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1. Shard Calculation

Query:

Response:

Calculated Shard: 75 (from laksa014)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa075.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.gymaholic.co/articles/women-workout-routine\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.gymaholic.co/articles/women-workout-routine\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.gymaholic.co\/articles\/women-workout-routine","crawl_time":1776081674,"first_indexed_time":1477793039,"http_code":200,"src_unparsed":"co,gymaholic!www,\/articles\/women-workout-routine s443","src_root_hash":"13734596920571631675","history_drop_reason":null,"meta_title":"Free 5 Day Toning Workout Plan for Women to Get Lean","meta_descriptions":["Free 5 day workout plan for women to get lean and toned with strength training and cardio. Beginner friendly structure with progressions for all levels."],"attrs_boilerpipe_text":"Want a workout plan that helps you build a leaner, stronger body without wasting time on random routines?\nThis free 5 day workout plan for women combines strength training and cardio to help you build muscle, burn fat, and improve muscle definition. When we talk about\ntoning,\nwe mean increasing strength and visible muscle firmness so your body feels strong, healthy, and capable.\nWhether you are a beginner or getting back into training, this plan is designed to be challenging yet manageable, making it easier to stay consistent and see real progress over time.\nTable of Contents\n▼\nThis women’s workout program prioritizes weight training\nCardio sessions are also included\nWomen’s training plan\nHeavy, moderate and light weights\nThe rep range you should aim for this women’s workout plan\nRest time between each set\nSupersets and circuits\nTips for this 5-day women’s workout routine\nThe 5-day women’s workout plan\nWhat happens after Day 5?\nHow long should I do this workout program for?\nLooking for a calisthenics or home plan?\nFrequently Asked Questions\nRead more\nDuring this\n5-day workout plan for women\nwe will put an emphasis on the lower body and cardio, so you can achieve this lean and strong body.\nEvery body part will be worked to help you look balanced and obtain the full benefits of strength training.\nCardio is important\nto improve oxygen delivery to muscles and help shed fat for a slimmer, lean look.\nFor any form of cardio, make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level.\nThis is your warmup. To make it easier we have noted the effort level required on specific days of the workout routine:\nModerate: you should be breathing steadily, but deeply, and be able to speak a full sentence with little difficulty.\nVigorous: you should be breathing heavily, and only able to say a few short words with some difficulty.\nYou also have to cool down afterward, decreasing the speed every 2 minutes until you are sufficiently cooled down.\nThis\nwomen’s workout program\nis composed of 5 days of training:\n5 days of weight training\n1 of these days will include HIIT (High Intensity Interval Training)\n1 of these days will include LISS (Low Intensity Steady State Cardio)\n2 days of rest, you will deserve it -- and\nrest is important for growth\nNote:  If you have joints pain, we highly recommend you to change the HIIT to LISS.\nPeople often use the word\ntoning\nto say \"I want to get muscle, but not too much\".\nWhat\ntoning\nactually means is\nstrong muscles with a low percentage of body fat\n, which provides this visually appealing effect.\nThus, if you want to get that toned look you will also have to make sure your nutrition is on point.\nLifting light, moderate and heavy weights will allow you to add definition to your muscles and will increase your metabolism, which will help you burn more fat at rest.\nAll rep ranges\nwill help you get results, but some are more sustainable than others.\nIn this female’s workout program we will primarily focus on 8-15 reps. This will help you get stronger and build up muscle endurance.\nWhen looking at body weight exercises that do not require weights, the rep range can be increased. Since you are not limited by a set amount of weight, you are simply going through the motions of the exercise (flexing and relaxing the muscles) which requires less effort but can be very effective in strengthening the targeted muscles.\nWhen warming up, less weight should be used. The point of a\nwarmup\nis to get the muscles and joints active and accustomed to the motion you’ll be doing at a higher weight to reduce the risk of injury.\nYou should struggle to reach the given rep ranges, if it feels too light or too heavy adjust the weight accordingly. Make sure to perform each exercise with a good form and a full range of motion.\nIn this women’s training plan we want to help you maximize results with workouts that are sustainable in the long run.\nHowever, be practical and start a new set when you feel well rested.\nYou will see exercises with the prefix S1, S2, S3, etc.\nFor example if you see S1 squat, S1 lunge, it means you need to perform these exercises back to back before taking a rest.\nThis\nwomen’s workout routine\nwill help you get results, but don't hesitate to make changes to it.\nFor example, if you're a beginner you might want to reduce the number of sets to 3 instead of 4.\nHip Thrust & Deadlift\nBarbell Hip Thrust\n3 x 6 reps\nRest\n120 seconds\nRomanian Deadlift (RDL)\n3 x 8 reps\nRest\n120 seconds\nGlute Kickback\nSide Sweep Glute Kickback (Right side)\n3 rounds x 12 reps\nSide Sweep Glute Kickback (Left side)\n3 rounds x 12 reps\nRest\n90 seconds\nPull Through\nCable Pull Through\n3 x 15 reps\nRest\n90 seconds\nYou can follow this women’s workout plan in our app:\nStrength\nBarbell Bench Press\n3 x 8 reps\nRest\n120 seconds\nInverted Row (Or assisted pull ups if you can.)\n3 x 8 reps\nRest\n90 seconds\nSeated Dumbbell Press\n3 x 12 reps\nRest\n90 seconds\nLat Pulldown\n3 x 12 reps\nRest\n90 seconds\nFront\nCrunch\n3 rounds x 10 reps\nLeg Pull In\n3 rounds x 10 reps\nRest\n60 seconds\nObliques\nAlternate Heel Touch\n3 rounds x 10 reps\nSide Plank Pulse (Right side)\n3 rounds x 10 reps\nSide Plank Pulse (Left side)\n3 rounds x 10 reps\nRest\n60 seconds\nCardio\nTreadmill (Light jog)\n1 x 30 minutes\nRest\n120 seconds\nSquat\nBarbell Squat\n3 x 8 reps\nRest\n120 seconds\nLunge\nDumbbell Reverse Lunge (Right side)\n3 rounds x 8 reps\nDumbbell Reverse Lunge (Left side)\n3 rounds x 8 reps\nRest\n90 seconds\nFinisher\nGlute Bridge\n3 x 12 reps\nRest\n90 seconds\nCalf Raise\n3 x 12 reps\nRest\n60 seconds\nShare it\nShoulders\nOverhead Press (OHP)\n3 x 8 reps\nRest\n120 seconds\nDumbbell Lateral Raise\n3 x 8 reps\nRest\n90 seconds\nArms\nCable Curl\n3 rounds x 12 reps\nCable Tricep Pushdown\n3 rounds x 12 reps\nRest\n60 seconds\nCardio\nTreadmill (Steady State)\n11 rounds x 2 minutes\nRest\n120 seconds\nTreadmill (High Intensity)\n10 rounds x 20 seconds\nThe workouts shown above represent the first week of this 5 day workout plan for women.\nIn the Gymaholic app, this plan continues over multiple weeks with:\nProgressive increases in volume and intensity\nBuilt in rest days for recovery\nNew workout variations to prevent plateaus\nDo this workout routine for 4 weeks to see significant result, then you can start switching things up with our\nother training plans.\nYou can still make great progress without any equipment.\nDon’t hesitate to contact us if you have any questions.\nShare it\nFrequently Asked Questions\nThe 5-day toning workout plan for women focuses on a combination of strength training and cardio to build muscle, burn fat, and improve muscle definition. It emphasizes lower body workouts and includes a mix of HIIT and LISS cardio sessions to enhance overall fitness.\nCardio helps improve oxygen delivery to muscles and aids in fat loss, contributing to a leaner appearance. It is important to vary intensity levels, such as moderate and vigorous, to maximize the benefits of cardio in your workout routine.\nYes, the workout plan is designed to be challenging yet manageable for both beginners and those returning to training. It provides a structured approach to help users stay consistent and see progress over time.\nHIIT (High Intensity Interval Training) involves short bursts of intense exercise followed by rest, while LISS (Low Intensity Steady State) involves sustained, lower-intensity exercise. Both types are included in the workout plan to optimize fat loss and cardiovascular health. For more on cardio benefits, check out\n7 Health Benefits of Why You Should Do More Cardio\n.\nIf you experience joint pain, it is advisable to replace HIIT sessions with LISS cardio to reduce impact and stress on the joints. Listening to your body and modifying exercises as needed can help prevent further discomfort.\nNutrition plays a crucial role in achieving a toned body. Ensuring your diet supports muscle growth and fat loss is essential for visible muscle firmness. For a detailed guide, explore our\nCutting Meal Plan for Women to Lose Fat and Keep Muscle\n.\nUsing a fitness app like the\nGymaholic App\ncan help you track your workouts, monitor progress, and stay motivated. The app offers features to log exercises, set goals, and view your improvements over time.","attrs_markdown":"[Home](https:\/\/www.gymaholic.co\/)[App](https:\/\/www.gymaholic.co\/app)[Articles](https:\/\/www.gymaholic.co\/articles)[Motivation](https:\/\/www.gymaholic.co\/motivation)[Store](https:\/\/www.gymaholic.co\/store)\n\n🇬🇧EN▾\n\n[All](https:\/\/www.gymaholic.co\/articles)[Fitness](https:\/\/www.gymaholic.co\/articles\/fitness)[Nutrition](https:\/\/www.gymaholic.co\/articles\/nutrition)[Training](https:\/\/www.gymaholic.co\/articles\/training)\n\n# 5 Day Workout Plan for Women to Get Lean and Toned\nWant a workout plan that helps you build a leaner, stronger body without wasting time on random routines?\n\nThis free 5 day workout plan for women combines strength training and cardio to help you build muscle, burn fat, and improve muscle definition. When we talk about [toning,](https:\/\/www.gymaholic.co\/articles\/what-is-toning-truths-about-improving-muscle-definitions) we mean increasing strength and visible muscle firmness so your body feels strong, healthy, and capable.\n\nWhether you are a beginner or getting back into training, this plan is designed to be challenging yet manageable, making it easier to stay consistent and see real progress over time.\n\n## Table of Contents\n▼\n\n1. [This women’s workout program prioritizes weight training](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#this-womens-workout-program-prioritizes-weight-training)\n2. [Cardio sessions are also included](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#cardio-sessions-are-also-included)\n3. [Women’s training plan](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#womens-training-plan)\n4. [Heavy, moderate and light weights](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#heavy-moderate-and-light-weights)\n5. [The rep range you should aim for this women’s workout plan](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#the-rep-range-you-should-aim-for-this-womens-workout-plan)\n6. [Rest time between each set](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#rest-time-between-each-set)\n7. [Supersets and circuits](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#supersets-and-circuits)\n8. [Tips for this 5-day women’s workout routine](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#tips-for-this-5-day-womens-workout-routine)\n9. [The 5-day women’s workout plan](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#the-5-day-womens-workout-plan)\n10. [What happens after Day 5?](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#what-happens-after-day-5)\n11. [How long should I do this workout program for?](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#how-long-should-i-do-this-workout-program-for)\n12. [Looking for a calisthenics or home plan?](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#looking-for-a-calisthenics-or-home-plan)\n13. [Frequently Asked Questions](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#frequently-asked-questions)\n\nRead more\n\n![](https:\/\/cdn.gymaholic.co\/articles\/workouts\/6-women-routine\/woman-medium.webp)\n\n[This women’s workout program prioritizes weight training](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#this-womens-workout-program-prioritizes-weight-training)\n\nDuring this **5-day workout plan for women** we will put an emphasis on the lower body and cardio, so you can achieve this lean and strong body.\n\nEvery body part will be worked to help you look balanced and obtain the full benefits of strength training.\n\n[Cardio sessions are also included](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#cardio-sessions-are-also-included)\n\n[Cardio is important](https:\/\/www.gymaholic.co\/articles\/why-do-more-cardio) to improve oxygen delivery to muscles and help shed fat for a slimmer, lean look.\n\nFor any form of cardio, make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level.\n\nThis is your warmup. To make it easier we have noted the effort level required on specific days of the workout routine:\n\n- Moderate: you should be breathing steadily, but deeply, and be able to speak a full sentence with little difficulty.\n- Vigorous: you should be breathing heavily, and only able to say a few short words with some difficulty.\n\nYou also have to cool down afterward, decreasing the speed every 2 minutes until you are sufficiently cooled down.\n\n[Women’s training plan](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#womens-training-plan)\n\nThis **women’s workout program** is composed of 5 days of training:\n\n- 5 days of weight training\n- 1 of these days will include HIIT (High Intensity Interval Training)\n- 1 of these days will include LISS (Low Intensity Steady State Cardio)\n- 2 days of rest, you will deserve it -- and [rest is important for growth](https:\/\/www.gymaholic.co\/articles\/why-rest-is-important)\n\nNote: If you have joints pain, we highly recommend you to change the HIIT to LISS.\n\n[Heavy, moderate and light weights](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#heavy-moderate-and-light-weights)\n\nPeople often use the word **toning** to say \"I want to get muscle, but not too much\".\n\nWhat [toning](https:\/\/www.gymaholic.co\/articles\/what-is-toning-truths-about-improving-muscle-definitions) actually means is **strong muscles with a low percentage of body fat**, which provides this visually appealing effect.\n\nThus, if you want to get that toned look you will also have to make sure your nutrition is on point.\n\nSo you should check our [women’s nutrition plan](https:\/\/www.gymaholic.co\/articles\/women-nutrition-plan-toning-and-lose-fat \"Women’s nutrition plan\")\n\nLifting light, moderate and heavy weights will allow you to add definition to your muscles and will increase your metabolism, which will help you burn more fat at rest.\n\n[The rep range you should aim for this women’s workout plan](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#the-rep-range-you-should-aim-for-this-womens-workout-plan)\n\n[All rep ranges](https:\/\/www.gymaholic.co\/articles\/the-best-rep-range-to-build-muscle#effective-reps-are-key-for-muscle-growth) will help you get results, but some are more sustainable than others.\n\nIn this female’s workout program we will primarily focus on 8-15 reps. This will help you get stronger and build up muscle endurance.\n\nWhen looking at body weight exercises that do not require weights, the rep range can be increased. Since you are not limited by a set amount of weight, you are simply going through the motions of the exercise (flexing and relaxing the muscles) which requires less effort but can be very effective in strengthening the targeted muscles.\n\nWhen warming up, less weight should be used. The point of a [warmup](https:\/\/www.gymaholic.co\/articles\/warming-up-and-stretching) is to get the muscles and joints active and accustomed to the motion you’ll be doing at a higher weight to reduce the risk of injury.\n\nYou should struggle to reach the given rep ranges, if it feels too light or too heavy adjust the weight accordingly. Make sure to perform each exercise with a good form and a full range of motion.\n\n[Rest time between each set](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#rest-time-between-each-set)\n\nIn this women’s training plan we want to help you maximize results with workouts that are sustainable in the long run.\n\nSo we will aim for [1-2 minute of rest](https:\/\/www.gymaholic.co\/articles\/how-long-should-you-workout-for) between each set.\n\nHowever, be practical and start a new set when you feel well rested.\n\n[Supersets and circuits](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#supersets-and-circuits)\n\nYou will see exercises with the prefix S1, S2, S3, etc.\n\nThis means that these exercises are to be performed as a [superset (back to back)](https:\/\/www.gymaholic.co\/articles\/advanced-training-protocols-drop-set-and-superset#what-is-a-superset).\n\nFor example if you see S1 squat, S1 lunge, it means you need to perform these exercises back to back before taking a rest.\n\n[Tips for this 5-day women’s workout routine](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#tips-for-this-5-day-womens-workout-routine)\n\nThis is a **5-day workout plan**, but if you have a tight schedule, [check out our intense 3-day women’s workout routine.](https:\/\/www.gymaholic.co\/articles\/workouts\/intense-women-workout-routine \"Intense women workout routine\")\n\nThis **women’s workout routine** will help you get results, but don't hesitate to make changes to it.\n\nFor example, if you're a beginner you might want to reduce the number of sets to 3 instead of 4.\n\n[Day 1: Strong Butt](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#day-1-strong-butt)\n\n|   |   |\n|---|---|\n| **Hip Thrust & Deadlift** |   |\n| [Barbell Hip Thrust](https:\/\/www.gymaholic.co\/exercises\/131\/barbell-hip-thrust) | 3 x 6 reps |\n| Rest | 120 seconds |\n| [Romanian Deadlift (RDL)](https:\/\/www.gymaholic.co\/exercises\/931\/romanian-deadlift-rdl) | 3 x 8 reps |\n| Rest | 120 seconds |\n| **Glute Kickback** |   |\n| [Side Sweep Glute Kickback (Right side)](https:\/\/www.gymaholic.co\/exercises\/557\/side-sweep-glute-kickback) | 3 rounds x 12 reps |\n| [Side Sweep Glute Kickback (Left side)](https:\/\/www.gymaholic.co\/exercises\/557\/side-sweep-glute-kickback) | 3 rounds x 12 reps |\n| Rest | 90 seconds |\n| **Pull Through** |   |\n| [Cable Pull Through](https:\/\/www.gymaholic.co\/exercises\/272\/cable-pull-through) | 3 x 15 reps |\n| Rest | 90 seconds |\n\nYou can follow this women’s workout plan in our app:\n\n[Day 2: Upper Body](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#day-2-upper-body)\n\n|   |   |\n|---|---|\n| **Strength** |   |\n| [Barbell Bench Press](https:\/\/www.gymaholic.co\/exercises\/112\/barbell-bench-press) | 3 x 8 reps |\n| Rest | 120 seconds |\n| [Inverted Row (Or assisted pull ups if you can.)](https:\/\/www.gymaholic.co\/exercises\/617\/inverted-row) | 3 x 8 reps |\n| Rest | 90 seconds |\n| [Seated Dumbbell Press](https:\/\/www.gymaholic.co\/exercises\/453\/seated-dumbbell-press) | 3 x 12 reps |\n| Rest | 90 seconds |\n| [Lat Pulldown](https:\/\/www.gymaholic.co\/exercises\/703\/lat-pulldown) | 3 x 12 reps |\n| Rest | 90 seconds |\n\n[Day 3: Abs And LISS Cardio](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#day-3-abs-and-liss-cardio)\n\n|   |   |\n|---|---|\n| **Front** |   |\n| [Crunch](https:\/\/www.gymaholic.co\/exercises\/7\/crunch) | 3 rounds x 10 reps |\n| [Leg Pull In](https:\/\/www.gymaholic.co\/exercises\/715\/leg-pull-in) | 3 rounds x 10 reps |\n| Rest | 60 seconds |\n| **Obliques** |   |\n| [Alternate Heel Touch](https:\/\/www.gymaholic.co\/exercises\/38\/alternate-heel-touch) | 3 rounds x 10 reps |\n| [Side Plank Pulse (Right side)](https:\/\/www.gymaholic.co\/exercises\/190\/side-plank-pulse) | 3 rounds x 10 reps |\n| [Side Plank Pulse (Left side)](https:\/\/www.gymaholic.co\/exercises\/190\/side-plank-pulse) | 3 rounds x 10 reps |\n| Rest | 60 seconds |\n| **Cardio** |   |\n| [Treadmill (Light jog)](https:\/\/www.gymaholic.co\/exercises\/2793\/treadmill) | 1 x 30 minutes |\n| Rest | 120 seconds |\n\n[Day 4: Lower Body](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#day-4-lower-body)\n\n|   |   |\n|---|---|\n| **Squat** |   |\n| [Barbell Squat](https:\/\/www.gymaholic.co\/exercises\/162\/barbell-squat) | 3 x 8 reps |\n| Rest | 120 seconds |\n| **Lunge** |   |\n| [Dumbbell Reverse Lunge (Right side)](https:\/\/www.gymaholic.co\/exercises\/920\/dumbbell-reverse-lunge) | 3 rounds x 8 reps |\n| [Dumbbell Reverse Lunge (Left side)](https:\/\/www.gymaholic.co\/exercises\/920\/dumbbell-reverse-lunge) | 3 rounds x 8 reps |\n| Rest | 90 seconds |\n| **Finisher** |   |\n| [Glute Bridge](https:\/\/www.gymaholic.co\/exercises\/552\/glute-bridge) | 3 x 12 reps |\n| Rest | 90 seconds |\n| [Calf Raise](https:\/\/www.gymaholic.co\/exercises\/294\/calf-raise) | 3 x 12 reps |\n| Rest | 60 seconds |\n\n![](data:image\/gif;base64,R0lGODlhAQABAAAAACwAAAAAAQABAAACAkQBADs=)\n\nShare it\n\n[Day 5: Upper Body And HIIT Cardio](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#day-5-upper-body-and-hiit-cardio)\n\n|   |   |\n|---|---|\n| **Shoulders** |   |\n| [Overhead Press (OHP)](https:\/\/www.gymaholic.co\/exercises\/840\/overhead-press-ohp) | 3 x 8 reps |\n| Rest | 120 seconds |\n| [Dumbbell Lateral Raise](https:\/\/www.gymaholic.co\/exercises\/424\/dumbbell-lateral-raise) | 3 x 8 reps |\n| Rest | 90 seconds |\n| **Arms** |   |\n| [Cable Curl](https:\/\/www.gymaholic.co\/exercises\/212\/cable-curl) | 3 rounds x 12 reps |\n| [Cable Tricep Pushdown](https:\/\/www.gymaholic.co\/exercises\/285\/cable-tricep-pushdown) | 3 rounds x 12 reps |\n| Rest | 60 seconds |\n| **Cardio** |   |\n| [Treadmill (Steady State)](https:\/\/www.gymaholic.co\/exercises\/1395\/treadmill-steady-state) | 11 rounds x 2 minutes |\n| Rest | 120 seconds |\n| [Treadmill (High Intensity)](https:\/\/www.gymaholic.co\/exercises\/1326\/treadmill-high-intensity) | 10 rounds x 20 seconds |\n\nThe workouts shown above represent the first week of this 5 day workout plan for women.\n\nIn the Gymaholic app, this plan continues over multiple weeks with:\n\n- Progressive increases in volume and intensity\n- Built in rest days for recovery\n- New workout variations to prevent plateaus\n\nYou can follow the full structured version of [this program directly in the app.](https:\/\/www.gymaholic.co\/plans\/12666\/womens-5-day-gym-plan)\n\n[How long should I do this workout program for?](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#how-long-should-i-do-this-workout-program-for)\n\nDo this workout routine for 4 weeks to see significant result, then you can start switching things up with our [other training plans.](https:\/\/www.gymaholic.co\/articles\/women-strong-workout-and-meal-plan)\n\n[Looking for a calisthenics or home plan?](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#looking-for-a-calisthenics-or-home-plan)\n\nYou can still make great progress without any equipment.\n\nDon’t hesitate to check our [calisthenics beginner plan for women.](https:\/\/www.gymaholic.co\/articles\/beginner-calisthenics-workout-plan-for-women)\n\nYou can also see our [intermediate calisthenics workout plan for women.](https:\/\/www.gymaholic.co\/articles\/intermediate-calisthenics-workout-plan-for-women)\n\nDon’t hesitate to contact us if you have any questions.\n\nShare it\n\n## Frequently Asked Questions\nWhat is the focus of the 5-day toning workout plan for women?\n\nThe 5-day toning workout plan for women focuses on a combination of strength training and cardio to build muscle, burn fat, and improve muscle definition. It emphasizes lower body workouts and includes a mix of HIIT and LISS cardio sessions to enhance overall fitness.\n\nHow does cardio contribute to a lean and toned body?\n\nCardio helps improve oxygen delivery to muscles and aids in fat loss, contributing to a leaner appearance. It is important to vary intensity levels, such as moderate and vigorous, to maximize the benefits of cardio in your workout routine.\n\nCan beginners follow the 5-day workout plan?\n\nYes, the workout plan is designed to be challenging yet manageable for both beginners and those returning to training. It provides a structured approach to help users stay consistent and see progress over time.\n\nWhat is the difference between HIIT and LISS cardio?\n\nHIIT (High Intensity Interval Training) involves short bursts of intense exercise followed by rest, while LISS (Low Intensity Steady State) involves sustained, lower-intensity exercise. Both types are included in the workout plan to optimize fat loss and cardiovascular health. For more on cardio benefits, check out [7 Health Benefits of Why You Should Do More Cardio](https:\/\/www.gymaholic.co\/articles\/why-do-more-cardio).\n\nWhat should I consider if I have joint pain during workouts?\n\nIf you experience joint pain, it is advisable to replace HIIT sessions with LISS cardio to reduce impact and stress on the joints. Listening to your body and modifying exercises as needed can help prevent further discomfort.\n\nHow important is nutrition in achieving a toned body?\n\nNutrition plays a crucial role in achieving a toned body. Ensuring your diet supports muscle growth and fat loss is essential for visible muscle firmness. For a detailed guide, explore our [Cutting Meal Plan for Women to Lose Fat and Keep Muscle](https:\/\/www.gymaholic.co\/articles\/women-nutrition-plan-toning-and-lose-fat).\n\nHow can I track my progress with the 5-day workout plan?\n\nUsing a fitness app like the [Gymaholic App](https:\/\/www.gymaholic.co\/app) can help you track your workouts, monitor progress, and stay motivated. The app offers features to log exercises, set goals, and view your improvements over time.\n\nLoading...","attrs_readable_markdown":"Want a workout plan that helps you build a leaner, stronger body without wasting time on random routines?\n\nThis free 5 day workout plan for women combines strength training and cardio to help you build muscle, burn fat, and improve muscle definition. When we talk about [toning,](https:\/\/www.gymaholic.co\/articles\/what-is-toning-truths-about-improving-muscle-definitions) we mean increasing strength and visible muscle firmness so your body feels strong, healthy, and capable.\n\nWhether you are a beginner or getting back into training, this plan is designed to be challenging yet manageable, making it easier to stay consistent and see real progress over time.\n\n## Table of Contents\n▼\n\n1. [This women’s workout program prioritizes weight training](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#this-womens-workout-program-prioritizes-weight-training)\n2. [Cardio sessions are also included](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#cardio-sessions-are-also-included)\n3. [Women’s training plan](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#womens-training-plan)\n4. [Heavy, moderate and light weights](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#heavy-moderate-and-light-weights)\n5. [The rep range you should aim for this women’s workout plan](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#the-rep-range-you-should-aim-for-this-womens-workout-plan)\n6. [Rest time between each set](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#rest-time-between-each-set)\n7. [Supersets and circuits](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#supersets-and-circuits)\n8. [Tips for this 5-day women’s workout routine](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#tips-for-this-5-day-womens-workout-routine)\n9. [The 5-day women’s workout plan](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#the-5-day-womens-workout-plan)\n10. [What happens after Day 5?](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#what-happens-after-day-5)\n11. [How long should I do this workout program for?](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#how-long-should-i-do-this-workout-program-for)\n12. [Looking for a calisthenics or home plan?](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#looking-for-a-calisthenics-or-home-plan)\n13. [Frequently Asked Questions](https:\/\/www.gymaholic.co\/articles\/women-workout-routine#frequently-asked-questions)\n\nRead more\n\n![](https:\/\/cdn.gymaholic.co\/articles\/workouts\/6-women-routine\/woman-medium.webp)\n\nDuring this **5-day workout plan for women** we will put an emphasis on the lower body and cardio, so you can achieve this lean and strong body.\n\nEvery body part will be worked to help you look balanced and obtain the full benefits of strength training.\n\n[Cardio is important](https:\/\/www.gymaholic.co\/articles\/why-do-more-cardio) to improve oxygen delivery to muscles and help shed fat for a slimmer, lean look.\n\nFor any form of cardio, make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level.\n\nThis is your warmup. To make it easier we have noted the effort level required on specific days of the workout routine:\n\n- Moderate: you should be breathing steadily, but deeply, and be able to speak a full sentence with little difficulty.\n- Vigorous: you should be breathing heavily, and only able to say a few short words with some difficulty.\n\nYou also have to cool down afterward, decreasing the speed every 2 minutes until you are sufficiently cooled down.\n\nThis **women’s workout program** is composed of 5 days of training:\n\n- 5 days of weight training\n- 1 of these days will include HIIT (High Intensity Interval Training)\n- 1 of these days will include LISS (Low Intensity Steady State Cardio)\n- 2 days of rest, you will deserve it -- and [rest is important for growth](https:\/\/www.gymaholic.co\/articles\/why-rest-is-important)\n\nNote: If you have joints pain, we highly recommend you to change the HIIT to LISS.\n\nPeople often use the word **toning** to say \"I want to get muscle, but not too much\".\n\nWhat [toning](https:\/\/www.gymaholic.co\/articles\/what-is-toning-truths-about-improving-muscle-definitions) actually means is **strong muscles with a low percentage of body fat**, which provides this visually appealing effect.\n\nThus, if you want to get that toned look you will also have to make sure your nutrition is on point.\n\nLifting light, moderate and heavy weights will allow you to add definition to your muscles and will increase your metabolism, which will help you burn more fat at rest.\n\n[All rep ranges](https:\/\/www.gymaholic.co\/articles\/the-best-rep-range-to-build-muscle#effective-reps-are-key-for-muscle-growth) will help you get results, but some are more sustainable than others.\n\nIn this female’s workout program we will primarily focus on 8-15 reps. This will help you get stronger and build up muscle endurance.\n\nWhen looking at body weight exercises that do not require weights, the rep range can be increased. Since you are not limited by a set amount of weight, you are simply going through the motions of the exercise (flexing and relaxing the muscles) which requires less effort but can be very effective in strengthening the targeted muscles.\n\nWhen warming up, less weight should be used. The point of a [warmup](https:\/\/www.gymaholic.co\/articles\/warming-up-and-stretching) is to get the muscles and joints active and accustomed to the motion you’ll be doing at a higher weight to reduce the risk of injury.\n\nYou should struggle to reach the given rep ranges, if it feels too light or too heavy adjust the weight accordingly. Make sure to perform each exercise with a good form and a full range of motion.\n\nIn this women’s training plan we want to help you maximize results with workouts that are sustainable in the long run.\n\nHowever, be practical and start a new set when you feel well rested.\n\nYou will see exercises with the prefix S1, S2, S3, etc.\n\nFor example if you see S1 squat, S1 lunge, it means you need to perform these exercises back to back before taking a rest.\n\nThis **women’s workout routine** will help you get results, but don't hesitate to make changes to it.\n\nFor example, if you're a beginner you might want to reduce the number of sets to 3 instead of 4.\n\n|   |   |\n|---|---|\n| **Hip Thrust & Deadlift** |   |\n| [Barbell Hip Thrust](https:\/\/www.gymaholic.co\/exercises\/131\/barbell-hip-thrust) | 3 x 6 reps |\n| Rest | 120 seconds |\n| [Romanian Deadlift (RDL)](https:\/\/www.gymaholic.co\/exercises\/931\/romanian-deadlift-rdl) | 3 x 8 reps |\n| Rest | 120 seconds |\n| **Glute Kickback** |   |\n| [Side Sweep Glute Kickback (Right side)](https:\/\/www.gymaholic.co\/exercises\/557\/side-sweep-glute-kickback) | 3 rounds x 12 reps |\n| [Side Sweep Glute Kickback (Left side)](https:\/\/www.gymaholic.co\/exercises\/557\/side-sweep-glute-kickback) | 3 rounds x 12 reps |\n| Rest | 90 seconds |\n| **Pull Through** |   |\n| [Cable Pull Through](https:\/\/www.gymaholic.co\/exercises\/272\/cable-pull-through) | 3 x 15 reps |\n| Rest | 90 seconds |\n\nYou can follow this women’s workout plan in our app:\n\n|   |   |\n|---|---|\n| **Strength** |   |\n| [Barbell Bench Press](https:\/\/www.gymaholic.co\/exercises\/112\/barbell-bench-press) | 3 x 8 reps |\n| Rest | 120 seconds |\n| [Inverted Row (Or assisted pull ups if you can.)](https:\/\/www.gymaholic.co\/exercises\/617\/inverted-row) | 3 x 8 reps |\n| Rest | 90 seconds |\n| [Seated Dumbbell Press](https:\/\/www.gymaholic.co\/exercises\/453\/seated-dumbbell-press) | 3 x 12 reps |\n| Rest | 90 seconds |\n| [Lat Pulldown](https:\/\/www.gymaholic.co\/exercises\/703\/lat-pulldown) | 3 x 12 reps |\n| Rest | 90 seconds |\n\n|   |   |\n|---|---|\n| **Front** |   |\n| [Crunch](https:\/\/www.gymaholic.co\/exercises\/7\/crunch) | 3 rounds x 10 reps |\n| [Leg Pull In](https:\/\/www.gymaholic.co\/exercises\/715\/leg-pull-in) | 3 rounds x 10 reps |\n| Rest | 60 seconds |\n| **Obliques** |   |\n| [Alternate Heel Touch](https:\/\/www.gymaholic.co\/exercises\/38\/alternate-heel-touch) | 3 rounds x 10 reps |\n| [Side Plank Pulse (Right side)](https:\/\/www.gymaholic.co\/exercises\/190\/side-plank-pulse) | 3 rounds x 10 reps |\n| [Side Plank Pulse (Left side)](https:\/\/www.gymaholic.co\/exercises\/190\/side-plank-pulse) | 3 rounds x 10 reps |\n| Rest | 60 seconds |\n| **Cardio** |   |\n| [Treadmill (Light jog)](https:\/\/www.gymaholic.co\/exercises\/2793\/treadmill) | 1 x 30 minutes |\n| Rest | 120 seconds |\n\n|   |   |\n|---|---|\n| **Squat** |   |\n| [Barbell Squat](https:\/\/www.gymaholic.co\/exercises\/162\/barbell-squat) | 3 x 8 reps |\n| Rest | 120 seconds |\n| **Lunge** |   |\n| [Dumbbell Reverse Lunge (Right side)](https:\/\/www.gymaholic.co\/exercises\/920\/dumbbell-reverse-lunge) | 3 rounds x 8 reps |\n| [Dumbbell Reverse Lunge (Left side)](https:\/\/www.gymaholic.co\/exercises\/920\/dumbbell-reverse-lunge) | 3 rounds x 8 reps |\n| Rest | 90 seconds |\n| **Finisher** |   |\n| [Glute Bridge](https:\/\/www.gymaholic.co\/exercises\/552\/glute-bridge) | 3 x 12 reps |\n| Rest | 90 seconds |\n| [Calf Raise](https:\/\/www.gymaholic.co\/exercises\/294\/calf-raise) | 3 x 12 reps |\n| Rest | 60 seconds |\n\n![]()\n\nShare it\n\n|   |   |\n|---|---|\n| **Shoulders** |   |\n| [Overhead Press (OHP)](https:\/\/www.gymaholic.co\/exercises\/840\/overhead-press-ohp) | 3 x 8 reps |\n| Rest | 120 seconds |\n| [Dumbbell Lateral Raise](https:\/\/www.gymaholic.co\/exercises\/424\/dumbbell-lateral-raise) | 3 x 8 reps |\n| Rest | 90 seconds |\n| **Arms** |   |\n| [Cable Curl](https:\/\/www.gymaholic.co\/exercises\/212\/cable-curl) | 3 rounds x 12 reps |\n| [Cable Tricep Pushdown](https:\/\/www.gymaholic.co\/exercises\/285\/cable-tricep-pushdown) | 3 rounds x 12 reps |\n| Rest | 60 seconds |\n| **Cardio** |   |\n| [Treadmill (Steady State)](https:\/\/www.gymaholic.co\/exercises\/1395\/treadmill-steady-state) | 11 rounds x 2 minutes |\n| Rest | 120 seconds |\n| [Treadmill (High Intensity)](https:\/\/www.gymaholic.co\/exercises\/1326\/treadmill-high-intensity) | 10 rounds x 20 seconds |\n\nThe workouts shown above represent the first week of this 5 day workout plan for women.\n\nIn the Gymaholic app, this plan continues over multiple weeks with:\n\n- Progressive increases in volume and intensity\n- Built in rest days for recovery\n- New workout variations to prevent plateaus\n\nDo this workout routine for 4 weeks to see significant result, then you can start switching things up with our [other training plans.](https:\/\/www.gymaholic.co\/articles\/women-strong-workout-and-meal-plan)\n\nYou can still make great progress without any equipment.\n\nDon’t hesitate to contact us if you have any questions.\n\nShare it\n\n## Frequently Asked Questions\nThe 5-day toning workout plan for women focuses on a combination of strength training and cardio to build muscle, burn fat, and improve muscle definition. It emphasizes lower body workouts and includes a mix of HIIT and LISS cardio sessions to enhance overall fitness.\n\nCardio helps improve oxygen delivery to muscles and aids in fat loss, contributing to a leaner appearance. It is important to vary intensity levels, such as moderate and vigorous, to maximize the benefits of cardio in your workout routine.\n\nYes, the workout plan is designed to be challenging yet manageable for both beginners and those returning to training. It provides a structured approach to help users stay consistent and see progress over time.\n\nHIIT (High Intensity Interval Training) involves short bursts of intense exercise followed by rest, while LISS (Low Intensity Steady State) involves sustained, lower-intensity exercise. Both types are included in the workout plan to optimize fat loss and cardiovascular health. For more on cardio benefits, check out [7 Health Benefits of Why You Should Do More Cardio](https:\/\/www.gymaholic.co\/articles\/why-do-more-cardio).\n\nIf you experience joint pain, it is advisable to replace HIIT sessions with LISS cardio to reduce impact and stress on the joints. Listening to your body and modifying exercises as needed can help prevent further discomfort.\n\nNutrition plays a crucial role in achieving a toned body. Ensuring your diet supports muscle growth and fat loss is essential for visible muscle firmness. For a detailed guide, explore our [Cutting Meal Plan for Women to Lose Fat and Keep Muscle](https:\/\/www.gymaholic.co\/articles\/women-nutrition-plan-toning-and-lose-fat).\n\nUsing a fitness app like the [Gymaholic App](https:\/\/www.gymaholic.co\/app) can help you track your workouts, monitor progress, and stay motivated. The app offers features to log exercises, set goals, and view your improvements over time.","meta_canonical":null}

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Boilerpipe Text	Want a workout plan that helps you build a leaner, stronger body without wasting time on random routines? This free 5 day workout plan for women combines strength training and cardio to help you build muscle, burn fat, and improve muscle definition. When we talk about toning, we mean increasing strength and visible muscle firmness so your body feels strong, healthy, and capable. Whether you are a beginner or getting back into training, this plan is designed to be challenging yet manageable, making it easier to stay consistent and see real progress over time. Table of Contents ▼ This women’s workout program prioritizes weight training Cardio sessions are also included Women’s training plan Heavy, moderate and light weights The rep range you should aim for this women’s workout plan Rest time between each set Supersets and circuits Tips for this 5-day women’s workout routine The 5-day women’s workout plan What happens after Day 5? How long should I do this workout program for? Looking for a calisthenics or home plan? Frequently Asked Questions Read more During this 5-day workout plan for women we will put an emphasis on the lower body and cardio, so you can achieve this lean and strong body. Every body part will be worked to help you look balanced and obtain the full benefits of strength training. Cardio is important to improve oxygen delivery to muscles and help shed fat for a slimmer, lean look. For any form of cardio, make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level. This is your warmup. To make it easier we have noted the effort level required on specific days of the workout routine: Moderate: you should be breathing steadily, but deeply, and be able to speak a full sentence with little difficulty. Vigorous: you should be breathing heavily, and only able to say a few short words with some difficulty. You also have to cool down afterward, decreasing the speed every 2 minutes until you are sufficiently cooled down. This women’s workout program is composed of 5 days of training: 5 days of weight training 1 of these days will include HIIT (High Intensity Interval Training) 1 of these days will include LISS (Low Intensity Steady State Cardio) 2 days of rest, you will deserve it -- and rest is important for growth Note: If you have joints pain, we highly recommend you to change the HIIT to LISS. People often use the word toning to say "I want to get muscle, but not too much". What toning actually means is strong muscles with a low percentage of body fat , which provides this visually appealing effect. Thus, if you want to get that toned look you will also have to make sure your nutrition is on point. Lifting light, moderate and heavy weights will allow you to add definition to your muscles and will increase your metabolism, which will help you burn more fat at rest. All rep ranges will help you get results, but some are more sustainable than others. In this female’s workout program we will primarily focus on 8-15 reps. This will help you get stronger and build up muscle endurance. When looking at body weight exercises that do not require weights, the rep range can be increased. Since you are not limited by a set amount of weight, you are simply going through the motions of the exercise (flexing and relaxing the muscles) which requires less effort but can be very effective in strengthening the targeted muscles. When warming up, less weight should be used. The point of a warmup is to get the muscles and joints active and accustomed to the motion you’ll be doing at a higher weight to reduce the risk of injury. You should struggle to reach the given rep ranges, if it feels too light or too heavy adjust the weight accordingly. Make sure to perform each exercise with a good form and a full range of motion. In this women’s training plan we want to help you maximize results with workouts that are sustainable in the long run. However, be practical and start a new set when you feel well rested. You will see exercises with the prefix S1, S2, S3, etc. For example if you see S1 squat, S1 lunge, it means you need to perform these exercises back to back before taking a rest. This women’s workout routine will help you get results, but don't hesitate to make changes to it. For example, if you're a beginner you might want to reduce the number of sets to 3 instead of 4. Hip Thrust & Deadlift Barbell Hip Thrust 3 x 6 reps Rest 120 seconds Romanian Deadlift (RDL) 3 x 8 reps Rest 120 seconds Glute Kickback Side Sweep Glute Kickback (Right side) 3 rounds x 12 reps Side Sweep Glute Kickback (Left side) 3 rounds x 12 reps Rest 90 seconds Pull Through Cable Pull Through 3 x 15 reps Rest 90 seconds You can follow this women’s workout plan in our app: Strength Barbell Bench Press 3 x 8 reps Rest 120 seconds Inverted Row (Or assisted pull ups if you can.) 3 x 8 reps Rest 90 seconds Seated Dumbbell Press 3 x 12 reps Rest 90 seconds Lat Pulldown 3 x 12 reps Rest 90 seconds Front Crunch 3 rounds x 10 reps Leg Pull In 3 rounds x 10 reps Rest 60 seconds Obliques Alternate Heel Touch 3 rounds x 10 reps Side Plank Pulse (Right side) 3 rounds x 10 reps Side Plank Pulse (Left side) 3 rounds x 10 reps Rest 60 seconds Cardio Treadmill (Light jog) 1 x 30 minutes Rest 120 seconds Squat Barbell Squat 3 x 8 reps Rest 120 seconds Lunge Dumbbell Reverse Lunge (Right side) 3 rounds x 8 reps Dumbbell Reverse Lunge (Left side) 3 rounds x 8 reps Rest 90 seconds Finisher Glute Bridge 3 x 12 reps Rest 90 seconds Calf Raise 3 x 12 reps Rest 60 seconds Share it Shoulders Overhead Press (OHP) 3 x 8 reps Rest 120 seconds Dumbbell Lateral Raise 3 x 8 reps Rest 90 seconds Arms Cable Curl 3 rounds x 12 reps Cable Tricep Pushdown 3 rounds x 12 reps Rest 60 seconds Cardio Treadmill (Steady State) 11 rounds x 2 minutes Rest 120 seconds Treadmill (High Intensity) 10 rounds x 20 seconds The workouts shown above represent the first week of this 5 day workout plan for women. In the Gymaholic app, this plan continues over multiple weeks with: Progressive increases in volume and intensity Built in rest days for recovery New workout variations to prevent plateaus Do this workout routine for 4 weeks to see significant result, then you can start switching things up with our other training plans. You can still make great progress without any equipment. Don’t hesitate to contact us if you have any questions. Share it Frequently Asked Questions The 5-day toning workout plan for women focuses on a combination of strength training and cardio to build muscle, burn fat, and improve muscle definition. It emphasizes lower body workouts and includes a mix of HIIT and LISS cardio sessions to enhance overall fitness. Cardio helps improve oxygen delivery to muscles and aids in fat loss, contributing to a leaner appearance. It is important to vary intensity levels, such as moderate and vigorous, to maximize the benefits of cardio in your workout routine. Yes, the workout plan is designed to be challenging yet manageable for both beginners and those returning to training. It provides a structured approach to help users stay consistent and see progress over time. HIIT (High Intensity Interval Training) involves short bursts of intense exercise followed by rest, while LISS (Low Intensity Steady State) involves sustained, lower-intensity exercise. Both types are included in the workout plan to optimize fat loss and cardiovascular health. For more on cardio benefits, check out 7 Health Benefits of Why You Should Do More Cardio . If you experience joint pain, it is advisable to replace HIIT sessions with LISS cardio to reduce impact and stress on the joints. Listening to your body and modifying exercises as needed can help prevent further discomfort. Nutrition plays a crucial role in achieving a toned body. Ensuring your diet supports muscle growth and fat loss is essential for visible muscle firmness. For a detailed guide, explore our Cutting Meal Plan for Women to Lose Fat and Keep Muscle . Using a fitness app like the Gymaholic App can help you track your workouts, monitor progress, and stay motivated. The app offers features to log exercises, set goals, and view your improvements over time.
Markdown	[Home](https://www.gymaholic.co/)[App](https://www.gymaholic.co/app)[Articles](https://www.gymaholic.co/articles)[Motivation](https://www.gymaholic.co/motivation)[Store](https://www.gymaholic.co/store) 🇬🇧EN▾ [All](https://www.gymaholic.co/articles)[Fitness](https://www.gymaholic.co/articles/fitness)[Nutrition](https://www.gymaholic.co/articles/nutrition)[Training](https://www.gymaholic.co/articles/training) # 5 Day Workout Plan for Women to Get Lean and Toned Want a workout plan that helps you build a leaner, stronger body without wasting time on random routines? This free 5 day workout plan for women combines strength training and cardio to help you build muscle, burn fat, and improve muscle definition. When we talk about [toning,](https://www.gymaholic.co/articles/what-is-toning-truths-about-improving-muscle-definitions) we mean increasing strength and visible muscle firmness so your body feels strong, healthy, and capable. Whether you are a beginner or getting back into training, this plan is designed to be challenging yet manageable, making it easier to stay consistent and see real progress over time. ## Table of Contents ▼ 1. [This women’s workout program prioritizes weight training](https://www.gymaholic.co/articles/women-workout-routine#this-womens-workout-program-prioritizes-weight-training) 2. [Cardio sessions are also included](https://www.gymaholic.co/articles/women-workout-routine#cardio-sessions-are-also-included) 3. [Women’s training plan](https://www.gymaholic.co/articles/women-workout-routine#womens-training-plan) 4. [Heavy, moderate and light weights](https://www.gymaholic.co/articles/women-workout-routine#heavy-moderate-and-light-weights) 5. [The rep range you should aim for this women’s workout plan](https://www.gymaholic.co/articles/women-workout-routine#the-rep-range-you-should-aim-for-this-womens-workout-plan) 6. [Rest time between each set](https://www.gymaholic.co/articles/women-workout-routine#rest-time-between-each-set) 7. [Supersets and circuits](https://www.gymaholic.co/articles/women-workout-routine#supersets-and-circuits) 8. [Tips for this 5-day women’s workout routine](https://www.gymaholic.co/articles/women-workout-routine#tips-for-this-5-day-womens-workout-routine) 9. [The 5-day women’s workout plan](https://www.gymaholic.co/articles/women-workout-routine#the-5-day-womens-workout-plan) 10. [What happens after Day 5?](https://www.gymaholic.co/articles/women-workout-routine#what-happens-after-day-5) 11. [How long should I do this workout program for?](https://www.gymaholic.co/articles/women-workout-routine#how-long-should-i-do-this-workout-program-for) 12. [Looking for a calisthenics or home plan?](https://www.gymaholic.co/articles/women-workout-routine#looking-for-a-calisthenics-or-home-plan) 13. [Frequently Asked Questions](https://www.gymaholic.co/articles/women-workout-routine#frequently-asked-questions) Read more ![](https://cdn.gymaholic.co/articles/workouts/6-women-routine/woman-medium.webp) [This women’s workout program prioritizes weight training](https://www.gymaholic.co/articles/women-workout-routine#this-womens-workout-program-prioritizes-weight-training) During this 5-day workout plan for women we will put an emphasis on the lower body and cardio, so you can achieve this lean and strong body. Every body part will be worked to help you look balanced and obtain the full benefits of strength training. [Cardio sessions are also included](https://www.gymaholic.co/articles/women-workout-routine#cardio-sessions-are-also-included) [Cardio is important](https://www.gymaholic.co/articles/why-do-more-cardio) to improve oxygen delivery to muscles and help shed fat for a slimmer, lean look. For any form of cardio, make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level. This is your warmup. To make it easier we have noted the effort level required on specific days of the workout routine: - Moderate: you should be breathing steadily, but deeply, and be able to speak a full sentence with little difficulty. - Vigorous: you should be breathing heavily, and only able to say a few short words with some difficulty. You also have to cool down afterward, decreasing the speed every 2 minutes until you are sufficiently cooled down. [Women’s training plan](https://www.gymaholic.co/articles/women-workout-routine#womens-training-plan) This women’s workout program is composed of 5 days of training: - 5 days of weight training - 1 of these days will include HIIT (High Intensity Interval Training) - 1 of these days will include LISS (Low Intensity Steady State Cardio) - 2 days of rest, you will deserve it -- and [rest is important for growth](https://www.gymaholic.co/articles/why-rest-is-important) Note: If you have joints pain, we highly recommend you to change the HIIT to LISS. [Heavy, moderate and light weights](https://www.gymaholic.co/articles/women-workout-routine#heavy-moderate-and-light-weights) People often use the word toning to say "I want to get muscle, but not too much". What [toning](https://www.gymaholic.co/articles/what-is-toning-truths-about-improving-muscle-definitions) actually means is strong muscles with a low percentage of body fat, which provides this visually appealing effect. Thus, if you want to get that toned look you will also have to make sure your nutrition is on point. So you should check our [women’s nutrition plan](https://www.gymaholic.co/articles/women-nutrition-plan-toning-and-lose-fat "Women’s nutrition plan") Lifting light, moderate and heavy weights will allow you to add definition to your muscles and will increase your metabolism, which will help you burn more fat at rest. [The rep range you should aim for this women’s workout plan](https://www.gymaholic.co/articles/women-workout-routine#the-rep-range-you-should-aim-for-this-womens-workout-plan) [All rep ranges](https://www.gymaholic.co/articles/the-best-rep-range-to-build-muscle#effective-reps-are-key-for-muscle-growth) will help you get results, but some are more sustainable than others. In this female’s workout program we will primarily focus on 8-15 reps. This will help you get stronger and build up muscle endurance. When looking at body weight exercises that do not require weights, the rep range can be increased. Since you are not limited by a set amount of weight, you are simply going through the motions of the exercise (flexing and relaxing the muscles) which requires less effort but can be very effective in strengthening the targeted muscles. When warming up, less weight should be used. The point of a [warmup](https://www.gymaholic.co/articles/warming-up-and-stretching) is to get the muscles and joints active and accustomed to the motion you’ll be doing at a higher weight to reduce the risk of injury. You should struggle to reach the given rep ranges, if it feels too light or too heavy adjust the weight accordingly. Make sure to perform each exercise with a good form and a full range of motion. [Rest time between each set](https://www.gymaholic.co/articles/women-workout-routine#rest-time-between-each-set) In this women’s training plan we want to help you maximize results with workouts that are sustainable in the long run. So we will aim for [1-2 minute of rest](https://www.gymaholic.co/articles/how-long-should-you-workout-for) between each set. However, be practical and start a new set when you feel well rested. [Supersets and circuits](https://www.gymaholic.co/articles/women-workout-routine#supersets-and-circuits) You will see exercises with the prefix S1, S2, S3, etc. This means that these exercises are to be performed as a [superset (back to back)](https://www.gymaholic.co/articles/advanced-training-protocols-drop-set-and-superset#what-is-a-superset). For example if you see S1 squat, S1 lunge, it means you need to perform these exercises back to back before taking a rest. [Tips for this 5-day women’s workout routine](https://www.gymaholic.co/articles/women-workout-routine#tips-for-this-5-day-womens-workout-routine) This is a 5-day workout plan, but if you have a tight schedule, [check out our intense 3-day women’s workout routine.](https://www.gymaholic.co/articles/workouts/intense-women-workout-routine "Intense women workout routine") This women’s workout routine will help you get results, but don't hesitate to make changes to it. For example, if you're a beginner you might want to reduce the number of sets to 3 instead of 4. [Day 1: Strong Butt](https://www.gymaholic.co/articles/women-workout-routine#day-1-strong-butt) \| \| \| \|---\|---\| \| Hip Thrust & Deadlift \| \| \| [Barbell Hip Thrust](https://www.gymaholic.co/exercises/131/barbell-hip-thrust) \| 3 x 6 reps \| \| Rest \| 120 seconds \| \| [Romanian Deadlift (RDL)](https://www.gymaholic.co/exercises/931/romanian-deadlift-rdl) \| 3 x 8 reps \| \| Rest \| 120 seconds \| \| Glute Kickback \| \| \| [Side Sweep Glute Kickback (Right side)](https://www.gymaholic.co/exercises/557/side-sweep-glute-kickback) \| 3 rounds x 12 reps \| \| [Side Sweep Glute Kickback (Left side)](https://www.gymaholic.co/exercises/557/side-sweep-glute-kickback) \| 3 rounds x 12 reps \| \| Rest \| 90 seconds \| \| Pull Through \| \| \| [Cable Pull Through](https://www.gymaholic.co/exercises/272/cable-pull-through) \| 3 x 15 reps \| \| Rest \| 90 seconds \| You can follow this women’s workout plan in our app: [Day 2: Upper Body](https://www.gymaholic.co/articles/women-workout-routine#day-2-upper-body) \| \| \| \|---\|---\| \| Strength \| \| \| [Barbell Bench Press](https://www.gymaholic.co/exercises/112/barbell-bench-press) \| 3 x 8 reps \| \| Rest \| 120 seconds \| \| [Inverted Row (Or assisted pull ups if you can.)](https://www.gymaholic.co/exercises/617/inverted-row) \| 3 x 8 reps \| \| Rest \| 90 seconds \| \| [Seated Dumbbell Press](https://www.gymaholic.co/exercises/453/seated-dumbbell-press) \| 3 x 12 reps \| \| Rest \| 90 seconds \| \| [Lat Pulldown](https://www.gymaholic.co/exercises/703/lat-pulldown) \| 3 x 12 reps \| \| Rest \| 90 seconds \| [Day 3: Abs And LISS Cardio](https://www.gymaholic.co/articles/women-workout-routine#day-3-abs-and-liss-cardio) \| \| \| \|---\|---\| \| Front \| \| \| [Crunch](https://www.gymaholic.co/exercises/7/crunch) \| 3 rounds x 10 reps \| \| [Leg Pull In](https://www.gymaholic.co/exercises/715/leg-pull-in) \| 3 rounds x 10 reps \| \| Rest \| 60 seconds \| \| Obliques \| \| \| [Alternate Heel Touch](https://www.gymaholic.co/exercises/38/alternate-heel-touch) \| 3 rounds x 10 reps \| \| [Side Plank Pulse (Right side)](https://www.gymaholic.co/exercises/190/side-plank-pulse) \| 3 rounds x 10 reps \| \| [Side Plank Pulse (Left side)](https://www.gymaholic.co/exercises/190/side-plank-pulse) \| 3 rounds x 10 reps \| \| Rest \| 60 seconds \| \| Cardio \| \| \| [Treadmill (Light jog)](https://www.gymaholic.co/exercises/2793/treadmill) \| 1 x 30 minutes \| \| Rest \| 120 seconds \| [Day 4: Lower Body](https://www.gymaholic.co/articles/women-workout-routine#day-4-lower-body) \| \| \| \|---\|---\| \| Squat \| \| \| [Barbell Squat](https://www.gymaholic.co/exercises/162/barbell-squat) \| 3 x 8 reps \| \| Rest \| 120 seconds \| \| Lunge \| \| \| [Dumbbell Reverse Lunge (Right side)](https://www.gymaholic.co/exercises/920/dumbbell-reverse-lunge) \| 3 rounds x 8 reps \| \| [Dumbbell Reverse Lunge (Left side)](https://www.gymaholic.co/exercises/920/dumbbell-reverse-lunge) \| 3 rounds x 8 reps \| \| Rest \| 90 seconds \| \| Finisher \| \| \| [Glute Bridge](https://www.gymaholic.co/exercises/552/glute-bridge) \| 3 x 12 reps \| \| Rest \| 90 seconds \| \| [Calf Raise](https://www.gymaholic.co/exercises/294/calf-raise) \| 3 x 12 reps \| \| Rest \| 60 seconds \| ![](data:image/gif;base64,R0lGODlhAQABAAAAACwAAAAAAQABAAACAkQBADs=) Share it [Day 5: Upper Body And HIIT Cardio](https://www.gymaholic.co/articles/women-workout-routine#day-5-upper-body-and-hiit-cardio) \| \| \| \|---\|---\| \| Shoulders \| \| \| [Overhead Press (OHP)](https://www.gymaholic.co/exercises/840/overhead-press-ohp) \| 3 x 8 reps \| \| Rest \| 120 seconds \| \| [Dumbbell Lateral Raise](https://www.gymaholic.co/exercises/424/dumbbell-lateral-raise) \| 3 x 8 reps \| \| Rest \| 90 seconds \| \| Arms \| \| \| [Cable Curl](https://www.gymaholic.co/exercises/212/cable-curl) \| 3 rounds x 12 reps \| \| [Cable Tricep Pushdown](https://www.gymaholic.co/exercises/285/cable-tricep-pushdown) \| 3 rounds x 12 reps \| \| Rest \| 60 seconds \| \| Cardio \| \| \| [Treadmill (Steady State)](https://www.gymaholic.co/exercises/1395/treadmill-steady-state) \| 11 rounds x 2 minutes \| \| Rest \| 120 seconds \| \| [Treadmill (High Intensity)](https://www.gymaholic.co/exercises/1326/treadmill-high-intensity) \| 10 rounds x 20 seconds \| The workouts shown above represent the first week of this 5 day workout plan for women. In the Gymaholic app, this plan continues over multiple weeks with: - Progressive increases in volume and intensity - Built in rest days for recovery - New workout variations to prevent plateaus You can follow the full structured version of [this program directly in the app.](https://www.gymaholic.co/plans/12666/womens-5-day-gym-plan) [How long should I do this workout program for?](https://www.gymaholic.co/articles/women-workout-routine#how-long-should-i-do-this-workout-program-for) Do this workout routine for 4 weeks to see significant result, then you can start switching things up with our [other training plans.](https://www.gymaholic.co/articles/women-strong-workout-and-meal-plan) [Looking for a calisthenics or home plan?](https://www.gymaholic.co/articles/women-workout-routine#looking-for-a-calisthenics-or-home-plan) You can still make great progress without any equipment. Don’t hesitate to check our [calisthenics beginner plan for women.](https://www.gymaholic.co/articles/beginner-calisthenics-workout-plan-for-women) You can also see our [intermediate calisthenics workout plan for women.](https://www.gymaholic.co/articles/intermediate-calisthenics-workout-plan-for-women) Don’t hesitate to contact us if you have any questions. Share it ## Frequently Asked Questions What is the focus of the 5-day toning workout plan for women? The 5-day toning workout plan for women focuses on a combination of strength training and cardio to build muscle, burn fat, and improve muscle definition. It emphasizes lower body workouts and includes a mix of HIIT and LISS cardio sessions to enhance overall fitness. How does cardio contribute to a lean and toned body? Cardio helps improve oxygen delivery to muscles and aids in fat loss, contributing to a leaner appearance. It is important to vary intensity levels, such as moderate and vigorous, to maximize the benefits of cardio in your workout routine. Can beginners follow the 5-day workout plan? Yes, the workout plan is designed to be challenging yet manageable for both beginners and those returning to training. It provides a structured approach to help users stay consistent and see progress over time. What is the difference between HIIT and LISS cardio? HIIT (High Intensity Interval Training) involves short bursts of intense exercise followed by rest, while LISS (Low Intensity Steady State) involves sustained, lower-intensity exercise. Both types are included in the workout plan to optimize fat loss and cardiovascular health. For more on cardio benefits, check out [7 Health Benefits of Why You Should Do More Cardio](https://www.gymaholic.co/articles/why-do-more-cardio). What should I consider if I have joint pain during workouts? If you experience joint pain, it is advisable to replace HIIT sessions with LISS cardio to reduce impact and stress on the joints. Listening to your body and modifying exercises as needed can help prevent further discomfort. How important is nutrition in achieving a toned body? Nutrition plays a crucial role in achieving a toned body. Ensuring your diet supports muscle growth and fat loss is essential for visible muscle firmness. For a detailed guide, explore our [Cutting Meal Plan for Women to Lose Fat and Keep Muscle](https://www.gymaholic.co/articles/women-nutrition-plan-toning-and-lose-fat). How can I track my progress with the 5-day workout plan? Using a fitness app like the [Gymaholic App](https://www.gymaholic.co/app) can help you track your workouts, monitor progress, and stay motivated. The app offers features to log exercises, set goals, and view your improvements over time. Loading...
Readable Markdown	Want a workout plan that helps you build a leaner, stronger body without wasting time on random routines? This free 5 day workout plan for women combines strength training and cardio to help you build muscle, burn fat, and improve muscle definition. When we talk about [toning,](https://www.gymaholic.co/articles/what-is-toning-truths-about-improving-muscle-definitions) we mean increasing strength and visible muscle firmness so your body feels strong, healthy, and capable. Whether you are a beginner or getting back into training, this plan is designed to be challenging yet manageable, making it easier to stay consistent and see real progress over time. ## Table of Contents ▼ 1. [This women’s workout program prioritizes weight training](https://www.gymaholic.co/articles/women-workout-routine#this-womens-workout-program-prioritizes-weight-training) 2. [Cardio sessions are also included](https://www.gymaholic.co/articles/women-workout-routine#cardio-sessions-are-also-included) 3. [Women’s training plan](https://www.gymaholic.co/articles/women-workout-routine#womens-training-plan) 4. [Heavy, moderate and light weights](https://www.gymaholic.co/articles/women-workout-routine#heavy-moderate-and-light-weights) 5. [The rep range you should aim for this women’s workout plan](https://www.gymaholic.co/articles/women-workout-routine#the-rep-range-you-should-aim-for-this-womens-workout-plan) 6. [Rest time between each set](https://www.gymaholic.co/articles/women-workout-routine#rest-time-between-each-set) 7. [Supersets and circuits](https://www.gymaholic.co/articles/women-workout-routine#supersets-and-circuits) 8. [Tips for this 5-day women’s workout routine](https://www.gymaholic.co/articles/women-workout-routine#tips-for-this-5-day-womens-workout-routine) 9. [The 5-day women’s workout plan](https://www.gymaholic.co/articles/women-workout-routine#the-5-day-womens-workout-plan) 10. [What happens after Day 5?](https://www.gymaholic.co/articles/women-workout-routine#what-happens-after-day-5) 11. [How long should I do this workout program for?](https://www.gymaholic.co/articles/women-workout-routine#how-long-should-i-do-this-workout-program-for) 12. [Looking for a calisthenics or home plan?](https://www.gymaholic.co/articles/women-workout-routine#looking-for-a-calisthenics-or-home-plan) 13. [Frequently Asked Questions](https://www.gymaholic.co/articles/women-workout-routine#frequently-asked-questions) Read more ![](https://cdn.gymaholic.co/articles/workouts/6-women-routine/woman-medium.webp) During this 5-day workout plan for women we will put an emphasis on the lower body and cardio, so you can achieve this lean and strong body. Every body part will be worked to help you look balanced and obtain the full benefits of strength training. [Cardio is important](https://www.gymaholic.co/articles/why-do-more-cardio) to improve oxygen delivery to muscles and help shed fat for a slimmer, lean look. For any form of cardio, make sure you begin at a slower speed, and increase your speed every 2 minutes until you reach the desired effort level. This is your warmup. To make it easier we have noted the effort level required on specific days of the workout routine: - Moderate: you should be breathing steadily, but deeply, and be able to speak a full sentence with little difficulty. - Vigorous: you should be breathing heavily, and only able to say a few short words with some difficulty. You also have to cool down afterward, decreasing the speed every 2 minutes until you are sufficiently cooled down. This women’s workout program is composed of 5 days of training: - 5 days of weight training - 1 of these days will include HIIT (High Intensity Interval Training) - 1 of these days will include LISS (Low Intensity Steady State Cardio) - 2 days of rest, you will deserve it -- and [rest is important for growth](https://www.gymaholic.co/articles/why-rest-is-important) Note: If you have joints pain, we highly recommend you to change the HIIT to LISS. People often use the word toning to say "I want to get muscle, but not too much". What [toning](https://www.gymaholic.co/articles/what-is-toning-truths-about-improving-muscle-definitions) actually means is strong muscles with a low percentage of body fat, which provides this visually appealing effect. Thus, if you want to get that toned look you will also have to make sure your nutrition is on point. Lifting light, moderate and heavy weights will allow you to add definition to your muscles and will increase your metabolism, which will help you burn more fat at rest. [All rep ranges](https://www.gymaholic.co/articles/the-best-rep-range-to-build-muscle#effective-reps-are-key-for-muscle-growth) will help you get results, but some are more sustainable than others. In this female’s workout program we will primarily focus on 8-15 reps. This will help you get stronger and build up muscle endurance. When looking at body weight exercises that do not require weights, the rep range can be increased. Since you are not limited by a set amount of weight, you are simply going through the motions of the exercise (flexing and relaxing the muscles) which requires less effort but can be very effective in strengthening the targeted muscles. When warming up, less weight should be used. The point of a [warmup](https://www.gymaholic.co/articles/warming-up-and-stretching) is to get the muscles and joints active and accustomed to the motion you’ll be doing at a higher weight to reduce the risk of injury. You should struggle to reach the given rep ranges, if it feels too light or too heavy adjust the weight accordingly. Make sure to perform each exercise with a good form and a full range of motion. In this women’s training plan we want to help you maximize results with workouts that are sustainable in the long run. However, be practical and start a new set when you feel well rested. You will see exercises with the prefix S1, S2, S3, etc. For example if you see S1 squat, S1 lunge, it means you need to perform these exercises back to back before taking a rest. This women’s workout routine will help you get results, but don't hesitate to make changes to it. For example, if you're a beginner you might want to reduce the number of sets to 3 instead of 4. \| \| \| \|---\|---\| \| Hip Thrust & Deadlift \| \| \| [Barbell Hip Thrust](https://www.gymaholic.co/exercises/131/barbell-hip-thrust) \| 3 x 6 reps \| \| Rest \| 120 seconds \| \| [Romanian Deadlift (RDL)](https://www.gymaholic.co/exercises/931/romanian-deadlift-rdl) \| 3 x 8 reps \| \| Rest \| 120 seconds \| \| Glute Kickback \| \| \| [Side Sweep Glute Kickback (Right side)](https://www.gymaholic.co/exercises/557/side-sweep-glute-kickback) \| 3 rounds x 12 reps \| \| [Side Sweep Glute Kickback (Left side)](https://www.gymaholic.co/exercises/557/side-sweep-glute-kickback) \| 3 rounds x 12 reps \| \| Rest \| 90 seconds \| \| Pull Through \| \| \| [Cable Pull Through](https://www.gymaholic.co/exercises/272/cable-pull-through) \| 3 x 15 reps \| \| Rest \| 90 seconds \| You can follow this women’s workout plan in our app: \| \| \| \|---\|---\| \| Strength \| \| \| [Barbell Bench Press](https://www.gymaholic.co/exercises/112/barbell-bench-press) \| 3 x 8 reps \| \| Rest \| 120 seconds \| \| [Inverted Row (Or assisted pull ups if you can.)](https://www.gymaholic.co/exercises/617/inverted-row) \| 3 x 8 reps \| \| Rest \| 90 seconds \| \| [Seated Dumbbell Press](https://www.gymaholic.co/exercises/453/seated-dumbbell-press) \| 3 x 12 reps \| \| Rest \| 90 seconds \| \| [Lat Pulldown](https://www.gymaholic.co/exercises/703/lat-pulldown) \| 3 x 12 reps \| \| Rest \| 90 seconds \| \| \| \| \|---\|---\| \| Front \| \| \| [Crunch](https://www.gymaholic.co/exercises/7/crunch) \| 3 rounds x 10 reps \| \| [Leg Pull In](https://www.gymaholic.co/exercises/715/leg-pull-in) \| 3 rounds x 10 reps \| \| Rest \| 60 seconds \| \| Obliques \| \| \| [Alternate Heel Touch](https://www.gymaholic.co/exercises/38/alternate-heel-touch) \| 3 rounds x 10 reps \| \| [Side Plank Pulse (Right side)](https://www.gymaholic.co/exercises/190/side-plank-pulse) \| 3 rounds x 10 reps \| \| [Side Plank Pulse (Left side)](https://www.gymaholic.co/exercises/190/side-plank-pulse) \| 3 rounds x 10 reps \| \| Rest \| 60 seconds \| \| Cardio \| \| \| [Treadmill (Light jog)](https://www.gymaholic.co/exercises/2793/treadmill) \| 1 x 30 minutes \| \| Rest \| 120 seconds \| \| \| \| \|---\|---\| \| Squat \| \| \| [Barbell Squat](https://www.gymaholic.co/exercises/162/barbell-squat) \| 3 x 8 reps \| \| Rest \| 120 seconds \| \| Lunge \| \| \| [Dumbbell Reverse Lunge (Right side)](https://www.gymaholic.co/exercises/920/dumbbell-reverse-lunge) \| 3 rounds x 8 reps \| \| [Dumbbell Reverse Lunge (Left side)](https://www.gymaholic.co/exercises/920/dumbbell-reverse-lunge) \| 3 rounds x 8 reps \| \| Rest \| 90 seconds \| \| Finisher \| \| \| [Glute Bridge](https://www.gymaholic.co/exercises/552/glute-bridge) \| 3 x 12 reps \| \| Rest \| 90 seconds \| \| [Calf Raise](https://www.gymaholic.co/exercises/294/calf-raise) \| 3 x 12 reps \| \| Rest \| 60 seconds \| ![]() Share it \| \| \| \|---\|---\| \| Shoulders \| \| \| [Overhead Press (OHP)](https://www.gymaholic.co/exercises/840/overhead-press-ohp) \| 3 x 8 reps \| \| Rest \| 120 seconds \| \| [Dumbbell Lateral Raise](https://www.gymaholic.co/exercises/424/dumbbell-lateral-raise) \| 3 x 8 reps \| \| Rest \| 90 seconds \| \| Arms \| \| \| [Cable Curl](https://www.gymaholic.co/exercises/212/cable-curl) \| 3 rounds x 12 reps \| \| [Cable Tricep Pushdown](https://www.gymaholic.co/exercises/285/cable-tricep-pushdown) \| 3 rounds x 12 reps \| \| Rest \| 60 seconds \| \| Cardio \| \| \| [Treadmill (Steady State)](https://www.gymaholic.co/exercises/1395/treadmill-steady-state) \| 11 rounds x 2 minutes \| \| Rest \| 120 seconds \| \| [Treadmill (High Intensity)](https://www.gymaholic.co/exercises/1326/treadmill-high-intensity) \| 10 rounds x 20 seconds \| The workouts shown above represent the first week of this 5 day workout plan for women. In the Gymaholic app, this plan continues over multiple weeks with: - Progressive increases in volume and intensity - Built in rest days for recovery - New workout variations to prevent plateaus Do this workout routine for 4 weeks to see significant result, then you can start switching things up with our [other training plans.](https://www.gymaholic.co/articles/women-strong-workout-and-meal-plan) You can still make great progress without any equipment. Don’t hesitate to contact us if you have any questions. Share it ## Frequently Asked Questions The 5-day toning workout plan for women focuses on a combination of strength training and cardio to build muscle, burn fat, and improve muscle definition. It emphasizes lower body workouts and includes a mix of HIIT and LISS cardio sessions to enhance overall fitness. Cardio helps improve oxygen delivery to muscles and aids in fat loss, contributing to a leaner appearance. It is important to vary intensity levels, such as moderate and vigorous, to maximize the benefits of cardio in your workout routine. Yes, the workout plan is designed to be challenging yet manageable for both beginners and those returning to training. It provides a structured approach to help users stay consistent and see progress over time. HIIT (High Intensity Interval Training) involves short bursts of intense exercise followed by rest, while LISS (Low Intensity Steady State) involves sustained, lower-intensity exercise. Both types are included in the workout plan to optimize fat loss and cardiovascular health. For more on cardio benefits, check out [7 Health Benefits of Why You Should Do More Cardio](https://www.gymaholic.co/articles/why-do-more-cardio). If you experience joint pain, it is advisable to replace HIIT sessions with LISS cardio to reduce impact and stress on the joints. Listening to your body and modifying exercises as needed can help prevent further discomfort. Nutrition plays a crucial role in achieving a toned body. Ensuring your diet supports muscle growth and fat loss is essential for visible muscle firmness. For a detailed guide, explore our [Cutting Meal Plan for Women to Lose Fat and Keep Muscle](https://www.gymaholic.co/articles/women-nutrition-plan-toning-and-lose-fat). Using a fitness app like the [Gymaholic App](https://www.gymaholic.co/app) can help you track your workouts, monitor progress, and stay motivated. The app offers features to log exercises, set goals, and view your improvements over time.
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