Muscle Toning Routine
There is nothing complicated about getting a nice toned physique. Getting toned simply means burning off excess body fat so that the muscles appear more defined. Although extremely simple in theory, toning muscles can be quite difficult in practice.
Toning muscles and eliminating fat means burning more calories than you take in, so it is important to participate in both aerobic and anaerobic exercise, and to eat a healthy diet and live a healthy lifestyle.
Aerobic vs. Anaerobic Exercise
Aerobic exercises require oxygen as a source of energy, which is why you breathe hard during strenuous activies like running, swimming, and cycling. Aerobic exercise is important because it strengthens the respiratory and cardiovascular systems, which pump blood rich with nutrients and oxygen to all of the working muscles. Also, during aerobic exercise, fat is burned as a source of energy, which contributes to muscle toning.
Weightlifting is an anaerobic exercise, which means it does not involve oxygen as an energy source. Anaerobic exercise is also important because it builds and strengthens muscles and speeds up the metabolism. Muscle tissue requires great amounts of energy to sustain itself, which is why increasing muscle mass through weight training contributes to burning fat and toning muscles.
Basics Of A Workout Routine
In order for a workout routine to be as effective as possible, it should have four basic components: structure, consistency, variety, and balance.
Structure means the routine should have some repetition and organization, such as 2 days on-1 day off, 3 days on-1 day off, Monday-Friday, etc.
Consistency means sticking to this structure and missing the fewest number of days as possible.
Variety means mixing it up and doing different exercises from time to time so the body doesn't become too accustomed to the same stresses.
Balance means incorporating all muscle groups and body parts, not focusing on just arms or just legs, etc.
A Simple Muscle Toning Routine
Each person must develop his/her own routine based on time constraints, access to equipment, and most of all his/her individual goals. Here is a basic 4 day per week workout routine aimed at toning muscles:
Day 1. Focus: cardio and arms
- 5-10 minute warm-up* (jogging, cycling, jumping rope, etc.)
- 5-10 minutes of stretching legs and upper body
*Don't skip the warm-up because it will improve your workout and significantly reduce the risk of injury.
- 20-30 minutes of aerobic exercise (jogging, swimming, cycling, etc.)
- 2 biceps exercises (see the arms page for examples), 3 sets of 10 reps for each
- 2 triceps exercises (see the arms page for examples), 3 sets of 10 reps for each
- 100 reps of ab exercises (see the abs page for examples)
Day 2. Focus: cardio and legs
- 5-10 minute warm-up* (jogging, cycling, jumping rope, etc.)
- 5-10 minutes of stretching legs and upper body
*Don't skip the warm-up because it will improve your workout and significantly reduce the risk of injury.
- 20-30 minutes of aerobic exercise (jogging, swimming, cycling, etc.)
- 4 legs exercises (select 1 exercise each for quads, hamstrings, glutes, and calves; see the legs page for examples), 3 sets of 10 reps for each
- 100 reps of ab exercises (see the abs page for examples)
Day 3. Focus: cardio and upper body
- 5-10 minute warm-up* (jogging, cycling, jumping rope, etc.)
- 5-10 minutes of stretching legs and upper body
*Don't skip the warm-up because it will improve your workout and significantly reduce the risk of injury.
- 20-30 minutes of aerobic exercise (jogging, swimming, cycling, etc.)
- 2 shoulder exercises (see the arms page for examples), 3 sets of 10 reps for each
- 2 other upper body exercises (chest, biceps, triceps, or back; see the free weights page for more examples), 3 sets of 10 reps for each
- 100 reps of ab exercises (see the abs page for examples)
Day 4. Focus: cardio and legs
- 5-10 minute warm-up* (jogging, cycling, jumping rope, etc.)
- 5-10 minutes of stretching legs and upper body
*Don't skip the warm-up because it will improve your workout and significantly reduce the risk of injury.
- 20-30 minutes of aerobic exercise (jogging, swimming, cycling, etc.)
- 4 legs exercises (select 1 exercise each for quads, hamstrings, glutes, and calves; see the legs page for examples), 3 sets of 10 reps for each
- 100 reps of ab exercises (see the abs page for examples)
Get tips on a healthy diet and lifestyle to improve your muscle toning routine.
Find out more about the health benefits of weightlifting