for the best output and find a way to enjoy your training. Say goodbye to all the pressures and tensions and have a happy and healthy life.