The best total body toning workout for women will consist of cardio and strength-training sessions. A five-day weekly schedule will help you sculpt a new, fit and toned body. The key to toning your entire body isn't a single process but a combination of fat loss and muscle gain. Your total-body workout should reflect this fact, incorporating both fat-burning exercises and muscle-gaining ones.
Hustle for Some Muscle
For women, interval training not only helps you tone muscles but is also effective at burning fat, according to the "Journal of Obesity." An interval training workout combines high-intensity phases and low-intensity phases in one session. During the high-intensity phase, you go as hard as you can for approximately 30 seconds. During the low-intensity phase, you maintain movement but give your body a 60-second break. Interval training can be full-body workout when you choose exercises such as rope jumping, dancing or kickboxing.
Slowly Burning Fat
Though many women are interested in burning off fat directly from problem areas such as the thighs, you don't get to choose how your body burns fat. However, you do have the option to engage in low-intensive cardio. When performing cardio at a deliberately low intensity, your body recruits more fat as energy, literally burning fat at the source. A low-intensity cardio session should ideally last 45 minutes. Full-body exercises such as a low-intensity elliptical workout, swimming or team sports like basketball or ultimate Frisbee can burn off nearly 1,000 calories per hour, with many of those calories coming from stored fat in your thighs and belly.
The Gym Ain't Just for Him
A 30-minute strength training workout in the gym gives you enough time to hit all the major muscle areas in your body. Such a workout will not only add to muscle tone but increase your metabolic rate, causing your body to burn more calories. Select one exercise for each major muscle area of your body. Include squats for the lower body, curls for the arms, hyperextensions for the back, military presses for the shoulders, crunches for the abs, bench presses for your chest and rows for your back. While many mistakenly believe that lifting heavy is for men only, women looking to tone should also use heavier weights, aiming to lift around 70 percent of their one-rep maximum for five reps.
Stressed to Find the Best
The best way for a woman to tone her body is to accomplish fat loss and muscle tone, which results in sculpting a woman's physique. To both burn fat and gain muscle tone, schedule some interval training, low-intensity cardio and strength training workouts throughout the week. For example, you could perform interval training on Mondays, low-intensity cardio on Wednesdays and strength training on Fridays. This type of schedule would result in muscle tone, fat loss and strength.
About the Author
Having obtained a Master of Science in psychology in East Asia, Damon Verial has been applying his knowledge to related topics since 2010. Having written professionally since 2001, he has been featured in financial publications such as SafeHaven and the McMillian Portfolio. He also runs a financial newsletter at Stock Barometer.