Workouts for Women – Strength, Toning & Fitness Made Simple
Our workouts for women are designed to help you build strength, improve endurance, and tone your body with effective, easy-to-follow routines. Whether at home or in the gym, these structured plans focus on full-body fitness, core stability, and flexibility to support your goals. Feel strong, confident, and energized with workouts made just for you!
Top 10 Women Workouts
Women's Body Toning
This routine is a 3-day per week split for females looking to tone up their muscles and gain strength without bulking up or putting on muscle mass. With each day that you are performing you are targeting all of the muscle groups, with 2 exercises per group, you are getting a full body workout with rest days splitting up the workout days. Toning focuses upon performing exercises with lower weight and higher reps. During this routine many of the exercises being performed will be done between 10 - 12 reps (except for abdominals as those will be done around 20 reps per set). **** Note : You can also mix any cardio into this routine on rest days or right after your workout if you aren't tired or are up for cardio.
Body Toning for Women
Why This Routine Works Toning focuses upon performing exercises with lower weight and higher reps. During this routine many of the exercises being performed will be done between 10 - 12 reps (except for abs as those will be done around 20 reps per set). Workout Day Split Day 1 Chest and Back Day 2 Arms and Shoulders Day 3 Upper and Lower Legs Day 4 Back and Shoulders Day 5 Abs and Cardio Day 6 Biceps, Legs and Abs Day 7 Chest, Triceps and Abs Toning That Body For Women Training Stats Day 1 Total Workout Time : 1 Hour and 20 Minutes Day 1 Total Rest Time : 20 Minutes Day 2 Total Workout Time : 50 Minutes Day 2 Total Rest Time : 25 Minutes Day 3 Total Workout Time : 1 Hour and 10 Minutes Day 3 Total Rest Time : 15 Minutes Day 4 Total Workout Time : 50 Minutes Day 4 Total Rest Time : 25 Minutes Day 5 Total Workout Time : 1 Hour and 9 Minutes Day 5 Total Rest Time : 12 Minutes Day 6 Total Workout Time : 50 Minutes Day 6 Total Rest Time : 25 Minutes Day 7 Total Workout Time : 50 Minutes Day 7 Total Rest Time : 25 Minutes Equipment Used • Dumbbell • Bench • Cable Machine • Strength Machine • Cardio Machine • Barbell • Weight Plate • Leg Machine Nutrition Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes • You can add in some warm-up sets into each workout to loosen up your muscles Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Women's Strength Training
This is a 8-Week Strength Training Routine Designed for women who are looking for an whole body strength increase routine. For this routine you will alternate between Workouts A, B and C on 3 days of the week for 8 weeks. As you continue with this routine you will increase the amount of weight performed for each exercise. With the increase (in small amounts) weight that is performed, you will lower the amount of repetitions that are done. This is NOT focused upon bulking or gaining major muscle mass, but more importantly focusing upon increasing the amount of strength within the muscles that are being worked. Weeks 1 - 2 : Two sets for each exercise for 15 reps Weeks 3 - 4 : Two sets for each exercise for 12 reps Weeks 5 - 6 : Three sets for each exercise for 10 reps Weeks 7 - 8 : Three sets for each exercise for 8 reps *** Note : For Abdominal Exercises Weeks 1 - 2 : Two sets for each exercise for 8 reps Weeks 3 - 4 : Two sets for each exercise for 10 reps Weeks 5 - 6 : Three sets for each exercise for 12 reps Weeks 7 - 8 : Three sets for each exercise for 15 reps
Ab Circuit Training for Women
Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise. In this abdominal circuit routine designed for females, the main focus upon this routine is to build and tone up the ab muscles and midsection. You will be targeting all of the major abdominal muscles (obliques, lower abs, upper abs and core strength) through 7 strength and defining abdominal exercises. The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength. *** Notes : When performing the plank as your final ab exercise, you want to hold your position for 15 to 30 seconds followed by a rest period of 60 seconds.
Toned Body Female
<b><u>Why This Routine Works</b></u> This routine has been designed to help you build lean muscle, burn fat and get those curves that you have been looking for. You can't have curves without muscle. With this routine you will do moderate to heavy weight with which you are able to perform 8 to 10 repetitions with each set. Heavier lifting will raise your metabolic rate thus burning fat and building muscle. Another important aspect of this workout routine is a clean and healthy diet. Nutrition is about 70% of your results so it is necessary to take watch in what you are eating and how you are eating while performing this workout program. This workout routine will be performed for around 3 months to achieve optimal results as it takes between 3 to 6 months with solid training and dieting to get desired results. As you continue to progress through each week, try to increase the amount of weight that you are doing for each exercise for optimal fat and calorie burning. <b><u>Workout Day Split</b></u> • Day 1 - Chest and Shoulders • Day 2 - Back • Day 3 - Legs • Day 4 - Biceps and Triceps • Day 5 - Abs and Cardio • Days 6 and 7 - REST <b><u>Toning Those Curves for Females Training Stats</b></u> • Day 1 - Chest and Shoulders Total Workout Time : 16 minutes • Day 1 - Chest and Shoulders Total Rest Time : 21 minutes • Day 2 - Back Total Workout Time : 14 minutes • Day 2 - Back Total Rest Time : 18 minutes • Day 3 - Legs Total Workout Time : 14 minutes • Day 3 - Legs Total Rest Time : 18 minutes • Day 4 - Biceps and Triceps Total Workout Time : 18 minutes • Day 4 - Biceps and Triceps Total Rest Time : 24 minutes • Day 5 - Abs and Cardio Total Workout Time : 1 hour and 5 minutes • Day 5 - Abs and Cardio Total Rest Time : 20 minutes <b><u>Equipment Used</b></u> • Barbell, Dumbbells, Bench, Strength Machines, Cable Machines, Weight Plates, Parallel Bars, Cardio Machines <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles.
Building Lean Muscle for Women
Men aren't the only ones who can build lean muscle and defined bodies. Women with the right fitness program, diet plan, and intensity can develop a slim and muscular physique without the concern of becoming too bulky. With more lean muscle gained through proper training and diet, it improves a woman's ability to look trim and toned. <b><u>Why This Routine Works</b></u> This is a 6 day a week training program consisted of 4 days of strength training and 2 days cardio. Most women are afraid that you will get too big and bulky when it comes to weight and strength training. This isn't the case as women contain a fraction of the ability to produce testosterone. Thus unlike men who lift heavier weights and become bulky, women will develop lean muscle and toned physiques. By lifting heavier weights, for women, your metabolic rate with increase and improve your body's ability to burn fat well after your workout is complete. As this is a lean muscle building program, you want to train to attain optimal and the best results possible. Our recommendation would be to following this workout program for around 2 to 3 months so that you are able to build the most toned body possible. With each week that you complete, you can increase the amount of weight that you are lifting. By increasing the amount of volume that is being lifted, you are able to stimulate the muscle fibers into growth which helps you build leaner and denser muscle. If you desire to burn extra calories, you can add in additional cardio on your strength training days. <b><u>Workout Day Split</b></u> Monday - Chest and Shoulders Tuesday - Back and Abs Wednesday - Cardio and Abs Thursday - Legs Friday - Biceps and Triceps Saturday - Cardio and Abs <b><u>Building Lean Muscle for Women Training Stats</b></u> Monday Total Workout Time : 27 Minutes Monday Total Rest Time : 27 Minutes Tuesday Total Workout Time : 24 Minutes Tuesday Total Rest Time : 24 Minutes Wednesday Total Workout Time : 58 Minutes Wednesday Total Rest Time : 18 Minutes Thursday Total Workout Time : 24 Minutes Thursday Total Rest Time : 24 Minutes Friday Total Workout Time : 24 Minutes Friday Total Rest Time : 24 Minutes Saturday Total Workout Time : 58 Minutes Saturday Total Rest Time : 18 Minutes <b><u>Equipment Used</b></u> • Hyper-Extension Bench • Bench • Cable Machine • Dumbbell • EZ Bar • Preacher Bench • Barbell • Weight Plate • Strength Machine • Leg Machine • Cardio Machine <b><u>Nutrition</b></u> Maintaining a healthy, clean and balanced diet, you will be able to make the most out of your gains and develop the toned physique that you desire from this program. You will want to eat lean proteins, high fiber whole grain/wheat carbohydrates, fruits, vegetables, and drink plenty of water to keep yourself hydrated throughout the day. • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast. Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. It is important to put emphasis on performing the correct form for each exercise so that you get the most out of each life and stimulate the little muscles for optimal growth potential. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.
Toned Core for Women
There is one thing that many women strive for when it comes to working out and following a fitness program, and that is to get a flat and lean stomach. By following this multi-week flat stomach workout program, you will be able to build and define your ab muscles to get that lean look that you have always desired. <b><u>Why This Routine Works</b></u> - With this program you will be hitting your abdominal muscles from every angle, making sure to properly build a strong core and develop the areas to their full potential. Throughout the entire workout and each exercise you want to focus on flexing and tightening up your abs to put more tension on the muscles. Performing this workout program, doing cardio and eating a clean and healthy diet will increase the ability to quickly develop and lean out your stomach. Both the intensity of your workouts and sticking to your diet plan are crucial to get optimal results. <b><u>Workout Day Split</b></u> - You will want to perform this program 2 to 3 times a week after your strength training workouts or along with your cardio exercises. Just like any other muscle, you don't want to over train your abs as the muscles will grow during a state of rest. Choose days that aren't heavily working your core muscles to mix in this abdominal workout plan so that you are able to target and get the most out of working out your stomach. <b><u>Building A Toned Stomach for Women Training Stats</b></u> Day 1 Workout Time : 20 minutes Day 1 Rest Time : 15 minutes Day 2 Workout Time : 20 minutes Day 2 Rest Time : 15 minutes Day 3 Workout Time : 20 minutes Day 3 Rest Time : 15 minutes <b><u>Equipment Used</b></u> • Bodyweight • Bench • Weight Plate • Cable Tower Machine • Dumbbell <b><u>Nutrition</b></u> - With any cutting and abdominal routine you will want to keep your protein intake high, a 2 to 1 ratio compared to carbohydrates as well as minimizing fat intake. Keep any and all carbohydrates to your morning meals as at night you are more sedentary and carbs eaten at night will be stored as fat rather than being burned as energy. • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. <b><u>Notes</b></u> You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles. To optimize your fat loss potential, try adding cardio into your workout program to help stimulate your metabolism and increase caloric burning. Your cardio sessions should last around 30 minutes or try to perform 20 - 30 minutes of HIIT, high intensity interval training, to heavily spark your metabolism for optimal fat loss.
Strength Training Plan for Women
This is a 3-day, beginner strength training routine geared towards women. Each training days focuses on at least two major muscle groups. For best results follow this plan every other day (M-W-F) and perform 30-minutes of cardio on Tuesday and Thursday. Be active but rest on the weekends. Day 1: Legs & Core - workout includes 8 different exercises and will take about 55-minutes to complete. Day 2: Back & Biceps - workout includes 6 different exercises and will take about 40-minutes to complete. Day 3: Chest Shoulders & Triceps - this final session also includes 6 exercises and will take about 42-minutes to complete. Stay Stronger Together / Jefit MICHAEL WOOD, CSCS
Building Muscle in 12-Weeks For Women
This is a 12-week workout program designed for women to help with muscle building, growth and toning up the body. <b><u>Why This Routine Works</u></b> It is important for women to lift heavy weights as by lifting heavier weights, women are able to build and gain muscle. Lifting heavier weights will not cause a woman to become bulky and get big like men; as women only produce a fraction of testosterone as men do. During this routine, you will be performing various muscle building exercise from the squat, deadlift and bench press. This routine has been designed to start off for the first 4 weeks by increasing muscle endurance and stamina. The following 4 weeks will induce muscle hypertrophy. Finally the last 4 weeks will push for an increase in muscle strength <b><u>Workout Day Split</u></b> <u>Weeks 1 - 4</u> Starting off this workout routine, for each exercise you will try to perform around 10 - 12 reps to increase muscle endurance and stamina. <i>Notes : </i>With the exercises within these workout days if you cannot perform 8 reps, the weight is too much for you and if you are able to do more than 12 reps, the weight is too light. <u>Weeks 5 - 8</u> For weeks 5 - 8, you will want to focus on getting your repetition range between 6 - 8 reps. <i>Notes : </i>With the exercises within these workout days if you cannot perform 6 reps, the weight is too much for you and if you are able to do more than 8 reps, the weight is too light. <u>Weeks 9 - 12</u> On the final weeks, you will want to focus on getting your repetition range between 4 - 6 reps to spark an increase in muscle strength. <i>Notes : </i>With the exercises within these workout days if you cannot perform 4 reps, the weight is too much for you and if you are able to do more than 6 reps, the weight is too light. <b><u>Building Muscle in 12 Weeks For Women Training Stats</u></b> <u>Weeks 1 - 4 </u> Total Workout Time - 1 Full Week: Total Rest Time - 1 Full Week : Total Workout Time - Monday : 23 minutes Total Rest Time - Monday : 15 minutes Total Workout Time - Tuesday : 27 minutes Total Rest Time - Tuesday : 18 minutes Total Workout Time - Thursday : 27 minutes Total Rest Time - Thursday : 18 minutes Total Workout Time - Friday : 23 minutes Total Rest Time - Friday : 15 minutes Total Workout Time - Saturday : 58 minutes Total Rest Time - Saturday : 12 minutes Total Workout Time - Sunday : 58 minutes Total Rest Time - Sunday :12 minutes <u>Weeks 5 - 8</u> Total Workout Time - 1 Full Week: Total Rest Time - 1 Full Week : Total Workout Time - Monday : 15 minutes Total Rest Time - Monday : 23 minutes Total Workout Time - Tuesday : 15 minutes Total Rest Time - Tuesday : 23 minutes Total Workout Time - Thursday : 18 minutes Total Rest Time - Thursday : 27 minutes Total Workout Time - Friday : 15 minutes Total Rest Time - Friday : 23 minutes Total Workout Time - Saturday : 52 minutes Total Rest Time - Saturday : 18 minutes Total Workout Time - Sunday : 52 minutes Total Rest Time - Sunday : 18 minutes <u>Weeks 9 - 12</u> Total Workout Time - 1 Full Week: Total Rest Time - 1 Full Week : Total Workout Time - Monday : 12 minutes Total Rest Time - Monday : 30 minutes Total Workout Time - Tuesday : 12 minutes Total Rest Time - Tuesday : 30 minutes Total Workout Time - Thursday : 14 minutes Total Rest Time - Thursday : 36 minutes Total Workout Time - Friday : 12 minutes Total Rest Time - Friday : 30 minutes Total Workout Time - Saturday : 49 minutes Total Rest Time - Saturday : 24 minutes Total Workout Time - Sunday : 49 minutes Total Rest Time - Sunday : 24 minutes <u><b>Equipment Necessary</u></b> Barbell, Bench, Dumbbells, Strength Machines, Weight Plates, Cable Machines, Cardio Machines <b><u>Nutrition</b></u> While performing this workout program, it is important for women to intake protein to carbs at a ratio of 2 : 1 so that you are building muscle and leaning out the muscles. Women do not need to alter their diets anymore than men do. The only thing that should be changed with the diet is the caloric intake. Compared to men, women need fewer calories than men <b><u>Notes</u></b> You can add in some warm-up sets into each workout to loosen up your muscles. We recommend performing around 1 - 3 warm-up set Drink plenty of water while performing this routine as drinking water helps keep up your metabolism and hydrate your body/muscles.
Workout Tips & Advice to
Elevate Your Fitness Journey
High-efficiency workouts for women should integrate strength training, cardio, and flexibility exercises to improve endurance, tone muscles, and enhance overall fitness. A well-balanced routine includes: High-Intensity Interval Training (HIIT) – Short bursts of intense exercises for maximum fat burn Low-Intensity Steady State (LISS) – Activities like walking and jogging, great for beginners and recovery Strength Training – Boosts metabolism and helps build lean muscle Core Workouts – Strengthens abs, back, and glutes, improving stability and posture Check HIIT or LISS: Which One Will Get Me Better Results?? to get detailed insights.
HIIT is one of the most effective training methods for women, allowing you to burn calories efficiently while improving muscular endurance and cardiovascular health. Some top HIIT workouts include: Full-body fat burn HIIT – Jump rope, burpees, and mountain climbers Lower body HIIT – Squat jumps, side lunges, and glute bridges Upper body HIIT – Push-ups, kettlebell swings, and battle ropes Check out popular Jefit HIIT Workouts To Get You Lean to find the most optimal way to burn fat and improve endurance.
Cardio is an essential part of workouts for women, helping to improve endurance and burn fat. Some great cardio options include: Jump rope – Highly effective for fat burning and agility training Running/brisk walking – Boosts cardiovascular health and strengthens the legs Rowing machine – Full-body exercise that enhances endurance Cycling – Low-impact exercise that helps tone the legs Swimming – Burns calories while being gentle on the joints For a deeper look into the benefits of different cardio workouts, read Top 5 Cardio Activities: Benefits, Muscle Groups, and Calorie Burn.
The best workouts for women depend on your goals and recovery rate: Beginners – 3-4 times a week, combining full-body exercises with low-intensity cardio Intermediate – 4-5 times a week, incorporating both strength training and cardio Advanced – 5-6 times a week, mixing HIIT, strength training, and recovery days Cutting phase – Focus on high-intensity training (HIIT + Strength Training) combined with proper nutrition Toning phase – Strength training + moderate cardio to enhance muscle definition.
To achieve optimal results in workouts for women, tracking your training progress is key. Using Jefit, you can monitor: Training data (sets, reps, and weights) – Track strength progression Cardio duration – Balance LISS and HIIT to fit your goals Training volume & intensity – Optimize your overall efficiency JEFIT also offers personalized workout plans—sign up today and start tracking your fitness journey!