Busy Women’s 5-Day Workout Routine to Get Leaner Quickly PDF

Are you a busy woman who dreams of achieving a lean and fit body?

If so, this 5-day workout routine is the perfect way to start! With just a few minutes of exercise each day, you’ll be on your way to sculpting your dream body in no time.

NOTE: Get your free Busy Women’s 5-Day Workout Routine plan PDF below.

 

Day 1 – Cardio: Jog for 30 Minutes

Day 1 is about getting your cardiovascular system going with light jogging.

Put on your running shoes and log 30 minutes of jogging to get your heart pumping and burn calories quickly.

You may want to do a few 10-minute intervals throughout your 30-minute jog, alternating running and walking.

This will help you build endurance while increasing calorie burn and getting in a good workout.

 

Day 2 – Legs: Squats and Lunges

Get your lower body moving on Day 2! You’ll focus on your legs with squats and lunges to target those muscles.

Start with three sets of 10 squats and then move into three sets of 10 lunges, alternating left and right. Ensure you’re keeping proper form while performing these exercises to get the full benefit.

Finish up your workout by doing a few more minutes of jogging or walking to cool down.

 

Day 3 – Arms and Shoulders: Incline Pushups, Bicep Curls, Overhead Presses

On Day 3 of this busy woman’s 5-day workout routine, you’ll target your arms and shoulders.

Start by setting your incline for an incline pushup, then complete three sets of 10 reps.

Next up are bicep curls using a pair of light weights. Complete three sets of 12 reps on each arm and then move on to thrusters or overhead presses using the same set of weights.

Again, aim for three sets of 10 reps with good form. Finish up this section with some yoga poses that stretch out your arms and shoulders.

 

Day 4 – Core: Planks, Sit-Ups, Pilates Roll-Ups

On Day 4, it’s time to work on your core.

The main moves are planks, sit-ups, and Pilates roll-ups for three sets. For the plank move, start in a high pushup position, then lower yourself down to your elbows and hold for 30-60 seconds, depending on your strength level.

Complete three sets of 15 repetitions for sit-ups with a slight twist to the left and right at the top of each rep.

Lastly, use Pilates roll-ups to target areas like your transverse abdominals and rectus abdominis muscles.

Do two sets of 10 reps for this exercise recover between sets for 1-2 minutes?

 

Day 5 – Stretch & Yoga: Hatha or Vinyasa Flow Yoga Class

On the final day of the routine, go for a 20-30 minute yoga flow class to stretch your knowledge and get closer to your body.

Whether you choose hatha or vinyasa style will depend on how much time you have and what level of intensity you prefer.

A hatha yoga session is slower-paced, allowing plenty of opportunity for breaks. At the same time, vinyasa classes are slightly pacier and offer a great cardio workout as well as some serious core work.

Enjoy the practice, focus on positive thinking, and observe the benefits of your hard work over these last five days!

 

Gym Workout Plan for Beginners Female

If you are a beginner at the gym, starting slowly and gradually increasing your workouts’ intensity and frequency is essential. Here’s a gym workout plan for beginners, specifically for females:

1. Warm-up: Start with 5-10 minutes of cardio to get your heart rate up and prepare your body for exercise. You can use the treadmill, elliptical, or stationary bike.
2. Strength training: Begin with exercises that target major muscle groups, such as the legs, back, chest, and shoulders. You can use weight machines, free weights, or resistance bands. Start with lighter weights and focus on proper form and technique.
3. Cardio: After strength training, do 20-30 minutes of cardio to help burn fat and improve cardiovascular health. You can use any cardio machine or go for a run outside.
4. Cool-down: End your workout with 5-10 minutes of stretching to help prevent injury and improve flexibility.

Here is a sample gym workout plan for beginners:

Day 1:

• Warm-up: 10 minutes on the elliptical
• Strength training: Leg press, lat pulldown, chest press, shoulder press (3 sets of 12-15 reps each)
• Cardio: 20 minutes on the treadmill
• Cool-down: 5 minutes of stretching

Day 2:

• Warm-up: 5 minutes on the stationary bike
• Strength training: Dumbbell squats, bicep curls, tricep extensions, lateral raises (3 sets of 12-15 reps each)
• Cardio: 25 minutes on the elliptical
• Cool-down: 5 minutes of stretching

Day 3:

• Rest day or low-impact activity like yoga or walking

Day 4:

• Warm-up: 10 minutes on the treadmill
• Strength training: Leg curls, bench press, cable row, overhead press (3 sets of 12-15 reps each)
• Cardio: 20 minutes on the stationary bike
• Cool-down: 5 minutes of stretching

Day 5:

• Warm-up: 5 minutes on the elliptical
• Strength training: Lunges, hammer curls, skull crushers, front raises (3 sets of 12-15 reps each)
• Cardio: 25 minutes on the treadmill
• Cool-down: 5 minutes of stretching

Day 6:

• Rest day or low-impact activity like yoga or walking

Repeat this workout plan for 4-6 weeks before switching to a new project or increasing the intensity of your workouts. Remember to stay hydrated, eat a balanced diet, and listen to your body to prevent injury and ensure progress.

 

12-Week Body Transformation Workout Plan, Female With PDF Free

NOTE: Get your free 5-day workout routine plan PDF below.

A 12-week body transformation workout plan typically includes resistance training, cardio, and a healthy diet. Here is a sample 12-week workout plan:

Weeks 1-4:

• Monday: Full-body strength training (3 sets of 8-12 reps per exercise)
• Tuesday: Cardio (30-45 minutes)
• Wednesday: Active recovery (yoga, stretching, walking, etc.)
• Thursday: Full-body strength training (3 sets of 8-12 reps per exercise)
• Friday: Cardio (30-45 minutes)
• Saturday: Rest day
• Sunday: Rest day

Weeks 5-8:

• Monday: Upper body strength training (3 sets of 8-12 reps per exercise)
• Tuesday: Cardio (45-60 minutes)
• Wednesday: Active recovery (yoga, stretching, walking, etc.)
• Thursday: Lower body strength training (3 sets of 8-12 reps per exercise)
• Friday: Cardio (45-60 minutes)
• Saturday: Rest day
• Sunday: Rest day

Weeks 9-12:

• Monday: Full-body strength training (4 sets of 8-12 reps per exercise)
• Tuesday: High-intensity interval training (HIIT) (30-45 minutes)
• Wednesday: Active recovery (yoga, stretching, walking, etc.)
• Thursday: Upper body strength training (4 sets of 8-12 reps per exercise)
• Friday: HIIT (30-45 minutes)
• Saturday: Rest day
• Sunday: Rest day

In addition to the above workout plan, following a healthy diet that includes lean proteins, complex carbohydrates, and healthy fats is essential.

Staying hydrated and getting enough rest and recovery time between workouts are also important.

As always, consulting with a qualified fitness professional before starting any new exercise program is a good idea.