The first step to losing weight and getting fit is to have a workout plan.
A good quality exercising program that will give you a guide through all that you need to do to get to your goal.
If you’re wondering how to tone your body, you have to know that a good workout plan is a necessity.
Because of that, I have the best toning workout program for you!
After I guided you through the Weight Loss Workout Program, now it’s time for the body toning workout plan.
If you have weight to lose, but your goal is to tone some muscles too, this plan is what you need.
Actually it’s split workout program.
Split training is a great exercising technique, that is working on one body part, or one muscle group at a time.
You can combine the muscle groups, but they should contain only one bigger muscle group.
The only rule is that the bigger muscle group is trained first, for example, if you have chest and biceps, you should do chests first and then biceps, or if you have back and triceps, your back should come first, and then the triceps.
By doing one muscle group at a time, you can focus on that muscle group, and by doing that you give great definition and shape to your muscles.
You’ll lift more, and by doing that your muscles will feel the change fast and will start getting toned and curved.
For all of you girls out there, that want to lose fat and tone their muscles, here’s the best toning plan for you!
This is actually the workout program that helped me change my life!
I used it myself, and it got me great results.
This workout program is a great choice if you want to look not just skinny, but toned, strong and sexy!
The amount of cardiovascular exercises are a little bit shorter here, and the accent is on strength training.
So you’re gonna get sculpted body with curves and toned muscles!
Now let’s head on to the toning workout plan!
Ps: This girl in the picture is Mia, a friend of mine.
She started doing this workout program, and after a few months her body started changing.
It got toned and sexier, as you can see for yourself.
Don’t wait a second girl, you can change your life too!
Tone Your Body Workout Plan
- Day 1: Chest (4 exercises) + Biceps (3 exercises) + Cardio (30 min)
- Day 4: Shoulders (5 exercises) + Cardio (30 min)
- Day 5: Cardio (1 hour)
- Day 6: Rest
Important Notes:
Cardio workouts are important!
They go right after the strength training – never before it.
They’ll help you maximize the fat burn and get better results!
Also, you can add ABS workouts in any day by your choice.
Stretch at the end of every single training!
One exercise should contain 3-4 sets with about 10-13 reps.
Start slow, and light in the first month, but as time goes by don’t forget to put on some weights and make it really challenging!
And one more really important fact:
DON’T FORGET TO SPICE IT ALL UP WITH A GREAT NUTRITION PLAN! 🙂
Here’s my Healthy Eating Plan – Meal Planner To Change Your Life
This is the best weight loss diet I’ve ever had – it changed my life, and the life of my friends!
Fit body is made in the kitchen!
If you like this how to tone your body workout plan, don’t forget to share it with your friends!
I like the helpful information you provide in your articles.
I’ll bookmark your blog and check again here regularly.
I’m quite certain I’ll learn a lot of new stuff right here!
Good luck for the next!
Hi, i was just wondering where the biceps workout is? Because the biceps (word) doesnt bring me to any link? So what are the three exercises for the biceps?
Cristina,
Sorry about that, here’s the link:
https://fitgirlsdiary.com/2014/08/21/full-biceps-workout-routine-get-sexy-toned-arms/
Also, have you seen my Breaking Fat Workout Program?
You have videos there too, so head on:
https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
Moni,
Thanks so much for the reply! I was just also wondering; my daughter is 14 years old and she would like to join me on this fat burning exercise plan, would it be ok for her to do it as well?
Thanks!
Christina,
Why not?
Exercise is healthy no matter what age you are 🙂
I wish you great results and don’t forget to make a before and after photo 😉
Love <3
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Hi,
Do you do your cardio before you train the muscles or after?
I’ve been a fitness instructor for 5 years now. We were taught to do your cardio after lifting, I’ve consulted with many fitness professionals through the years and they seem to all agree. Good luck!
Yes, cardio should come after your strength training. There are people that think different, but I think the right thing is after your strength training.
What do you do for day 7?
On day 7 you just start your workout again from day 1, I guess!
Do you have the link to the bicep workout? Thanks!
Yes! I’m looking for some change ups in my routine and would like this too!
https://fitgirlsdiary.com/2014/08/21/full-biceps-workout-routine-get-sexy-toned-arms/
here you go! 🙂
Yes, cardio should come after your strength training. There are people that think different, but I think the right thing is after your strength training.
Hi. How long did you get that body on the “after” picture?
It takes months of hard work. For me it was a whole year, and for this girl, I think it was around 3-4 months, because she was skinny already, and she just needed to define those muscles.
Just please, don’t be afraid of the time, because the time will pass anyway. Think about getting it no matter what, and you won’t even bother about the time.
All the best!
Absolutely love and appreciate your profound answer to this question! It seems time can never go fast enough when your trying to see results!
So glad I found your website!
On your other page on your website about Abs, you state to never workout your abs everyday. (Only to do it every 48 hours) on this Instagram page you say you can do your Abs daily. Which is correct? Thanks.
Hi Lee,
The thing is that you can add abs workout any day you like, not everyday of course. It has to pass 48 hours, in order to not burn your muscles instead of toning them.
I’ve said it wrong, my mistake.
All the best
Monica
I’m trying to get an hourglass figure, will this workout program work?
Hi Rose,
Yes it will! As you lift weights, your body starts getting it’s curved shape.
Give your 100% in the gym, and you’ll get the results faster than you think.
All the best
Monica
What should you be eating during this training? How many calories? What ratio of carbs to protein to fats?
Hi Devon,
I always recommend protein based diet, and just eating clean with a lot of fruits and veggies.
Carbs can come before the training, and after the training you should keep it protein.
All the best <3
Hey Moni! How many ABS exercises should we do? Thanks, you’re an inspiration! xxx
Hey Rebecca,
3-4 exercises with 3-4 sets each and 10-15 reps.
Keep up! 🙂
Hi, I’ve been doing this plan for the past week or so, and I have a few questions.
1. I don’t have time for a 2 hour workout. I have about one hour in the morning and one hour in the evening. I was wondering if I’d get the same results if I did cardio in the morning and the strength training in the evening?
2. What do I do for an hour of cardio?? I’m very impatient and I only have a treadmill to do cardio. I was wondering what I can do to keep my busy and going on Day 5.
Thank you! This workout has been kicking my butt and I enjoy it a lot compared to other plans I’ve tried.
Hi Valerie,
1. Yes you can do that, that’s even better! 🙂 I was working out like that for a few months, and that’s when I made a post about the benefits of doing cardio in the mornings.
It works, so keep it up that way!
2. I’d suggest watching a tv series when doing cardio. The time passes really fast that way!
Cardio is not the funniest way to workout, but we have to do it.
Try doing cardio with “Friends” or “Grey’s Anatomy” – it worked for me and I hated cardio 🙂
I’m so happy that you like my workout program, and I promise you that you’re gonna see great results! Just keep going!
Love
Monica
Awesome! Thank you so much 😀 I think I might go ahead and finish Grey’s Anatomically once and for all.
Hey Moni,
Can you post a link to the tricep workouts.. the one here goes to back workouts
Here you go:
https://fitgirlsdiary.com/2014/04/01/arm-workouts-triceps-exercises-to-kill-those-bingo-wings/
^^
Oh, sorry for the late answer 🙁
Here you go:
https://fitgirlsdiary.com/2014/03/19/full-back-workout-get-a-sexy-back/
Hi !
Can you tell me how many time this workout takes you daily ? (Like 45 minutes, 1h or more ?) I’m a student so I don’t have that much time everyday ^^’
Hi Pinky,
Well it depends on how fast you are. It takes me 60-70 minutes tops every day.
I think that that’s the perfect time for a workout.
If you keep the stamina higher thought, you’ll get better results too.
So don’t make big pauses between the exercises and between the sets, and you’re going to make it through the workout for an hour tops.
Monica
That could fit pretty much easily then, thank you for your answer !
This is so helpful. I love that it’s free and there are so many different work out plan options. I have been sticking with this for a while and I love it. For someone who didn’t know what she was doing in the gym, this has surely helped! Thank you!
Glad I helped you Anik!
All the best to you 🙂
Hi! I’m really trying to get fit and toned after being anorexic for 2 years and loosing 70 pounds. I am now 105 pounds but am no were close to having abs. I try to lift weights but I can never increase even when I drink whey shakes. I very nervous to start my journey to getting in shape but excited as well. Right now I look like tour frind in the picture skinny but have the bottom stomach pouch any advice?
Hi Shelby,
My advice to you will be to eat proteins, fibers and healthy fats.
Carbs are a great option before your workout, since protein cannot give you the extra energy the way carbs can.
Try choosing healthier ones, such as whole grain flours, whole grain pasta and rice etc.
After your workout drink protein shakes, and eat clean proteins such as meat, eggs and beans.
Don’t get discouraged, because Rome wasn’t build in one day, right?
Keep trying and keep going slow, but confident, and I promise you’re gonna make it!
Love,
Monica
I found your website after searching for weight training for women. I really enjoy your advice above for the routine, and as some have suggestion, combining days when I can’t get to the gym. I still aim for at least 2-3 days of cardio after weights.
I wanted to say that I have a slipped disc in my back and had knee surgery in the past. I’m also quite overweight, bordering obese on the BMI scale, but I’m able to do almost all the above weight training either at home with dumbbells or at the gym with equipment.
I’m not trying to lose weight, but to strengthen my back and body after having the disc slippage. There are a few exercises my PT says I cannot do, but almost everything you have listed above is approved.
I didn’t notice any difference until about 2 months into strength training. The difference didn’t come with any weight loss, but with strength over all and my flabby parts are becoming less so. Thank you again for the above!
Hi Rachel,
I’m so glad that I could help!
Comments like this make my day – honestly I’m smiling right now 🙂
I’m so happy for you, and so glad that you have results – I always say that the scale doesn’t matter and here’s another prove.
Please feel free to write me whenever you feel like you’re loosing motivation, or if you want to share something and have some questions and concerns – I’ll be more than happy to help.
Love,
Monica
Can you alternate the days? or do I need to keep the days in order?
Yes you can do that! 🙂
Sorry that I haven’t noted that in the post.
Kind regards
Hi Monica, you are such an inspiration! I am a 23 year old female and I weigh 280 pounds. I don’t think I am the typical 280 pound person though, since I am an EMT and lift/move people all day and I used to work out all the time so I have quite a bit of muscle. I started doing the weight loss program but I am afraid that due to my size I might begin to get too flabby. Can I go straight to the toning program or would you suggest I do the weight loss program first?
Hi Stacy,
Well, first of all I’m so glad you like my blog, thanks a lot for all the kind words 🙂
If you’re warmed up already, you can go straight on the toning workout program.
I just wanted to pitch you in my new workout plan: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
If you wan to, you can do the warm up weeks, and then skip onto the tone up phase, and make a little finish with the break up phase.
Just an idea 🙂
You have free calendar schedules and videos, so I hope you like it.
Let me know what you think,
Love, Monica
Diet is also very important- if you try loosing fat, increase your protein intake. It will maintain your muscles – so you only burn fat, not muscles.
You can claim a free pack of whey protein by following this link:
http://www.theproteinworks.com/referral-program/OTExODdqMnQ=/
I know you say to do the bigger muscle groups first, but does that mean that I do consecutive exercises for that group before moving on to the next? Because I have been switching back and fourth between muscle group exercises to give my muscles a small break. I am switching over from the weight loss program.
Mia,
You should always exercise bigger muscle groups first, and then move on to the next group.
For example, back always come before triceps, because of that you should do 4 back exercises, with 3-4 sets and 12-15 reps each, doing one exercise at a time and then continue to do the other.
After you finish with back workout, you move to triceps exercises.
That’s the rule 🙂
I hope it seems clear now, if you have any other questions please feel free to contact me.
I am interested in trying this workout, but I noticed that there is only six days. What should I do on the seventh day? I have found your website very useful and I am so glad I have stumbled upon it!
Hi Maddi,
i’m so glad that you like my blog and find it inspiring.
The 7th day is rest day.
You have to include a rest day in the program because rest is a part of the process too, so on the 7th day you don’t exercise.
And have you checked out my new Breaking Fat workout program?
That’s a great program too, with a lot of schedules and printable calendars, workout videos, motivations, meal planners and every single thing you need to get fit.
Hi quick question- I use your workouts but I’ve been working out for quite a bit of time so I work each muscle twice a week (legs and butt on monday and thursday, back and triceps on tuesday and saturday, etc.) I’ve been doing cardio everyday after my strength training for half an hour but I’m not into it anymore. Could I cut my cardio to three times a week or would that hurt my progress? Thank you! I love your blog!!
Well I think it’s okay to cut the cardio, since strength training is more important.
Cut it down, but don’t forget to give your 100% for the strength training 🙂
I’m so glad you like my blog,
All the best
Hi Moni! I love your site and this workout program is excellent! I will be starting it Monday and can’t wait for summer results! (I’ll send you before and after pics if you’d like :))
One question, can you give a guideline as to how much weight I should be using for these exercises? I’ve been into fitness for many years but I’m always curious how much weight the avg woman uses for each muscle group.
Also, like I said I love your site but it seems to be very buggy/janky and slow (frustrating to navigate). Maybe you could have that checked out so it runs smoothly? It’s the one thing that could deter me from being a regular visitor here.
Thanks and you’re the best! Keep inspiring us all!
Would you suggest this workout for pregnancy? I did sculpting classes before I was pregnant but I now workout around morning sickness so I miss the class. I wanted to try this workout routine but would you suggest anything different or a different kind program?
I would definitely suggest a strength training for pregnancy.
I did a little research on that, so you can see for yourself here: https://fitgirlsdiary.com/2015/03/31/lifting-for-two-is-it-safe-to-lift-weights-during-pregnancy/
And I believe that the toning workout program is a great choice, so go for it 🙂
Hi Moni
which workout program do you think is better to gain weight and muscles. Also it would be helpful for which diet plan to use.
love your site and thanks
I’d definitely suggest the extra muscle toning workout plan, here it is:
https://fitgirlsdiary.com/2014/03/14/gaining-muscle-program/
And here’s my meal plan: https://fitgirlsdiary.com/2014/03/08/my-diet-program/
I warmly suggest you to read my giving up sugar article, and see what does healthy really means.
Glad you like my blog, I wish you great results! 🙂
heyy I came across you website and liked the weight loss program and toning program but I am little bit confuse which one to pick can you please suggest which is the better option. I am Indian height 5.2 and weight 62 kg age 30 , I live in Finland and started eating good and going gym 3 weeks back . although I have to reduce fat from all over the body and spot reduction is not possible but my main problem area is my muffin top and bigger boobs. I want to be in better shape please help
What about my Breaking Fat program?
Check it out, I think it’s the best one for you, since it’s a perfect combo of the 3 programs 🙂
Here it is: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
hey thanks for your reply , I have started the breaking fat program this week 🙂 but i have skipped the warm up phase cause i was already working out from few weeks , will update you the progress…. 🙂
Hey, do you think that it would be okay to replace the 30-40 minutes of cardio (LISS I’m assuming) with 15 minutes of HIIT? I much prefer HIIT and I’ve heard that it’s actually better for burning fat than LISS
Hi Steph,
HIIT workouts engage muscles too, and you don’t need to stress the muscles at the end of your training.
Slow, fat burning activities are always recommended in addition to strength training.
So after your weight lifting session, it’s definitely a better idea to hit the cardio.
Also, the duration of the cardio training matters too, the longer the better 🙂
Im really enjoying ur toning plan workout. I actually just started today but im having an issue and cant find a link to ur bicep workout. Do u have one?
Natalie
Yes I do, I got two actually 🙂
Here they are:
https://fitgirlsdiary.com/2015/04/23/free-weights-full-biceps-workout-tone-your-arms/
https://fitgirlsdiary.com/2014/08/21/full-biceps-workout-routine-get-sexy-toned-arms/
Glad you like my program, I wish you great results 🙂
Hi Monica! I was interested in doing this workout program but in a 3 day split. What muscle groups should I combine on these 3 separate days? Also, my schedule is very busy right now so does it have to be the same 3 days every week? I never know what days I’ll be able to go to the gym. Is two days in a row okay sometimes? For example, Monday Tuesday then Friday? Or will the mixup of days each week hinder my progress? Thank you!!!
Anne,
I am sorry to tell you but 3 days a week is not enough 🙁
You should push it at least to 4 days, if not 5.
They don’t have to be the same days in the week, just make sure to exercise at least 4 days a week.
You can also move your gym workout in the comfort of your home, by investing in a set of resistance bands.
Hey it’s me Christina once again!
I am trying to officially plan my workout routine/schedule and i realized when looking at these workouts they mainly only include exercises that must be done at the gym. So i was wondering if you have programs or anything that doesn’t require me going to the gym. I do have a treadmill at home and if necessary i will go out to buy weights. My goal is to get toned up by the summer and im hoping 2 months can give me enough time. So if you have any workout routines available that i can use that dont require going to the gym, please let me know!
Thank you so much. p.s. your website and effort into these programs are truly inspiring.
Hey it’s me Christina once again!
I am trying to officially plan my workout routine/schedule and i realized when looking at these workouts they mainly only include exercises that must be done at the gym. So i was wondering if you have programs or anything that doesn’t require me going to the gym. I do have a treadmill at home and if necessary i will go out to buy weights. My goal is to get toned up by the summer and im hoping 2 months can give me enough time. So if you have any workout routines available that i can use that dont require going to the gym, please let me know!
Thank you so much. p.s. your website and effort into these programs are truly inspiring.
This program has helped me tremendously! By splitting up the muscle groups and days, I now am able to get a quality workout in benefitting ALL the muscle groups. Before, doing an upper body day and lower body, by half way through my workout, I was getting fatigued and the last few muscle groups were poorly worked. I’ve been weight training for 20 years and started this a year ago, what a difference! I am so grateful for your advice, thank you!
Kristi,
Girl, you just made my day!
I’m SO happy to hear I helped you build a better body.
This kinds of comments mean the world to me and I am super glad everything works for you!
If you want to, send me a before and after picture and I’ll be more than happy to write an article about your journey – it would be an honor.
+ have you checked my new meal program yet?
Hi Moni,
I am trying to reduce weight 8 kg to go as well as I have to get toned ; I am working for lean body ,will this workout is better or breaking fat will be better option ???