Top Workout Routine For Women Who Want To Get In Shape (+ Diet/Nutrition info!)

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When it comes to getting fitter, leaner, and healthier obviously the entire process is pretty complex and is certainly not something that simply happens overnight.

To get in shape you need to work hard, you need to be motivated, you need to be driven, you need to be determined, and above all else, you need to have self belief.

With summer now pretty much upon us it’s time to really dig deep and work just that little bit harder to ensure we meet our goals and targets. For all of you women out there, bikini season is now upon us, and if you’d like to look your best when strutting your stuff down the beach this summer, you’ll need to put the work in at the gym.

If you’re sick and tired of going through the same routine, week in and week out, whilst barely seeing any results or progress, perhaps it’s time that you tried a new routine?


Here we’ll be taking a look at a top workout routine for women who want to get in shape. The routine involves 5 days of training per week, and combines a number of cardio and resistance-based exercises into one.

Not only is the program designed to obliterate body fat, it’s also designed to tone the muscles, build lean muscle mass, and improve stamina and endurance in the process.

So, if you’re ready to transform your body and build a physique to be proud of this summer, take a look at the following workout.

The 5 Day Workout Routine For Women:

Monday: Cardio and Full-body

Seated dumbbell shoulder press – 4 sets of 15 reps
Wide grip pull ups – 4 sets of 12 – 15 reps
Push ups – 4 sets of 20 reps
Bodyweight squats – 4 sets of 20 reps
Triceps extensions – 4 sets of 15 reps
EZ bar curls – 4 sets of 12 reps

HIIT – 20 minutes on the treadmill

Tuesday: Bodyweight circuits

Round 1:

20 squat thrusts
20 push ups
20 sit ups

*repeat three times and rest for 2 minutes

Round 2:

20 Bodyweight squats
20 walking lunges (10 per leg)
20 Spiderman push ups

*repeat three times and rest for 2 minutes

Final round:

20 – 30 hanging leg raises
20 mountain climbers
Plank (as long as possible, 30 seconds minimum!)

*repeat three times and end

Wednesday: Cardio circuits

Round 1:

15 minutes on the elliptical machine at a moderate/high pace

Round 2:

20 minutes on the treadmill at a 10% incline at a moderate pace

Round 3:

20 minutes on the stationary bike at a moderate pace

Final round:

15 minutes on the stair climber machine

Thursday: Cardio and full-body

Single arm dumbbell bicep curls – 4 sets of 10 reps per arm
Lying triceps extensions – 4 sets of 15 reps
Leg extensions – 4 sets of 12 – 15 reps
Standing calf raises – 3 sets of 20 reps
Butterfly pec deck machine – 4 sets of 15 reps
Dumbbell lateral raises – 4 sets of 15 reps
T-bar row – 4 sets of 12 – 15 reps

20 minutes steady state cardio on the elliptical machine

Friday: Core and full-body

Smith machine incline press – 4 sets of 20 reps
Barbell curls – 4 sets of 20 reps
Bodyweight squats – 4 sets of 20 reps
Seated shoulder press machine – 4 sets of 20 reps
Triceps rope pushdowns – 4 sets of 20 reps
Wide-grip lat pull-downs – 4 sets of 20 reps

Rest for 5 minutes

Lying leg raises – 3 sets of 20 – 30 reps
Incline stomach crunches – 3 sets of 30 reps
Oblique crunches – 3 sets of 30 reps

Things to remember before doing this workout routine

Before you consider doing this routine please get checked out by a doctor. If you have health problems you should see a dedicated personal trainer who can help you with your specific needs and requirements.

  • Before you begin any workout, it’s vital that you remember to stretch your muscles and properly warm up. The workout program listed above does NOT include warm ups or stretches.
  • Before you perform any working sets with weights or resistance equipment, you should always perform 2 warm up sets using a much lighter weight.
  • Ensure you drink plenty of water before, during, and after your workouts.
  • If the days listed above don’t fit into your schedule, you can alternate them slightly, although if possible, try to work it out so that you have two full days to recover before you begin all over again. The workout is physically gruelling and rest and recovery is key, especially with that type of workout.
  • Always choose a weight that tests you and pushes you to failure, or as close to failure as possible. If the program calls for 15 reps, you perform 15 reps but could quite easily have carried on for several more, try increasing the weight slightly.
  • Following your workout try to immediately consume a protein shake. Protein shakes won’t turn you into a she-hulk walking mass of muscle, but they will nourish your muscles, stimulate protein synthesis, and aid in recovery following your workout. This means that you will metabolise fat, build lean and toned muscles, and ache much less the following day.

A word on diet and nutrition

Before we wrap things up, we’ll have a quick word about diet and nutrition. Obviously this article is based mainly around exercise, as diet and nutrition is a great deal more complex, but we can still share a few helpful tips and pieces of advice based on what you eat and drink on a daily basis. To help you maximise your results and to reach your goals quicker, take a look at the following tips:

  • Aim to consume around 1g of protein per pound of bodyweight per day
  • Vary your diet and make sure to include plenty of fresh vegetables and fruits
  • Be careful of too much fruit as it still contains natural sugars that can affect weight loss
  • Stay away from processed foods and ready meals
  • Consume fresh, healthy, and balanced foods instead
  • Make sure to include a few healthy fat sources
  • Try not to combine healthy fats and carbohydrates in each meal. For example: One meal may be high in carbs and low in fat, whilst your next may contain moderate healthy fats and low carbs.
  • Drink at least 2.5 litres of water per day
  • Stay away from “diet” sodas as they contain harmful chemicals
  • Stay away from sugary cereal bars and snack on healthy foods such as seeds, fruit, and nuts
  • Aim to eat at least 6 small and balanced meals per day (two of which can be protein shakes)
  • If you feel like a treat MEAL at the weekend, allow yourself one every now and then, but be prepared to be set back by a day or two
  • Stay clear of alcohol as it slows the metabolism and contains toxins
  • Stay clear of simple carbohydrates such as those rich in sugar, and instead consume complex carbohydrates such as brown rice, potatoes, oatmeal, wholemeal bread etc
  • NEVER skip breakfast

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