gym routine for weight loss and toning female

Exercise Routines That Support Weight Loss

If your goal is to lose weight and tone up, you'll need to do both cardio and strength training at the gym.
Image Credit: LuckyBusiness/iStock/GettyImages

First things first: Toning up and losing weight aren't quite the same. Weight loss is more straightforward as it simply involves lowering your body weight, which can be done by dieting alone.

Toning, however, is a different, more complex matter. Although toning is the common term, what you're really looking for is a leaner, stronger-looking physique, which involves losing fat, rather than just overall weight loss.


If your goal is to lose weight and tone up, you'll need to do both cardio and strength training at the gym.
Image Credit: LuckyBusiness/iStock/GettyImages

First things first: Toning up and losing weight aren't quite the same. Weight loss is more straightforward as it simply involves lowering your body weight, which can be done by dieting alone.

Toning, however, is a different, more complex matter. Although toning is the common term, what you're really looking for is a leaner, stronger-looking physique, which involves losing fat, rather than just overall weight loss.

Whether you're looking to lose weight or tone up, here's exactly how to design a gym routine and diet plan to help you reach your goals. Before long, you'll start to lean out and see the toned physique you're after.

How to Create a Workout Plan and Stick to a Schedule

Just like your diet, your gym schedule needs to be sustainable and realistic. Start by deciding how many days you can get to the gym each week. Ideally, you'll be able to exercise between three and six days per week. These workouts should include both strength and cardio.

Lift Weights to Tone Up

Strength training is your best tool when it comes to burning fat and sculpting muscle. Increasing your total muscle mass can help you maintain a healthy body weight, according to the American Council on Exercise (ACE). Plan to strength train each muscle group at least two times per week for the best results.

Total-body exercises, in which you work every major muscle group in one session, are the most efficient way to accomplish your strength training goals. Select several compound exercises, like deadlifts, squat thrusts or renegade rows, for each workout to ensure you're hitting all the muscle groups, the ACE recommends.

In order to build muscle, you'll need to bake in adequate recovery between your strength sessions, too. It's best to avoid training the same muscle group on back-to-back days and allow your muscles to recover for 24 to 72 hours before your next workout, according to the ACE.

If you lift the same muscle group every day, you risk muscle overuse, which can increase your risk for injury. During recovery days, you can incorporate some low-impact activities, like easy walking or yoga.

Increase Calorie Burn With Cardio

If you want to burn more calories, cardio is necessary. You want to get at least 150 minutes of steady-state cardio, like walking, running and cycling, or about 75 minutes of vigorous activity, such as high-intensity interval training (HIIT), each week, according to the physical activity guidelines for Americans. Doing two HIIT days per week or several long walks can get the job done.


A Sample Weekly Workout Routine

  • ‌Monday:‌ Full-body strength training workout
  • ‌Tuesday:‌ Rest or active recovery
  • ‌Wednesday:‌ 45-minute HIIT workout
  • ‌Thursday:‌ Rest or active recovery
  • ‌Friday:‌ Full-body strength training workout
  • ‌Saturday: ‌Rest
  • Sunday: ‌45-minute HIIT workout

Best Strength Exercises for Building and Toning Muscles

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