Most women are afraid that lifting weights will make them end up looking too muscular and bulky. Well, guess what? That is far from true! The explanation for this distinction in muscle development lays in difference in hormones’ levels between females and males. So, do not be afraid of lifting weights; with a proper and well – balanced nutrition and exercise plan you will get an amazingly shaped and toned, but still feminine figure.

So, have you made a decision to go to gym and get that shaped figure we all love? If yes, you have already taken a big step towards getting fit and strong. Do not let yourself get discouraged along the way; after only a few weeks you will be amazed with results, and brimming with confidence.

To help you get in shape fast, we bring you an ultimate female workout guide for shaped and toned body. Let’s get to it!

Female Cardio and Weight Workout

When they start going to the gym, most women target for toned body with focus on shaping their glutes and getting rid of belly fat. We will also pay attention to these areas, but other muscle groups have to be included as well. You have to keep in mind that building a toned and shaped figure means balancing exercises for every body part.

Cardio workout is a must. This type of exercise will burn fat and increase oxygen circulation in your muscles. Do not forget to pay attention to every group of muscles, so to get well – balanced and shaped figure.

For beginners it is recommended to start with warm – up at a low intensity, gradually increasing the speed every 2 minutes as your training progresses, and decreasing it every 2 minutes as you are finishing it. This warm – up and cooling – down time counts into a total workout.

The following two effort levels should help you evaluate your workout performance:

  • 6/10 effort level – breathing is deep and steady, and you should be able to speak aloud sentences with a relative ease, meaning you are able to lead a normal conversation.
  • 8/10 effort level – breathing is heavy, and you can speak out only a couple of short words.

Our exercise guide is based on 5 workout days:

  • Weight workout: 5 days
  • Cardio workout (10 – 20 minutes): 3 days
  • Rest: 2 days

If you cannot workout 5 days a week, check out our 3 days intense workout routine.

Medium and Heavy Weights for Toned Figure

The definition of a toned figure means a low body – fat and strong muscles. Many get it wrong and go for long reps, while actually forgetting about another important aspect, and that is the nutrition. So, the toned body comes after balancing both adequate diet regime and exercises. Medium and heavy weights with short breaks will shape your body and burn fat, and that will be also in our focus.

10 to 12 Reps is a Must

10 to 12 reps are recommended counts to tone up and get a great body definition and shape. If you do weight exercises where weights are not a requirement, you may increase this count. These repetitive motions are also very effective when it comes to toning. Keep in mind that rep – range is useful when warming up as well. Just make sure to use less or no weight at all, because the aim of the warm – up is to activate and prepare muscles for motions under high weight, and to avoid getting injured.

Have a Break between Exercises and Sets

You have to give your body a chance to recover between sets. Recommendation is 2 to 3 minutes between exercises, and 30 seconds to 1 minute between sets.

Ultimate Female Workout Guide

This ultimate female workout guide covers 5 days of resistance trainings. If you are limited by time, make sure to target several muscle groups in each workout. We recommend these exercises with specific rep – count and medium/heavy weights for getting the toned body, but it is fine if you do not follow this workout routine completely.

And do not forget; it is a bad nutrition habits that will make you look bulky, not the weight workout.

Monday – Target areas: Cardio and Upper Body

  • Low – intensity cardio: 15 to 20 minutes; 6/10 effort level max
  • Wide – grip lat pulldown: 3 sets/12 reps
  • Push ups: 3 sets/10 reps
  • Seated cable rows: 3 sets/12 reps
  • Dumbbell shoulders press: 3 sets/12 reps
  • Dumbbell biceps curl: 3 sets/12 reps

Tuesday – Target Areas: Glutes and Legs

  • Warm up. Wide – stance bodyweight squat: 3 sets/10 reps
  • Wide – stance barbell squat: 5 sets/12 reps
  • Warm up. Glute bridge: 3 sets/20 reps
  • Glute kickback: 4 sets/20 reps (each leg)
  • Warm up. Stationery lunges (each leg): 3 sets/20 reps
  • Leg press: 3 sets/12 reps

Wednesday – Target Areas: Cardio, Lower Back and Abs

  • High – intensity cardio: 10 to 15 minutes; 8/10 effort level max
  • Warm up. Bicycle crunches: 3 sets/20 reps
  • Hyperextensions (Back Extensions): 3 sets/20 reps
  • Oblique crunches: 4 sets/12 reps (2 sets each side)
  • Crunches: 3 sets/20 reps
  • Single leg lifts: 4 sets/12 reps (2 sets each leg)

Thursday – Target Areas: Glutes and Calves

  • Warm up. Stationery lunges: 3 sets/20 reps
  • Calf press on leg press: 3 sets/12 reps
  • Standing calf raise: 3 sets/20 reps
  • StiffLegged Barbell Deadlift: 3 sets/20 reps
  • Glutes kickback: 4 sets/20 reps (2 sets per leg)
  • Glute Bridges: 3 sets/20 reps

Friday – Target Areas: Cardio and Upper Body

  • Low – intensity cardio: 15 to 20 minutes; 6/10 effort level max
  • Push Ups3 sets/10 reps
  • Chest Press Machine:3 sets/12 reps
  • Standing Barbell Shoulder Press:3 sets/12 reps
  • Dumbbell Bicep Curl:3 sets/12 reps
  • Side Lateral Raise:3 sets/12 reps
  • Triceps’ Dips:3 sets/20 reps

And finally, do not forget to stretch out after every workout. It will tighten your muscles and flexibility and help reduce the soreness. Results in form of a toned and strong body are guaranteed!