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Workout Plans For Women To Tone At Home

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For most women, working out is all about shedding pounds. The weighing scale is the only measure of the results that a workout plan yields.

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But, there is more to a good workout routine than that. After you cut down on the fat, the next step is to make sure that your muscles are toned. This is an indication of better quality of muscles. It is also an indication that you are getting stronger. Of, course, your body looks fabulous when the muscles are toned and in shape.

To get the body that you desire, you do not have to hit the gym or push heavy weights. Follow this simple plan at home and you will notice the difference in the first month.

Women’s Workout Plan to Tone at home

This workout plan contains body-toning exercises for females and breaks the body into two sections. It begins with arms and abs. Then, the workout moves into back and legs.

This is a five day toning workout plan. Three days are dedicated to the arms and abs. This is the body part that women struggle the most with when it comes to toning. The next two days are dedicated to the other muscles. This break-up of the routine also makes sure that you do not work on the same group of muscles each day.

That way, your muscles have enough time to recover before you work on them again.

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Monday, Wednesdays and Fridays

On these three days, you will workout on your abdomen and arms. Start with arm exercises and then move on to the abdominal muscles.

Arm workout

Inchworm

Inchworm

Stand with your feet shoulder-width apart. Bend forward and place your hands on the floor. Now, walk the hands forward to get to a plank position. Walk back to the starting position and repeat.

Perform 3 sets of 10 repetitions each.

Plank ups

Plank ups

Start with a high plank position. Then bend the elbow to rest one forearm on the floor at a time and then go back to the starting position.

Perform 3 sets of 8 repetitions each.

Push ups

Push ups

Lie down on the floor. Place your palms on either side of your chest. Then, push your body up to get to a high plank position and then lower it as much as possible. Push through the arms and go back to the plank position

Perform 3 sets of 5-8 repetitions.

Tricep Dips

Tricep dips

Place a box behind you. Sit with your back facing the box and your legs stretched out in front of you. Place your palms on the box with your palms facing you. Then push your body up till your arms are straight. Then lower the body by bending the elbows.

Perform 3 sets of 5-8 repetitions.

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Abdomen workout

Crunches

Crunches

Lie down on your back. Bend your knees and keep the feet on the ground. Now lift your upper body up and reach towards the knees. Make sure you do not strain your neck.

Perform 3 sets of 10-12 repetitions each.

Bicycle Crunches

Bicycle crunches

Lie down on your back and pull your knees towards your chest. Now straighten alternate legs as if you are cycling in air. As you do this bring your elbow towards the knee that is bent. You use the opposite knee and elbow. So, if your right knee is bent, bring the left elbow towards it.

Leg Raise

Leg raises

Lie down on your back. Lift both the legs off the ground and then lower them till they are inches from the ground. Then lift them up again.

Side Plank

Side Planks

Lie down on the side. Now, lift your body up on the forearm that is facing the ground. Make sure that the elbow is directly under the shoulder.

Perform three sets of 20 seconds on each side.

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Tuesday and Thursday

The back and legs in focus on these days of the toning workout plan at home. Start with the back muscles and then move on to the legs.

Back

Bent Over rows

Bent over rows

Stand with your feet at shoulder width. Hold a dumbbell or bottle in either hand. Then bend forward keeping your back straight. Extend your arms in front of the chest. Then, pull your elbows back till your palms are on the sides of your hip. Go back to the starting position.

Perform 3 sets of 10-12 repetitions.

Seated Rowing

Seated rowing

Sit down with your legs extended in front of you and your back straight. Now extend your arms in front of you with a dumbbell or bottle in either hand. Pull your elbows back till your palms are by the chest. Go back to the starting position.

Perform 3 sets of 10 to 12 repetitions.

Superman

Superman

Lie down on your stomach. In one motion lift your arms and legs off the ground. Hold for three seconds and lower them.

Perform 3 sets of 10 to 12 repetitions.

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Legs

Squats

Squats

Stand with legs shoulder width apart. Then lower your hips as if you are sitting on a chair. Bend the knees to 90 degrees and then go back to the starting position.

Perform 3 sets of 8-10 repetitions each.

Lunges

Lunges

Stand with your feet together. Then take a big step with your right leg. With your feet planted firmly, bend both the knees to 90 degrees. Make sure your weight is in the center. Then go back to the starting position.

Perform 3 sets of 8-10 repetitions on either side.

Wide Leg Lunges

Wide leg squats

Stand with your feet a little wider than shoulder distance. Then turn the feet out. Lower your hips as much as possible and come back to the starting position.

Perform 3 sets of 8-10 repetitions.

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Important Tips

Do's

  • Make sure you warm up before you perform ant body toning exercises for females.
  • Add one day of cardio after the routine. It could be any activity of your choice.
  • Make sure you eat nutritious food. Split your meals such that you eat every two hours.
  • You can include healthy, high calorie snacks like nuts and dry fruits.
  • Drink water before and during the workout to stay hydrated.
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Don'ts

  • Don’t over train. Increase the repetitions only when you feel ready.
  • Do not follow any toning workout plan at home without consulting your doctor if you have any medical issues or injuries.
  • Do not skip meals.
  • Do not work out without the proper attire. Even when you are at home, gear up.
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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

Get Free Home Workout Plan for Women

What's your Gender?
Male
Female
1 / 4
What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
ft
in
Your weight is...
Generate Diet Plan
Generate Workout Plan
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