Workout routines for toning are the main subject of this page.
I want to discuss the topic of toning and give you a workout routine to help you tone up faster than ever before.
In order to tone up, you need to understand the overall picture.
Weight lifting workouts, aerobic workouts, and diet in combination will lead to the fastest results. Skip one of them and your results will be less than ideal.
The toning routines discussed on this page are the weight lifting part of this overall picture. More info on all the other components of a complete program can be found on this website.
The entire point of this website is to give you a complete program that works fast and gives permanent results.
What Does “Toning Up” Mean?
When you say you want to tone up, do you know exactly what you want?
You most likely mean that you want to burn fat and keep all the muscle you currently have or maybe even build a small amount of muscle.
By burning fat, you start to see your muscles better and they appear to have toned up. In reality, you have only burned fat from the area giving the appearance that your muscles have toned up.
When you burn fat and lose weight, you need to lift weights to help you keep all the muscle mass you currently have. Muscle is your biggest ally in your attempt to tone up.
Weight lifting routines will help you keep the muscle you have while you attempt to lose weight and burn fat.
Weight lifting is an absolute requirement for toning.
Your Best Option for Toning Up
If you want to tone up fast, a full body workout is the best option performed 3 times per week. You'll want to work each major muscle group with one of the best compound exercises for each muscle group.
And yes, I said a single exercise for each muscle group once per workout. That's all you need for great results.
Here are the best exercises to use in workout routines for toning:
| # | Exercise | Muscle Group |
| 1 | Squats | Quadriceps |
| 2 | Bench Press | Chest |
| 3 | Romanian Deadlift | Hamstrings |
| 4 | Rows | Back Depth |
| 5 | Overhead Press | Shoulders |
| 6 | Chin Ups | Back Width |
| 7 | Standing Calf Raise | Calves |
| 8 | Parallel Dips | Triceps |
| 9 | Dumbbell Curls | Biceps |
| 10 | Pinwheel Curls | Forearms |
The full body workout is one of the best workout routines for toning because you burn so many more calories due to the extensive use of compound exercises that use a greater amount of muscle mass.
In order to ensure you are making progress, I've put together a weekly weight lifting schedule for you with the number of sets and reps to perform each workout.
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Workout 1 | Rest | Workout 2 | Rest | Workout 3 | Rest | Rest |
Now use the following table to know how many sets and reps of each exercise to do each week. This allows you to increase the amount of weight you are lifting every workout.
Start out with light weights and take it easy in the beginning. Then, start pushing a little harder each and every workout.
Do the 10 weight lifting exercises listed in the table earlier for the number of sets and reps shown in the table below. Rest 60 seconds between sets and 90 seconds between exercises.
| Toning Up | Workout 1 | Workout 2 | Workout 3 | |||
| Week | Sets | Reps | Sets | Reps | Sets | Reps |
| 1 | 1 | 8 | 1 | 12 | 1 | 15 |
| 2 | 2 | 15 | 2 | 15 | 2 | 15 |
| 3 | 3 | 15 | 3 | 15 | 3 | 15 |
| 4 | 1 | 12 | 1 | 12 | 1 | 12 |
| 5 | 2 | 12 | 2 | 12 | 2 | 12 |
| 6 | 3 | 12 | 3 | 12 | 3 | 12 |
| 7 | 1 | 8 | 1 | 8 | 1 | 8 |
| 8 | 2 | 8 | 2 | 8 | 2 | 8 |
| 9 | 3 | 8 | 3 | 8 | 3 | 8 |
| 10 | 1 | 5 | 1 | 5 | 1 | 5 |
| 11 | 2 | 5 | 2 | 5 | 2 | 5 |
| 12 | 3 | 5 | 3 | 5 | 3 | 5 |
There you go. The above full body workout routine is the best free workout routine you will find for toning up fast.
Ensure you eat the best sources of food and do cardiovascular exercise at least 3 times per week. Aerobic exercise is the only activity that burns fat directly from your body. I hope you've enjoyed this page on workout routines for toning.
Get a copy of the WLC System and start using the techniques within to tone up even faster.
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