December 22


5-Day Workout Plan For Women To Get Lean and Strong

Finding a good full-body workout plan for women is tough. Most of them are either too easy to make any difference or too hard to keep up. Women desire a toned body, which usually comes with losing some fat and gaining some muscle.

So, we took a more practical approach to build this free workout plan for women. Following it consistently will help you lose weight, build some muscle, and become more strong and lean. 

In just one month, you will feel a lot more confident, lean, sexy, and athletic. This short-term body transformation strategy works like a springboard – accelerating your fitness journey to a slender figure success.

The best thing is this full-body workout plan for women avoids the bulky, overly muscular, and masculine look. So, without wasting time anymore, let’s dive in. 

Free Female Workout Plan Quick Details

woman working out
  • Objective: Fat loss, toned muscles
  • Aimed At: Beginner to Intermediate fitness level women
  • Duration: 5 days a week
  • Workout Duration: 40 to 60 minutes 
  • Equipment you need: Barbell, dumbbells, body weight

Introduction To Our 5 Days Workout Plan For Women

This workout plan for women’s weight loss and toning emphasizes lower body and cardio. Therefore, you can achieve your goal of a lean and strong body. Moreover, it works on every major body muscle to make you look and feel amazing. It consists of five days of weight training and two rest days. You can divide the 5 days into: 

  • 1 day of High-Intensity Interval Training
  • 1 day of Low-Intensity, Steady State Cardio
  • 3 days of normal weight training

If you face joint pain or any other health condition that makes HIIT difficult, you can change it to LISS for convenience. You can also change it based on your difficulty level. For instance, if you’re a beginner, you can reduce the number of sets. 

Let’s look at our gym workout plan for women’s weight loss and muscle toning. If you have the necessary equipment, you can follow it at home. 

Monday: Upper Body Workout Day

  • Bench Presses (for warmup): 2 sets of 12-15 reps
  • Bench Presses: 4 sets of 8-12 reps
  • (Knee) Pushups: 4 sets of 8-12 reps
  • Lat Pulldowns: 4 sets of 12-15 reps
  • Cable Rows (Seated): 4 sets of 12-15 reps

Tuesday: Legs & Butts Workout Day

  • Wide Stance Bodyweight Squats (for warmup): 2 sets of 12-15 reps
  • Wide Stance Barbell Squats: 4 sets of 8-12 reps
  • Barbell Glute Bridges: 4 sets of 12-15 reps
  • Romanian Deadlifts: 4 sets of 8-12 reps
  • Glute Kickbacks: 4 sets of 12-15 reps (for each leg)

Wednesday: Core and LISS Workout Day

  • Crunches (for warmup): 2 sets of 10 reps
  • Leg Raises (Roman Chair): 4 sets of 12-15 reps
  • Leg Raises (Roman Chair Oblique): 4 sets of 12-15 reps (each side)
  • LISS Cardio – Moderate walking or Cycling for 30 minutes

Thursday: Legs Workout Day (Don’t Skip It)

  • Stiff-Leg Barbell Deadlifts (Warmup): 2 sets of 12-18 reps
  • Stiff-Leg Barbell Deadlifts: 4 sets of 12-14 reps
  • Barbell Glute Bridges: 4 sets of 12-14 reps
  • Reverse Lunges: 4 sets of 8-12 reps (each leg)
  • Standing Calf Raises: 4 sets of 12-114 reps

Friday: Upper Body, Arms, and HIIT Cardio Workout Day

  • Standing Barbell Shoulder Presses (for warmup): 2 sets of 12-15 reps
  • Standing Barbell Shoulder Presses: 4 sets of 8-12 reps
  • Side Lateral Raises: 4 sets of 12-14 reps
  • EZ Barbell Bicep Curls: 4 sets of 12-14 reps
  • Tricep Dips: 4 sets of 12-14 reps
  • HIIT Cardio: Vigorous walking or cycling for 10-15 minutes, which includes 10 rounds. Break down every round into 20 seconds of work and 40 seconds of the recovery period. 

Saturday and Sunday

These are your two rest days. If you’re following the workout plan for women to tone, you may think that you don’t need to recover. However, no matter how motivated you are (or your goal), it’s important to decelerate and ease off the gas every week.

Only when you rest and recover will your body be able to use the stored energy to build muscle definition, adapt to the exercise’s stimulus and avoid any fatigue. 

Pro tip: Let your body relax. Read a book, go for a massage, create some art, or sleep. Just avoid being too active. 

    Get the latest exercise types, equipment reviews, fitness tips and exclusive offers to help you on your fitness journey.

    Note: This 20-workout plan is for 8 weeks. You should see a noticeable difference within this period. 

    Everything You Need To Know About Our Women’s Exercise Workout Plan

    woman doing cardio

    Below is everything you need to know about this women’s workout plan:

    Why We Chose Cardio? 

    Cardio is one of the best exercises for fat loss. It improves oxygen assimilation in the muscles, helps you shed fat, and becomes lean. 

    Whatever cardio exercise you’re doing, always start at a slow speed. Increase your speed every two minutes until you reach the desired level. This will be your warmup. Here’s how we differentiate between different effort levels necessary on specific days of the workout plan. 

    • Moderate effort level – You should have a steady breath and be able to speak full sentences without any difficulty. 
    • Vigorous effort level – Because you’re breathing heavily, you should only be able to say a few words with some difficulty. 

    Lifting light, Moderate, And Heavy Weights

    woman doing weights

    Most women want a toned body that comes with a low-fat percentage. Lifting weights will allow you to add definitions. It increases your metabolism, which burns fat at a faster pace. Therefore, it’s the best workout plan for women to lose weight. 

    Furthermore, When you are a beginner, start with light and moderate weights. Gradually move on to heavy weights to help you burn more fat. At the same time, you have to take care of your nutrition. With a proper diet, workouts will work wonders. 

    The Number Of Reps

    A suitable rep range for you depends on your fitness level. All ranges will get you results, but some are more sustainable and easy to manage than others.

    As you can see in our beginner workout plan for women’s weight loss, we focussed on 8 to 14 reps max per exercise. This is enough to make you stronger and build muscle endurance. 

    You can increase the number of reps for exercises that don’t require weights. As you’re not focusing on a set number of reps, simply going through the motions can effectively strengthen your muscles. 

    Lastly, you should be pushing your body to achieve the rep range. If it feels too easy or too difficult, adjust the weights and the number of reps accordingly. Just make sure you’re performing each exercise with the full range of motion and good form. 

    Suitable Rest Time

    Ideally, the suitable rest time for this women’s daily workout plan is one to two minutes between each set. However, it can be different for everyone depending on their form.

    Start a new set when you realize that your body has had enough rest. This is the only way to maximize your results and achieve your goals easily. 

    What To Do In Case Of Injuries

    Never work through an injury. Take a break if you feel sore at any time during your workout, or pull a muscle. This is your body’s way of telling you that you have done too much in too little time. Going any further can harm your body.

    At this point, sticking to your diet plan can still help you lose fat. Just don’t cause any more harm by forcing extra stress on your body. It will worsen your injury, and you will take longer to recover, even after a break. 

    Final Thoughts

    If done correctly, this workout plan for women can be really helpful in achieving your goals. Do it for 8 weeks straight to see significant results. But use it only as a template.

    As everyone’s anatomy and fitness level are different, so you can switch things up to suit you. Targeting a specific muscle on a day gives other muscles enough time to relax and recover.

    Use a calorie-controlled diet in addition to this workout plan to speed up your results. We hope this routine helps you achieve your fitness goals. Good luck! 


    Can I take rest days in between the week?

    Of course, we planned this workout to give you a rough idea. You can take Wednesday and Sunday off instead of Saturday and Sunday. You can do whatever rest day works best for you. Just make sure you’re getting plenty of rest during the week. 

    Can I incorporate more steady cardio in this workout? 

    Yes, we gave 20 minutes just as an example. If you can do more, it will help you achieve your goals easily. You can easily increase this duration to 30 – 45 minutes per session. 

    How long will this workout plan for women at home take? 

    Including the warmup and cooldown, this workout should take about an hour – whether you’re home or at the gym.

    However, it depends on your convenience level as well. You may take longer to complete the exercise if you are a beginner. Similarly, if you are experienced, it will take less than an hour.