When women think toned muscle many believe that the only way to achieve this is by spending countless hours lifting weights.

Others may consider jogging every day, however, while lifting weights and jogging may help you burn the fat and keep you toned it can be monotonous.

Instead of focusing on one specific type of workout you can break up the monotony and keep things fresh by switching up your activities.

Regular exercise is important for everyone, it can prevent many ailments and keep you healthy. Exercising several times a week may help you live longer and prevent the onset of many chronic diseases.

In order to achieve good results from your training, its best to implement different kinds of exercise. For example, just running or jogging might help you lose weight but it’s not going to help you gain a lot of strength in your upper body, for gaining lean muscle resistance training works the best.

Below are some of what we feel are the best toning workouts for women.

Boot Camp

Boot camp workouts are nothing new, they have been around for many years. these offer a combination of strength training and high-intensity aerobic exercise. Every Boot Camp workout will focus on different training styles, one may focus on military-style training while others on calisthenics.

The calisthenics may include exercises like jumping jacks, pull-ups, push-ups, lunges, and crunches these workouts place a lot of emphasis on interval training that includes high-intensity training and lighter workouts.

Some of the benefits of a boot camp workout:

• Does not require special equipment
• Gain camaraderie among other participants
• Offers a varied and challenging workout

Who are boot camp workouts for?

Boot Camp fitness training might not be right for everyone, most fitness boot camps are geared for those looking for a more intense workout. Boot camp workouts often include hardcore intense workouts that involve rapid movements which may be too challenging for some women.

Women who are pregnant or those who have any kind of health issue should speak with their doctor before joining any kind of boot camp fitness program.

Spinning classes (Spin)

Spin classes involve riding a stationary bike, these are usually given by one or more instructors. These classes have evolved to more than just riding a stationary bike. Many classes now involve using free weights, doing side crunches, and resistance bands to help improve upper body strength.

Spin classes can give you a toned body, after a few weeks you should notice more toned legs and bigger and firmer glute muscles.

There are many small studios that add more variety to regular spinning classes that offer a dance party like atmosphere were they add fun choreographed movements.

Spinning classes offer an incredible cardio and strength workout all at once, while these classes can be exhausting one 45-60 minute spinning class can help you burn anywhere between 300-600 calories in a single class, this obviously depends on the instructor and how intense the class is.

Barre

Barre classes give women and opportunity to increase lean muscle mass. A barre workout is a mix of pilates, yoga, and functional training. Many classes add more advanced routines that could involve pliés and stretching movements.

Barre targets some of the biggest muscle groups in your body including your glutes, thighs, and core. These isometric movements work a specific group of muscles to the point of failure, this improves overall strength and balance. Practicing barre on a regular basis may help improve flexibility and posture.

Yoga

Yoga is something that can be practiced by women of all ages and offers many health benefits.

There are different kinds of yoga, each one with a varying degree of difficulty. Obviously the greater the degree of difficulty the better impact it will have on increasing muscle tone.

Types of yoga include:

• Ashtanga involves a series of poses along with special breathing techniques.
• Bikram yoga involves a series of 26 poses that are challenging, these exercises are done in a heated room.
• Power yoga involves fast-paced movements done with intensity for the purpose of building muscle.

Most people think of yoga more as meditation or a passive exercise routine but there is actually more to doing yoga that meets the eye.

Depending on the type of yoga, it can strengthen your core and give you more toned and firm muscle.

Yoga poses like the side plank and boat pose can help strengthen your abs and lose the flab around your waist.

Yoga can strengthen and tone your arms. Certain yoga movements require you to do movements where you are supporting your body during movements. A pose like a plank spreads your weight evenly between your arms and legs.

Yoga bridges, squats, and the warrior pose involve bending your knees into a squatting position, these poses help strengthen the buttocks muscles, hips, thighs, and quadriceps muscles.

Pilates

Pilates is a core-based workout that is perfect for building muscle tone, improving posture, and building strength.

Classes are offered on a reformer machine using springs and straps or can be done on a mat. Typical Pilates classes should include toning exercises which may include a warm-up called the hundred.

A Pilates workout helps boost cardio resistance and works your abdominal muscles.

Kettlebell power classes

Working out with kettlebells not only works great for toning and firming your body, certain exercises can get your blood pumping giving you a good cardio workout as well.

Exercises that can be done with kettlebells help strengthen major muscle groups, these include goblin squats, walking lunges, kettlebell swings, and kettlebell push-ups.

High-intensity interval training (HIIT)

HIIT is a great way to get a firm and toned body, high-intensity interval training not only tones muscle, but it can also give you an incredible cardio workout.

HIIT training can be done in 15-20 minutes which is perfect if you don’t have a lot of time.

A few of the exercises you can do during a HIIT session include squats, sprints, burpees, and lunges.

HIIT training will get your heart rate up and sweating fast. 20 minutes of high-intensity training can burn more calories than spending an hour on an elliptical machine.

Final thoughts

Getting in shape and getting a firm body does not have to be hard, in fact there are many types of exercises you can do, you may want to take a look in your community or at your local gym to see what they offer.

We recommend trying a few of the different training techniques above, that way you can decide which one suits your needs the most.

References:

HIIT training https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/jphysiol.2009.181743
Physical and mental effects of yoga https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3447533/
Strength training vs kettlebell training https://pubmed.ncbi.nlm.nih.gov/22344061/
Barre workouts https://en.wikipedia.org/wiki/Barre_(exercise)

Rosalie Bennoto

Hi My name is Rosalie and the author of Womenandmuscle.com I started this blog to help women understand a little about the side effects of anabolic steroids and share some of my favorite alternatives that have helped me stay in shape and improve my performance in the gym.

The post Best Toning Workouts for Women appeared first on Women and Muscle.

If it’s one thing I know a lot of women have in common its the lack of motivation to exercise. Even though we know its important for our health, staying in shape keeps us healthy and in shape. In this article, I will some of my favorite working motivation tips that personally help me and my friends stay motivated.

Thinking of a long term fitness plan is hard, that is why so many women give up after just a few weeks. You start the new year’s resolution with a promise to yourself to work out all year but those plans fizzle away fast.

Trying to maintain consistency exercise program is easier said than done, in order to get the best results from working out it is recommended that you workout out at least 4 times a week. My doctor has even told me that there is nothing wrong with walking every day. It’s good for the heart and blood circulation.

I like to train with weights I like the toned feeling it gives me, plus it seems to keep fat away, the problem is trying to find the motivation to exercise.

There are all kinds of excuses for not wanting to working out.

Common excuses for not working out include:

• You don’t have time
• You feel tired
• Too many things to do
• The gym will be too crowded
• I’m too old to workout
• I’m too embarrassed to work out in front of other people
• I’m ashamed of how I look (I’m too fat)
• I don’t have the right workout clothes
• You can’t afford a gym membership

I could go on about excuses about why women don’t work out and I’m sure there are dozens I have missed. The truth is there will always be an excuse but that is why we have to be mentally strong and focused in order to workout.

When I lack the motivation to exercise I have to give myself a pep talk.

I tell myself how much better I will feel afterward and reinforce that with how much better I look from exercising. I realize a lot of women have never worked out before so it’s hard when you don’t see results.

If you have never exercised, today is a good time to get motivated and start.

So how do you stay motivated to exercise?

There are so many things you can do to get started, below are some of the popular methods I have found that keep focused so that I exercise several times a week.

1. Just going to the gym can help get you motivated

A lot of times I feel lethargic and don’t want to workout, I know if I can make it through the doors at my local gym that’s half the battle. Once your inside it’s pretty hard to turn back around and leave.

When I see other people working out it encourages me to work out myself.

Once there I will make a mad dash to a stationary bike or elliptical machine, all it takes is 15 minutes to get me into the grove if I can make it that far I am usually warmed up enough for the weight room.

2. Don’t overdo things

I believe one of the biggest mistakes women make is trying to do too much at one time. If you train to where you are depleted and exhausted that will give you little motivation to return to the gym the next day.

No one is a powerhouse full of energy, depression, daily chores, and work can all take a toll. The best thing to do is to train accordingly. On days when you have a better mindset train harder, when you feel depressed or lack energy train with less intensity just tell yourself you have to do this.

Some days will be easier than others.

Keep things simple, focus on training one body part per day and keep the sets and reps moderate, your goal is to get a good pump, you are not there to win a strength competition.

I like training legs first day of the week its the most challenging for me so I like to get it out of the way.

3. Set aside time for you ( Your health is important)

When it comes to exercising most people can find the time for everything else but that. You are not alone, very few people have a life without commitments. A full-time job, family, and kids all consume time.

How many of us are guilty of finding time to take a lunch break or watch TV for an hour or two. Think twice before you sit in front of your TV and make exercise your priority. (Think of how good you will feel after your workout) Sitting in front of a TV is not as healthy as going to the gym or for a walk.

Even if you have a hectic job schedule think of yourself and your health.

Plan your day right and work around your schedule. Often times I will skip lunch and go to the gym instead.

4. Think of how good you will look

Working out can seem like a waste of time at first, most people want to see physical results immediately. The truth is, visual results take time, remember exercise can have immediate health benefits that can improve muscle tone, blood circulation and help reduce the feelings of depression. Visible results take several weeks.

5. Don’t be ashamed to work out in front of others

I have always been very self-conscience and timid, it was hard for me to work out in front of others when first joined the gym I was embarrassed because I was fat, flabby, and overweight.

Don’t be embarrassed, on the contrary people look up to those trying to better themselves and get into shape.

Remember you are there for you and if you are consistent and exercise every day you will transform your body and have something that you earned and you can be proud of.

6. Workout with a  friend

One of the best ways to get motivated is to work out with a friend or relative, when I first started working out I would go with my cousin. We both nagged one another and supported each other, this made it easier to go to the gym once we where there we could push one another.

7. Fake it till you make it

Having the energy to go to exercise is not easy, sometimes you need to fake it till you make it, until you actually begin to see the results of your efforts in the gym it can be hard to stick with it.

I often find myself artificially boosting my energy by having an energy drink now and then or taking supplements that contain caffeine. Even professional fitness models have days when they cheat a little in order to boost their energy.

8. Reward yourself after your workout

I know some may not agree with me but I always try and reward myself after a good workout.

After I exercise I will go home and have a small portion of my favorite treat (within reason). We are only human so it’s only fair that after a grueling workout that you can treat yourself afterward.

The flip side of this is that no workout means no reward.

Final thoughts

Staying motivated for some people is hard, everyone has bad days, those are the ones where you need to tell yourself to just get it done.

I try not to think about it. I get in my car and go, once I have had my workout I am glad I did. I feel better and I know that it helps me both physically and mentally. Over time the changes to your physique and how you look will follow.

Rosalie Bennoto

Hi My name is Rosalie and the author of Womenandmuscle.com I started this blog to help women understand a little about the side effects of anabolic steroids and share some of my favorite alternatives that have helped me stay in shape and improve my performance in the gym.

The post Workout Motivation Tips appeared first on Women and Muscle.