No Time To Tone Up? Try These Quick Workouts…

Toning Workout

You don’t need to exercise for hours on end to tone up!

If you’ve been planning to get toned but don’t have enough time, this is the workout for you!

A toned body features tight, taut and firm muscles that accentuates your shape in clothes and draws attention on the beach or at the pool side.

It takes a combination of resistance training and cardio to tone muscle.

For some women it’s never a question of desire but the availability of time.

Our 3 day workout routine has the following guidelines:

  • Full Body Routine
  • 4 Different Workouts
  • 3 Workout Days Per Week
  • Combines Free Weights, Machines And Bodyweight Exercises

Each workout is rotated every 10 days. This makes the workouts more fun, dynamic and exciting.

By spreading out the frequency of the workouts, it prevents your body from adapting to the same exercises, reduces the risk of injury and tones you up faster.

Here are the 4 workout routines:

Toning Workout A:

1. Squats – 3 sets x 10 reps
2. GHD Back Extensions –  2 sets x 15 reps
3. Incline Dumbbell Press –  3 sets x 10 reps
4. Inverted Row – 3 sets x 10 reps
5. Lateral Raises – 2 sets x 10 reps
6. Seated Tricep Press – 2 sets x 10 reps
7. Alternating Dumbbell Curl – 2 sets x 10 reps
8. HIIT:  5 minutes; As Many Sets As Possible…

Toning Workout B:

1. Leg Press – 3 sets x 10 reps
2. Romanian Deadlift– 3 sets x 10 reps
3. Cable Chest Press –  3 sets x 10 reps
4. Incline Bench Pull – 3 sets x 10 reps
5. Seated Dumbbell Press – 3 sets x 10 reps
6. Bench Dips– 2 sets x 10 reps
7. Dumbbell Preacher Curls – 2 sets x 10 reps
8. HIIT:  5 Minutes; As Many Sets As Possible…

Toning Workout C:

Toning Workouts

Leg Press is a great way to tone up your entire lower body

1. Machine Hack Squat– 3 sets x 10 reps
2. Hamstring Curls – 3 sets x 10 reps
3. Bench Press– 3 sets x 10 reps
4. Hammer Strength Lat Pull – 3 sets x 10 reps
5. Incline Lateral Raise – 2 sets x 10 reps
6. One Arm Tricep Extension – 2 sets x 10 reps
7. Rope Hammer Curls – 2 sets x 10 reps
8. HIIT: 5 Minutes; As Many Reps As Possible…

Toning Workout D:

1. Smith Machine Lunges– 3 sets x 10 reps
2. Single Leg Deadlift– 2 sets x 15 reps
3. Incline Dumbbell Fly – 2 sets x 15 reps
4. Smith Machine Bent Over Row – 3 sets x 10 reps
5. Face Pulls – 3 sets x 10 reps
6. Assisted Dips – 2 sets x 10 reps
7. Assisted Pull Ups – 2 sets x 10 reps
8. HIIT: 5 Minutes; As Many Reps As Possible…

As mentioned, each workout will be rotated every 10 days.

In the table below, if you start out with Workout “A” on Monday, the next session for Workout “A” will be on Wednesday the following week.

Week No: Mon Wed Fri
1 A B C
2 D A B
3 C D A
4 B C D

A few important notes on the 3-day workout routine:

  • Always warm up with dynamic stretching exercises and warm down with static stretching techniques. Do not start the exercises until you feel you are properly warmed up.
  • Use weights that you can comfortably handle in good form. A good rule of thumb to follow is to use a weight that you can use for 2 reps more than the required rep range. Always make it a point to record your performance in a log book.
  • Rest only 1-2 minutes between sets and 2 minutes between exercises.
  • HIIT stands for High Intensity Interval Training, a type of cardio that alternates short bursts of all-out effort with short rest periods. HIIT has been proven to burn body fat and tone up muscles especially in the legs, buttocks and hips.

You can finish this workout in 45 minutes to one hour. Make sure to get your carbohydrates in after exercise to jump start the recovery process.

With consistency and in combination with a healthy diet, you should start getting used to people asking you for your “secret” to toning up!