One-Month Workout Plan for Women

Slim down and tone up in one month.

Slim down and tone up in one month.

Achieving and maintaining a fit body requires a commitment to lifelong healthy habits. But before you get discouraged, it is possible to make noticeable changes in your physique and fitness level in as little as one month. Skip the fad diets in favor of a consistent workout program that includes cardiovascular and strength-training exercises combined with a nutritious diet to maximize your results.

Cardio

A one-month workout program for women requires cardiovascular exercise to aid in weight loss. Cardio is any type of activity that raises your heart rate and breathing rate, according to Best Health. It increases caloric burn for fat loss all over the body, including stubborn areas such as the butt, tummy and thighs. The NHS recommends that healthy adults engage in 150 minutes of moderate-intensity or 75 minutes of vigorous exercise per week. Aim to meet these standards with a combination of three to five weekly cardio workouts that are 30 to 60 minutes in length. Try changing up your activities with running, swimming and biking to prevent boredom and challenge different muscles.

Core Exercises

Train your core every second day during your one-month workout plan. A day off in between workouts will help muscles recover and prevent injury or excessive fatigue. The core consists of the abdominals, back and gluteal muscles, which help to stabilize the body during lifting activities as well as give you a lean, sleek physique when toned and tightened. Choose five to 10 core exercises to do per workout, completing three sets of 10 to 15 repetitions each. A sample workout might include front planks, side planks, bridging, superman and crunches. Add a stability ball in the third week of your month-long program to increase the difficulty of exercises.

Upper Body

Train your upper body to increase strength and show off a toned set of arms in sleeveless tops. Do an upper-body workout two to three times per week and target all the major muscle groups including the arms, shoulders, chest and back. Do 10 to 15 repetitions of each exercise for three sets in total. Increase reps, sets or weight lifted as the weeks progress to advance workouts, increase muscle mass and tone up. A sample workout may include biceps curls, triceps dips, shoulder presses, seated rows, chest presses and pushups.

Lower Body

Get a toned and sexy pair of legs with a lower-body workout done two times per week. Target the quadriceps, hamstrings, calves and inner and outer hips with a circuit routine consisting of 10 to 12 repetitions for three sets in total. Exercises may include squats, standing hip abduction and adduction, lunges, calf raises and deadlifts. Increase the difficulty of exercises over the course of a month by adding dumbbells to your squats and doing walking lunges instead of stationary.

 

About the Author

Jennifer Andrews specializes in writing about health, wellness and nutrition. Andrews has a Master of Science in physical therapy from the University of Alberta as well as a bachelor's degree in kinesiology. She teaches yoga and pilates and is a recent graduate of the Institute of Integrative Nutrition.

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