Women's Summer Body Workout Routine: Get Lean and Toned in 4 weeks
Get your summer body and keep it
What if we decided to make a women's fitness plan that is achievable and that will provide you the right guidance to help you get results in 30 days? That's what this workout routine is about.
If you have been reading us for long enough, we will not try to sell you a magic pill that will help you lose ten pounds in a week. You need to understand that getting lasting results requires consistency, hard work and patience. This plan does not aim to change your body overnight, but will give you great results and a good foundation to help you become the best version of yourself. It won't be easy, but it will be worth it.
With years of providing fitness content, we realized that most women like to look "toned". Which means being lean (low body fat) while having noticeable muscles (that don't make you look too 'bulky'). Obviously, we all have different goals and have different approaches to attain these goals. Here, we took a pragmatic approach to provide you this women's plan that works and will help you get toned in a sustainable manner. Let's get into it.
This women's summer body workout routine will primarily focus on developing your posterior chain and help you get that slim waist to help you get that "toned" look. We will also focus on your upper body to keep your body balanced, but with less volume (sets and reps). Workouts will include exercise videos and if you feel you can't do a certain exercise, don't hesitate to replace it with another one. You will need access to some gym equipment. However, if you're looking to do this same plan at home you can definitely do it by keeping the same structure and use bodyweight exercises instead.
You can send us a support request within the Gymaholic Training App if you're looking for guidance.
In this women's summer workout routine we will keep the workouts short and intense by doing circuit trainings.
A traditional workout looks like:
- Exercise 1 - Set 1
- Rest
- Exercise 1 - Set 2
- Rest
- Exercise 2 - Set 1
- Rest
- Exercise 2 - Set 2
- Rest
A circuit looks like:
- Exercise 1 - Set 1
- Exercise 2 - Set 1
- Rest
- Exercise 1 - Set 2
- Exercise 2 - Set 2
- Rest
You perform several exercises in a row before taking a break. It helps you target more muscles in a shorter period of time and will keep your heart rate high, which will help you burn more calories than a traditional workout.
To lose weight you need to be in a caloric deficit, which means burning more calories than you consume. In this women's summer body plan, we included cardio sessions to help you burn the most calories. It will have two HIIT (High Intensity Interval Training) cardio sessions and one LISS (Low Intensity Steady State) cardio sessions. We recommend you to do these cardio sessions a couple hours apart from your weight trainings if you can. Otherwise, you can do them right after your weight training sessions.
This women's summer workout plan will be structured as follow:
- Day 1: Glute and Hamstring
- Day 2: Upper Body, Abs and HIIT Cardio
- Day 3: Cardio LISS
- Day 4: Rest
- Day 5: Glute and Quadricep
- Day 6: Upper Body, Abs and HIIT Cardio
- Day 7: Rest
We highly recommend you to follow this 5-day women's workout routine to get the most results. But if your schedule is too tight, you could modify the plan to do it in 3 days as such:
- Day 1: Glutes and Hamstrings and HIIT
- Day 2: Rest
- Day 3: Cardio LISS
- Day 4: Rest
- Day 5: Upper Body, Abs and Cardio HIIT
- Day 6: Rest
- Day 7: Rest
This plan helps you get a well structured workout schedule, but it doesn't mean you can't change it.Here are a couple of changes you could make:
- Everyone should aim for the reps indicated and adjust the weights accordingly.
- Beginners who have never exercised before might want to try the 3-day option instead.
- You may also increase/decrease the number of sets per workout.
Following this women's workout routine alone will help you get good results with your current nutrition. If you feel ready to take on another challenge, try this women's nutrition plan.
Don't hesitate to message us on the Gymaholic Training App if you have any questions.
Frequently Asked Questions
A structured workout plan that includes a mix of weight training, circuit training, and cardio is effective for getting lean and toned. Focus on exercises that target the posterior chain and incorporate supersets to maximize calorie burn. Consistency and a balanced diet are key to success.
To achieve a toned body without looking bulky, focus on low to moderate weight training with higher repetitions. This approach helps build lean muscle mass while keeping body fat low. Combining this with circuit training and cardio can enhance results and maintain a balanced physique.
Yes, the Women's Summer Body Plan can be adapted for home workouts. Use bodyweight exercises to replace gym equipment and maintain the same workout structure. This allows you to achieve similar results without needing to visit a gym.
Circuit training is effective for getting lean and toned as it keeps workouts short and intense. By performing multiple exercises in succession with minimal rest, you increase your heart rate and burn more calories, which helps in fat loss and muscle definition.
Cardio is crucial for creating a calorie deficit, which is necessary for weight loss. Incorporating regular cardio sessions into your workout plan helps burn calories and improve cardiovascular health, supporting your goal of achieving a lean summer body.
For more workout plans tailored for women, check out the Best Workout Plans for Women that offer full body and glute-focused routines.
The Gymaholic App provides workout tracking, personalized plans, and guidance to help you stay on track with your fitness goals. It offers support and resources to enhance your workout routine and achieve desired results.