Gym Routine For Weight Loss and Toning Female

Gym routine for weight loss and toning female The important aspects of gym exercise for purpose of reducing body size, build up muscles and perform flexibility exercise.

Here’s a balanced plan that can be tailored to your specific needs and fitness level.

This exercise aims to warm up the body and make it respond to the need to burn more calories in order to improve its cardio vascular endurance, body muscle and overall tone.

This means that the cardio and the strength training will assist in cutting body fat while at the same time building lean muscles.

Workout plan for weight loss female at home

Below are detailed information on the workout plan for weight loss for a female at home; Four day split plan, three day HIIT plan, and other recommendations on how to lose weight easily.

Warm-up (5-10 minutes)

One must never begin any form of exercise without first warming up the body as a preparation. You can do the following You can do the following.

1. Jumping jacks: 30 seconds

2. Dynamic stretching: The full Stroke is in fact made up of leg swings, arm circles, hip circles, and torso twists.

3. Light cardio: windmills or reverse jumping jacks or cycling while standing on the spot.

4-Day Split Routine

This workout plan is also a split workout whereby you hit the various muscles at different days hence giving each muscle group enough time to heal.

Chest and triceps was the first workout plan for the seven days training.

1. Warm-up: 5-10 minutes

2. Push-ups: 3 sets consisting of repetitions of 12-15 times.

3. Chest press (using dumbbells or resistance bands): Three three with 12-15 repetitions.

4. Tricep dips (using a chair or bench): 3 series of 12 – 15 repetitions.

5. Tricep extensions (using dumbbells or resistance bands): Three sets of 12 – 15 repetition.

Cool-down: 5-10 minutes

However, the second day involves working out the back and the biceps as they are the coordinating muscles for the chest.

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1. Warm-up: 5-10 minutes

2. Bent-over rows (using dumbbells or resistance bands): Three reps consisting of 12 – 15 reps.

3. Lat pulldowns (using a resistance band or lat pulldown machine): three different sets of reps of 12 to 15.

4. Bicep curls (using dumbbells or resistance bands): Three reps usually comprising of 12-15 reps.

5. Hammer curls (using dumbbells or resistance bands): 3 sets of: 12-15 repetitions

Cool-down: 5-10 minutes

1. Day 3: Legs

2. Warm-up: 5-10 minutes

3. Squats: 3 lest which comprises of12-15 repetitions.

4. Lunges: 3 sets of 12-15 reps (per leg)

5. Leg press (using dumbbells or resistance bands): Three stores of 12 – 15 reps.

6. Calf raises (using bodyweight or resistance bands): 3 sets, which include 12-15 repetitions.

Cool-down: 5-10 minutes

Day 4 – Shoulders & Abs

1. Warm-up: 5-10 minutes

2. Shoulder press (using dumbbells or resistance bands): Three groups of repetitions numbering from twelve to fifteen.

3. Lateral raises (using dumbbells or resistance bands): 3 sets of 12-15 Reps

4. Plank: hold for 30-60 secs

5. Russian twists (using a medicine ball or resistance band): 3 sets of 12-15 hence, cfg

Cool-down: 5-10 minutes

More info for effective weight loss

1. Diet: Whole and unprocessed foods should be consumed and not the processed foods such as fruits, vegetables, lean body proteins, and whole grains.

2. Hydration: Truly take no less than eight glasses of water per day.

3. Rest: Eat at least seven portions of fruits and vegetables daily and try to avoid certain foods and drinks as much as possible.

4. Consistency: It means that every two weeks should go through some changes in the workout plan and diet and follow them strictly for at least eight weeks before making new changes.

5. Progress tracking: Some of the promotional steps you can take include: Taking progress photos, keeping records of your measurements, and recording your workouts.

6. Patience: Weight loss requires time and patience you should not expect to lose weight in a very short time.

7. Variety: If you continue with the same exercises and services over again, you might easily stagnate and start again. therefore, do not underestimate the importance of changing the workouts and types of foods you eat.

Full body workout plan for weight loss female

Here’s a comprehensive full-body workout plan for weight loss for women: Here’s a comprehensive full-body workout plan for weight loss for women. 

Warm-up (5-10 minutes)

• Some forms of mild exercises include jogging in place, jumping jacks or bicycle riding.
• Some of the dynamic stretches include arm circles, leg swings and hip circles.

Monday (Chest and Triceps)

1. Barbell Bench Press: 3 sets of ranging between 8 – 12 reps

• Position your body on a flat bench and grasp the bar with a proved grasp placing your hands much broader than the shoulder width.
• Bend the bar down towards your chest and then push the bar up again to the topmost point.

2. Incline Dumbbell Press: revise three different sets of 10-15 repetitions

• Place yourself on an incline bench, and grasp a dumbbell in the right hand and the left hand as well.
• Flatten the weights up to the top, then bring it back to the original position.

3. Tricep Pushdown: 3 series with twelve to fifteen repetitions.

• Take two barbell handles or two rope attachment with your hands stretched at a width of distance that is equal to the width of your shoulders
• Lower your arms downward in front of your body with your elbows pulled in, then bring you arms back up to the original position.

4. Tricep Dips: There are three groups; each group should perform 12-15 repetitions.

• In this position you sit on the edge of bench or chair, and hold on Pull downwards with the hands going up to the chest level before the elbows curve in a 90-degree angle.
• Lower your arms to the sides down to come back to the starting position

Tuesday (Back and Biceps)

1. Pull-ups: Performing 3 sets of AS many reps as possible

• Grab a pull-up bar with your palms facing forward, and your hands placed slightly wider than shoulder’s width apart.
• Until you feel your chin touch the bar then pull yourself back up again.

2. Bent-over Barbell Rows: The third type of exercises are 8-12 reps of 3 sets.

• Take a barbell and grip it with your hands placed as wide as the distance between your shoulders and then bend forward at the waist.
• Lower it down downward to the initial floor position, now swipe it up to your chest level with bent elbows.
• Lower the barbell down to its position resting on the chest muscles.
• Start with your feet about as wide as shoulder width apart, and grasp a dumb bell in each of your hand, with your palms positioned to the front direction.
• Bend the elbows upwards bringing the dumbbells up towards the shoulders then go back to the initial position.

3. Hammer Curls: 3 sets with 10–12 repetitions

• You assume a form of combat by widening your stand as far as possible as you grab two dumb bells, arranging your palms inward.
• In this step take the dumbbells up to the level of your shoulders and then turn back to the original position.
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Wednesday (Rest Day)

Thursday (Legs)

1. Squats: Three sets of eight to twelve repetitions

• Start with feet staggered and widened with parallel distance and grab a barbell or dumbbell with your hands also staggered and widened at shoulder width_dept
• Bend your knees, bring your hips back while keeping you back straight and your knees below your toes.
• Push with your heels to bring back your body back to the initial position.

2. Leg Press: Three sets of ten to twelve repetitions.

• Position your lower legs in a leg press equipment with your feet spread apart at shoulders width on the base plate
• Move the platform as far away from your body as you can, straightening legs all the way and then pull the platform back up.

3. Lunges: 3 sets of 10-12 reps of exercises (per leg).

• For this exercise, start by standing with your feet aligned and grab a dumbbell with every hand and make your hands width apart from each other.
• Push of to an extent with the left leg and shift the weight of the body to the left and bring the left knee to almost touch the ground while the right knee remains positioned in front of the toes.
• Slide forward on the front of the front heel to get back to the starting position and does the same in the other leg.

4. Leg Extensions: three different exercises that include 12-15 reps for each set

• Stand with the balls of your feet on a step aerobic platform and your legs extended out in front of you.
• Sit upright while bending your knees to raise the weight up to a position where your legs are straight; lower the weight back to the original position.

Tips and Modifications

• First, exercise with low intensity equipment and as you exercise your muscles, you switch to the next level of intensity.
• It’s recommended that one take between 60 and 90 seconds of rest in between the sets, and 120 to 180 seconds in between exercises.
• First time weight trainers may want to team up with a personal trainer or join a weight lifting session to learn the right techniques in lifting.
• In case you have some health issues or worries concerning your health, please address your doctor or a health care provider regarding this workout plan.
• Always stretch before the exercise and also chance some cool up after the exercise to avoid getting some injuries.
• Give your body a break whenever it feels as is that you can hardly take up the task again. I think it is wise not to run the risk of having an injury so I would rather take an extra day off.

4 week workout plan for weight loss female at home

Here is a 4-week workout plan for weight loss for a female at home, with full details: 

Week 1:

Monday (Upper Body and Cardio):Monday ( Upper Body and Cardio):

1. Warm-up: A five minute jog in place or jumping jacks

2. Push-ups: As for the second exercise I thought it wise to pick 3 sets of 10 repetitions.

3. Bicep curls with dumbbells: Three different exercises ten repetitions of each.

4. Tricep dips (using a chair or bench): 3 sets of ten reps.

5. Plank: The following positions can also be hold for 3 sets of thirty seconds:

6. Cardio: 15-minutes jogging or outrageous jumping jacks.

7. Cool-down: 5-minute stretching.

Wednesday (Lower Body and Core):Wednesday (Lower Body and Core):

1. Warm-up: A quick 5 minutes jogging or jumping jacks

2. Squats: Three repetitions of ten movements.

3. Leg raises (lying on your back): Isometric exercise: 3 set of 10 reps

4. Cool-down: 5-minute stretching

Friday (Full Body and Cardio):Friday (Full Body and Cardio):

1. Warm-up: Simple 5-minute warm up such as jogging in place or doing jumping jacks

2. Burpees: It recommended to perform three repetitions of ten repetitions for each exercise.

3. Mountain climbers: Three vingnettes consisting of 20 repetitions.

4. Plank jacks: They do 3 sets of 20 repetitions several repetitions.

5. Jumping jacks: 3 sets of 30 seconds It means that the each subject published ad will be shown three times, each time during thirty seconds; however, because of technicalities of the cyberspace, The actual amount of time that any given www address is exposed to the viewers of the Internet is far greater then thirty seconds.

6. Cardio: As a warm up fifteen min jog in place or jumping jacks.

7. Cool-down: 5-minute stretching Week 2:

Monday (Upper Body and Cardio):

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1. Warm-up: Short burst of exercise: jog in place for at least 5 minutes or do jumping jacks.

2. Incline push-ups: Ten repetitions of each of the three sets.

3. Dumbbell rows: Ten repetitions organized in 3 sets.

4. Shoulder press with dumbbells: Three different exercises were performed in this regimen- the intensity of which was scaled down progressively- each set contained 10 cycles.

5. Bicep curls with dumbbells: It would be three groups wherein we do 10 repetitions in one group.

6. Cardio: 15 minutes jogging in place or jump rope Db Type:)

7. Cool-down: 5-minute stretching

Wednesday (Lower Body and Core):

1. Warm-up: Brief exercise session which consists of 5-minute jogging in place or doing jumping jacks

2. Deadlifts: Three sets of ten repetitions

3. Step-ups (using a chair or bench): 3 series of ten repetitions (per each leg)

4. Calf raises on a step: Three series of fifteen repetitions.

5. Leg raises (lying on your back): There are to be 3 sets of the exercise with 10 repetitions in each set.

6. Side plank (each side): There are recommendations for 3 basic sets of thirty seconds hold.

7. Cool-down: 5-minute stretching

Friday (Full Body and Cardio):Friday (Full Body and Cardio):

1. Warm-up: 5 minute of jogging in place or 5 minute of doing the jumping jacks

2. Squat jumps: Three approaches for the ten repetitions.

3. Mountain climbers with push-ups: Three slates with twenty reps in each.

4. Plank jacks with alternating arms and legs: Three sets with 20 repetitions in each.

5. Jumping jacks with high knees: Three trios of thirty seconds.

6. Cardio: ten minutes of jogging in place or doing jumping jacks

7. Cool-down: 5-minute stretching

Weeks 3-4:

As from Weeks 1-2, do the same schedules of exercising but add intensity with more weights, Workout for Toned Arms more number of repetitions or shorten rest intervals between sets.