Intense 3-Day Women’s Workout Routine To Get Strong And Lean
I’m happy to say that it’s very common to find women in the weight room these days.
Indeed, women shouldn’t be scared of this area, because it’s where you get lean.
We decided to prepare you the intense 3 day women’s workout routine in order to build muscle and burn fat at the same time!
One thing to remember, lifting weights won’t make you bulky, bad nutrition will.
So we prepared you this workout routine for those who want to get strong and athletic with a tight schedule.
If you’re not sure about stepping into the weight room, discover why women should lift weights.
It means that we will do multiple exercise in a row (supersets), decrease the rest time between each set while including a wide range of exercises.
By applying these principles, we will be able to work several muscle groups in one workout.
Therefore, you will build your entire body while prioritizing the glutes (of course), increase the number of calories burned, improve our cardiovascular system and decrease the time spent in the gym.
If you’re a beginner and haven’t stepped a foot in a gym, there are certain principles you need to understand.
During this intense 3 day women’s workout routine, we will put an emphasis on compound exercises in order to get strong and burn fat.
Remember that the whole body needs to be strong if you want to look great.
If you don’t have access to a gym, you can do this calisthenics workout routine for women.
Lifting moderate and heavy weights is necessary to get in shape.
So we will make a mix of moderate weight and body weight exercises in order to get the best result out of it.
Now you know that if you want to “get toned” you will have to build muscle while having low body fat.
In order to achieve this, you will have to aim for different rep ranges for most muscle groups.
This does not mean other rep ranges don’t work, but it allows us to keep things simple and effective.
Research has shown that if you struggle to achieve these rep ranges, that’s how you will get toned.
During this workout, we will vary the rep ranges depending on the exercises in order to change things up a bit!
Make sure to perform each exercise with a good form and a full range of motion.
You should struggle at the end of each given rep ranges (with good form), if it feels too light or too heavy adjust the weight accordingly.
If you want to get lean your body will need to recover between each set and exercise.
The less you rest, the more calories you burn.
So we will focus on short rests between exercises.
This workout routine is supposed to be intense, remember? So let’s bring it on!
This intense men’s workout plan provides you 3 days of training which includes a HIIT session.
Don’t hesitate to make changes to this intense women’s workout routine if you want to.
However, keep in mind the principles we mentioned earlier: rep range, rest period, type of exercises...
After a certain period of time the body will get used to a specific routine, therefore you have to progressively change it over time.
After 6-8 weeks, we highly recommend you to increase the intensity of your workouts.
This program uses circuit-style training, where you complete a series of exercises back-to-back with minimal rest.
One full loop through the set of exercises is called a round.
You’ll complete 3 to 4 rounds per session, depending on your fitness level and available time.
Day 1: Leg Shaper & HIIT🔥
| Block #1 | |
| Squat To Feet Jack | 3 x 10 reps |
| Rest | 40 seconds |
| Block #2 | |
| Double Leg Butt Kick | 3 rounds x 40 seconds |
| Single Leg Glute Bridge (Left Side) | 3 rounds x 30 seconds |
| Single Leg Glute Bridge (Right Side) | 3 rounds x 30 seconds |
| Rest | 45 seconds |
| Block #3 | |
| Kneeling Squat | 3 x 10 reps |
| Rest | 60 seconds |
| Block #4 | |
| Leg Kickback (Left Side) | 2 rounds x 10 reps |
| Leg Kickback (Right Side) | 2 rounds x 10 reps |
| Rest | 40 seconds |
| Block #5 | |
| Ice Skater | 3 rounds x 30 seconds |
| Air Bike | 3 rounds x 30 seconds |
| Alternate Heel Touch | 3 rounds x 30 seconds |
| Rest | 30 seconds |
You can find this plan in our app:
| Block #1 | |
| Side Lunge With Floor Touch | 3 rounds x 16 reps |
| Prisoner Squat | 3 rounds x 15 reps |
| Rest | 40 seconds |
| Block #2 | |
| Wall Squat Hold (Total reps) | 3 rounds x 40 seconds |
| Glute Bridge Pullover | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Superman | 3 rounds x 45 seconds |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 rounds x 45 seconds |
| Rest | 40 seconds |
| Block #4 | |
| Floor Tricep Dip | 3 rounds x 45 seconds |
| Knee Push Up | 3 rounds x 45 seconds |
| Rest | 45 seconds |
| Cardio | |
| Light Jogging (At your own pace) | 1 rounds x 25 minutes |
| Rest | 60 seconds |
| Block #1 | |
| Sissy Squat | 3 rounds x 16 reps |
| Glute Bridge | 3 rounds x 10 reps |
| Rest | 35 seconds |
| Block #2 | |
| Reverse Cross Lunge (Curtsy) (Total Reps) | 3 rounds x 14 reps |
| Alternate Glute Kickback (Total reps) | 3 rounds x 16 reps |
| Rest | 40 seconds |
| Block #3 | |
| Split Squat (Left Side) | 3 rounds x 40 seconds |
| Split Squat (Right Side) | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Wall Squat Hold | 3 x 40 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #2 | |
| T Push Up | 3 rounds x 40 seconds |
| Superman Pull | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Full Plank Shoulder Tap | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Plank Plus | 3 rounds x 30 seconds |
| Feet Elevated Alternate Oblique To Crunch | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Elbow To Knee Crunch | 3 rounds x 30 seconds |
| Hollow Body Rock To Ab Air Bike | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Walking Lunge (Total reps) | 3 x 16 reps |
| Rest | 30 seconds |
| Block #2 | |
| Jump Squat Twist | 3 rounds x 40 seconds |
| Calf Raise | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #3 | |
| Squat Lateral Walk Side To Side | 2 x 14 reps |
| Rest | 30 seconds |
| Block #4 | |
| Burpee | 3 rounds x 40 seconds |
| Superman Hold To Lat Pull | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #5 | |
| Push Up To Plank (Kneeling allowed) | 3 rounds x 40 seconds |
| Reverse Snow Angel To Superman | 3 rounds x 40 seconds |
| Rest | 30 seconds |
Rest days are essential for muscle recovery and growth, preventing overuse injuries and enhancing overall performance. They also provide a mental break, reducing stress and improving motivation when returning to training.
| Block #1 | |
| Alternate Reverse Lunge To Kickback (Total reps) | 3 x 20 reps |
| Rest | 60 seconds |
| Block #2 | |
| Kneeling Squat | 2 rounds x 10 reps |
| Side Lunge With Floor Touch (Total Reps) | 2 rounds x 12 reps |
| Rest | 50 seconds |
| Block #3 | |
| Single Leg Lunge To Calf Raise | 3 rounds x 10 reps |
| Single Leg Lunge To Calf Raise | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Block #4 | |
| Side Sweep Glute Kickback (Left Side) | 2 rounds x 10 reps |
| Side Sweep Glute Kickback (Right Side) | 2 rounds x 10 reps |
| Rest | 40 seconds |
| Finisher | |
| Crunch | 2 rounds x 40 seconds |
| High Knee To Opposite Arm | 2 rounds x 30 seconds |
| Burpee Tuck Jump | 2 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Squat | 3 rounds x 30 seconds |
| Side Lying Clam (Left Side) | 3 rounds x 30 seconds |
| Side Lying Clam (Right Side) | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Split Squat Isometric Hold (Left Side) | 2 rounds x 30 seconds |
| Split Squat Isometric Hold (Right Side) | 2 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Hand Release Push Up | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Floor Tricep Dip | 3 rounds x 40 seconds |
| Knee Bicep Push Up | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Mountain Climber | 3 rounds x 40 seconds |
| Frog Sit Up | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Cardio #1 | |
| Light Jogging (Warmup) | 1 rounds x 10 minutes |
| Cardio #2 | |
| Running (At your own pace) | 1 x 15 minutes |
| Rest | 60 seconds |
| Block #1 | |
| Squat Hold | 3 x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Lunge Heel Kick (Right Side) | 3 rounds x 10 reps |
| Lunge Heel Kick (Left Side) | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Block #3 | |
| Side Sweep Glute Kickback (Left Side) | 3 rounds x 12 reps |
| Side Sweep Glute Kickback (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #4 | |
| Alternate Side Lunge | 3 x 12 reps |
| Rest | 60 seconds |
| Block #5 | |
| Sumo Squat Calf Raise | 3 x 40 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Supine Push Up | 3 x 10 reps |
| Rest | 35 seconds |
| Block #2 | |
| Reverse Snow Angel To Superman | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Bear Plank Fire Feet | 3 rounds x 40 seconds |
| Push Up To Plank (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Side Plank Crunch (Left Side) | 3 rounds x 10 reps |
| Side Plank Crunch (Right Side) | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Finisher | |
| Mountain Climber To Lateral Jump To Ski Abs | 3 rounds x 40 seconds |
| Russian Twist | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Squat To Alternate Leg Kickback | 1 x 14 reps |
| Rest | 60 seconds |
| Squat To Alternate Leg Kickback | 1 x 14 reps |
| Rest | 60 seconds |
| Squat To Alternate Leg Kickback | 1 x 14 reps |
| Rest | 60 seconds |
| Block #2 | |
| Wall Squat Hold | 3 rounds x 40 seconds |
| Reverse Snow Angel | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Burpee Tuck Jump | 3 rounds x 45 seconds |
| Alternate Lateral Superman | 3 rounds x 45 seconds |
| Rest | 40 seconds |
| Block #4 | |
| Push Up Plus | 3 rounds x 40 seconds |
| Feet Jack | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Full Plank Shoulder Tap (Kneeling allowed) | 2 x 40 seconds |
| Rest | 45 seconds |
| Full Plank Shoulder Tap | 1 x 40 seconds |
| Rest | 45 seconds |
Rest days contribute to improved sleep quality, which is crucial for optimal physical and cognitive function. Additionally, they help maintain a balanced exercise routine by allowing time for reflection and adjustment of fitness goals.
| Block #1 | |
| Tall Kneeling To Lunge | 3 rounds x 40 seconds |
| Glute Bridge | 3 rounds x 40 seconds |
| Jump Squat | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Jump Lunge (Total Reps) | 3 rounds x 12 reps |
| Glute Kickback To Side Leg Lateral (Total reps) | 3 rounds x 16 reps |
| Rest | 60 seconds |
| Block #3 | |
| Side Lying Clam (Left Side) | 3 rounds x 40 seconds |
| Side Lying Clam (Right Side) | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #4 | |
| Squat Lateral Walk Side To Side (Total reps) | 3 x 12 reps |
| Rest | 40 seconds |
| Finisher | |
| Bottoms Up | 2 rounds x 30 seconds |
| Plank Plus | 2 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Sissy Squat | 3 rounds x 40 seconds |
| Kneeling Squat | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Leg Kickback (Left Side) | 3 rounds x 30 seconds |
| Glute Kickback (Right Side) | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Lying Lat Pulldown To Shrug | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Pike Push Up | 3 x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Oblique Leg Pull In | 3 rounds x 40 seconds |
| Plank | 3 rounds x 30 seconds |
| Overhead Crunch | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Cardio | |
| Light Jogging | 1 rounds x 25 minutes |
| Rest | 60 seconds |
| Block #1 | |
| Walking Lunge (Total reps) | 3 x 20 reps |
| Rest | 40 seconds |
| Block #2 | |
| Freehand Jump Squat | 3 x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Split Squat | 3 rounds x 12 reps |
| Split Squat | 3 rounds x 12 reps |
| Rest | 45 seconds |
| Block #4 | |
| Side Lunge With Floor Touch | 3 rounds x 50 seconds |
| Alternate Single Leg Glute Bridge Lateral | 3 rounds x 40 seconds |
| Rest | 45 seconds |
| Block #1 | |
| Clock Push Up | 3 x 30 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Alternate Superman | 3 rounds x 40 seconds |
| Close Grip (Diamond) Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Knee Bicep Push Up | 3 rounds x 30 seconds |
| Floor Tricep Dip | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Plank To Full Plank To Shoulder Tap | 3 x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Hollow Body Rock To Ab Air Bike | 3 rounds x 30 seconds |
| Feet Elevated Alternate Oblique To Crunch | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Single Leg Lunge To Calf Raise (Left Side) | 3 rounds x 30 seconds |
| Single Leg Lunge To Calf Raise (Right Side) | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Side Lunge With Floor Touch | 3 rounds x 30 seconds |
| Single Leg Glute Bridge (Left Side) | 3 rounds x 30 seconds |
| Single Leg Glute Bridge (Right Side) | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Staggered Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Superman | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Supine Push Up | 3 rounds x 40 seconds |
| Superman Hold To Lat Pull | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Bent Knee Hip Raise | 3 rounds x 40 seconds |
| Lying Floor Leg Raise | 3 rounds x 40 seconds |
| Rest | 30 seconds |
Incorporating rest days into a fitness routine supports immune system health, reducing the risk of illness and allowing for sustained progress. Additionally, these days offer an opportunity for engaging in low-impact activities, promoting active recovery and overall well-being.
Do this workout routine for 4 weeks to see good progress.
Then don't hesitate to repeat it for another 4 weeks to maximize your results.
Then you can start switching things up with our summer shred plan:
We’ve made some modifications compared to the old intense workout routine.
We highly recommend you to follow this one since it has been rethought to maximize results.
You can still find the old one here.