15 Best Workouts For Women To Get A Lean And Fit Body
Tweak your exercise routine in smart ways to ditch the fat and gain the muscles you desire.
Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh.
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Experience: 6 yearsCharushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.
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Experience: 10 yearsRavi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.
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Experience: 6 yearsSindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.
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Just being lean is not enough anymore. You have to BE FIT in terms of agility, muscle power, and muscle endurance. And to get a lean and fit body, a well-planned and strategic approach to a workout routine works best. In this article, we’ll first discuss the exercises that will tone your body and increase fitness levels. Then, we’ll focus on result-oriented workout strategies for women of different body types. So, give this post a read and get lean and fit fast. Swipe up!
Exercises To Get A Lean And Fit Body- Frequency: 3–4 times per week
- Benefits: Increase metabolism, build lean muscle, and improve heart health.
- Equipment Needed: Dumbbells, exercise mat, medicine ball, jump rope.
- Space Required: Small area
- Assistance Required: No
- Who Should Avoid: People with joint issues, pregnant women, and anyone with high blood pressure.
In This Article
15 Workouts To Get Lean And Fit
1. Run
Target – Entire body
How To Do
- Start by jogging at a low speed. You can run on a trail, on the road, or on a treadmill.
- When your body gets warmed up, start running at a higher speed, but do not sprint.
- Depending on your fitness and endurance levels, you can slow down or stop after running for 1-2 minutes. Catch your breath and then start running again.
Tip:
If you are running on the treadmill, set the incline angle at 2-3 degrees.
Sets And Reps
Run 3-4 days a week for at least 10 minutes for better cardiovascular health.
Iris, a blogger, shared her personal transformation, expressing a newfound love for her body after a year of consistent running. She shared her before and after pictures, emphasizing her improved physical and mental fitness. She writes, “Working out is a huge stress reliever for me and it’s almost like a quick little therapy session each day…. I did running every other day for a year and now I’m growing to like it, I hate it still, but it has given me some growth in my body, and it motivated me so much when I started seeing a change in both my inner self and my body (i)!” Running not only helps relieve stress but it is also one of the best cardio exercises for weight loss.
2. Rope Jumps
Target – Entire body
How To Do
- Stand straight with your legs together. Hold an end of the rope in each hand. Make sure the rope is behind you.
- Swing the rope above your head and bring it in front of you.
- Right when it comes near your feet, lift both your feet off the ground and jump. Let the rope slide. Get back to the original position.
Sets And Reps
3 sets of 50 reps
Quick Tip3. Jumping Jacks
Target – Calves, quads, glutes, hamstrings, obliques, lats, deltoids, abs, and pectorals.
How To Do
- Stand straight with your feet close together. Keep your hands by your side, shoulders rolled back, and chest out.
- Jump and land on the floor with your feet wider than shoulder-width apart. Simultaneously, raise your hands above your head.
- Jump and land on the floor with your feet close together. Also, bring your hands back to the starting position.
Sets And Reps
3 sets of 30 reps for effective weight loss.
Jumping jacks or burpees are best for those who prefer doing no equipment workout at home.
4. Jumping Squats
Target – Glutes, hamstrings, quads, calves, and lower back.
How To Do
- Stand straight with your feet shoulder-width apart.
- Push your hips back, flex your knees, lower your body and come to a sitting posture. Make sure your knees are not overshooting your toes.
- You can extend your hands in the front and hold one wrist with the other hand to balance your body.
- Now, release your wrists, swipe them down to your sides and use that force to propel your body upward into a jump.
- Land softly on the floor. Get back to a squat again.
Sets And Reps
2 sets of 15 reps
Variation: You can also do box jumps for strength training. Keep a sturdy box in front of you. Now, jump on the box, squat down, and then jump back on the floor.
5. High Knees
Target – Glutes, hamstrings, quads, calves, and lower abs.
How To Do
- Stand straight with your feet shoulder-width apart. Flex your elbows so that your forearms and arms are at 90 degrees with each other. Keep your forearms extended in front of you, and palms facing the floor.
- Jump on your right and left legs alternately. Make sure your knees touch your palms.
Sets And Reps
2 sets of 20 reps
6. Flutter Kicks
Target – Glutes, hamstrings, quads, abs, and lower back.
How To Do
- Lie down on your back, keep your hands by your side, and palms flat on the floor.
- Lift your legs off the floor so that they are at a 30-degree incline.
- Keeping your legs straight, lift your right leg and lower your left leg. Do not touch the floor.
- Bring your left leg up and lower your right leg.
- Do this at a faster pace.
Sets And Reps
3 sets of 25 reps
7. Jumping Lunges
Target – Quads, hamstrings, calves, glutes, and lower abs.
How To Do
- Stand straight with your shoulders rolled back, chest out, and core engaged. Keep your hands on your waist.
- Jump and land softly on the floor with your right leg in front and left leg behind. Both your knees should be flexed, and your thighs at 90 degrees with your shins.
- Jump and switch legs. Land softly with your left leg in front and right leg behind.
Sets And Reps
3 sets of 15 reps for reducing body fat.
Note: If you have been wondering how to get a curvy and fit body, you can try variations of lunges with weights.
Quick Tip8. Push-ups
Target – Pectorals, deltoids, biceps, triceps, lats, and abs.
How To Do
- You can do wall push-ups, knee push-ups, or traditional push-ups – depending on your fitness and how willing you are to push yourself.
- To do the traditional push-up, assume a table pose. Keep your hands a little wider than shoulder-width apart, and palms flat on the floor.
- Engage your core and extend your legs behind. This is the starting position.
- Flex both your elbows and lower your upper body.
- Just when your chest is about to touch the floor, push your body back up to the starting position.
Sets And Reps
2 sets of 10 reps
9. Hip Thrusts
Target – Glutes, lower abs, quads, hamstrings, and calves.
How To Do
- Sit down facing away from a box or gym bench or home sofa. Flex your knees and keep your feet flat on the floor. Lean back and place your arms and the back of your shoulders on the box or bench or sofa. This is the starting position.
- Push your hips up toward the ceiling.
- Stop when your hips, spine, and neck are in the same line.
- Hold that pose for a moment and then lower your hips. This time, do not let them touch the floor. Lift them again when they are just about to touch the floor.
Sets And Reps
3 sets of 12 reps
10. Burpees
Target – Quads, hamstrings, calves, glutes, shoulders, pectorals, and abs.
How To Do
- Stand straight with your feet shoulder-width apart.
- Jump and keep your hands extended over your head.
- Land softly on the floor and do a full squat. Place your palms on the floor.
- Hop on both your legs and extend them back and get into a plank pose.
- Hop and bring your legs back to step three.
- Jump again with your hands over your head.
Sets And Reps
3 sets of 10 reps
11. Plié Squat
Target – Adductors, quads, hamstrings, calves, and glutes.
How To Do
- Stand with your legs wider than shoulder-width apart.
- Flex your knees and lower your body.
- Lift your heels off the floor and balance your body on the balls of your feet.
- Hold this pose for 10 seconds and release.
- Stand back up slowly and again get down into a plié.
Sets And Reps
2 sets of 5 reps
12. Leg Up Crunches
Target – Upper and lower abs
How To Do
- Lie down on a mat.
- Lift your legs either straight up or flex your knees and keep your thighs and shins at 90 degrees to each other.
- Place your fingertips on the back of your head, and your thumbs right behind your ears.
- Lift your head and look at your knees.
- Go back down to the starting position.
Sets And Reps
3 sets of 15 reps
13. Weighted Russian Twist
Target – Obliques, abs, and glutes.
How To Do
- Hold a medicine ball with both your hands and sit down on a mat. Flex your knees and keep your feet flat on the floor.
- Lean back a little and lift your feet off the floor.
- Twist to your right and then to your left.
Sets And Reps
3 sets of 20 reps
14. Elbow Plank
Target – Abs, shoulders, and biceps.
How To Do
- You will not need any exercise equipment for elbow planks, only assume a table pose on a mat.
- Flex your elbows and place your forearms on the mat.
- Extend your right leg and then the left leg behind you.
- Balance your body on your forearms, elbows, and the balls of your feet.
- Hold this pose for 30-60 seconds.
Sets And Reps
3 sets of 30-60 seconds hold.
15. Lat Rows
Target – Lats, deltoids, and abs.
How To Do
- Use a lats machine to do this exercise.
- Sit down facing the machine, place your foot on the footrest, and hold the bar handle. Keep your spine straight. Do not move forward and backward while doing this exercise. Also, while weightlifting, set the weight such that you can do maximum reps with precision.
- Pull the bar handle toward your tummy, pull your elbows back, and squeeze the back of your shoulders.
- Slowly release this pose and keep your hands fully extended in front of you.
- Repeat.
Sets And Reps
3 sets of 10 reps
These were the 15 best exercises to get a lean and fit body. Along with them, you should also prioritize a balanced diet high in nutrients and low in calories. This includes foods, such as leafy green vegetables, fruits, whole grains, and lean proteins. Also, keep yourself hydrated, as it may help boost your metabolism and enhance your workout performance and recovery (1). It is also recommended to set realistic goals and an exercise routine that you can follow easily. This will help you stay consistent for long-term weight loss. After all, gradual progress is key, and trying to achieve too much too soon may lead to burnout or injury.
A power-packed workout session with high-intensity exercises, warm-up, and cool-down sessions may help expend 418 (69) kcal. In a study conducted with 10 female participants who worked out for around 40 minutes, the energy expenditure ranged from 315 to 543 kcal per session. Check out the graph to understand it in detail.
Women's individual variation in energy expenditure
Source: Energy Expenditure and Intensity of Group-Based High-Intensity Functional Training: A Brief ReportHere’s a 7-day exercise strategy to help you get a lean and fit body quickly.
7-Day Exercise Routine For A Lean And Fit Body
| Day | Exercises | Sets And Reps |
|---|---|---|
| Day 1 | Long run | 10-30 minutes |
| Day 2 | Burpees, lunges, squats, high knees, and plank. | 3 sets of 20 reps |
| Day 3 | High knees, lat rows, Russian twist, push-ups. | 3 sets of 12 reps |
| Day 4 | Leg up crunches, plié squats, box jumps, and flutter kicks. | 3 sets of 15 reps |
| Day 5 | Rest | |
| Day 6 | Brisk walking or long run | 15-30 minutes |
| Day 7 | Rest |
You can squeeze in 10-20 minutes of energizing workouts and build lean muscle mass and improve strength and endurance. But you also must fine-tune your workout routine depending on your body type. Check out the following list of exercises that you can do according to the area of your body that is prone to fat accumulation.
Exercises To Do According To Areas Prone To Fat Accumulation
- Lower Body
If you have a pear-shaped body or tend to accumulate fat in the lower body, do:
Running, swimming, high knees, burpees, flutter kicks, and lunges.
- Central Region
If your hands and legs are slim, but you have a belly pooch, do:
Running, leg up crunches, Russian twist, squats, and flutter kicks.
- Upper Body
If you tend to accumulate fat in your upper back, chest, shoulders, and upper arms, do:
Jumping lunges, high knees, lat rows, plank, hip thrusts, rope jumping, and push-ups.
Infographic: Guide To Getting A Lean & Fit Body
Getting a lean and fit body is everyone’s dream, but not everyone knows how to go about it. While exercise is the fundamental aspect to focus on, it is not the only thing you need to do to shed fat and stay fit. Yes, we are talking about the all-important diet. So, which foods should you consume or avoid? And what type of lean body exercises should you focus on? Find the answers in the following infographic. Check it out! Illustration: StyleCraze Design Team
If you want to get lean body mass, it all depends on your exercise regimen as well as on having a nutritious diet and intake of dietary supplements to ensure sports nutrition. You need to include a variety of workouts in your exercise routine so that every part of the body is targeted to burn fat as well as improve agility. The exercises listed above work on the calves, hamstrings, obliques, glutes, pectorals, lower back, abs, biceps, triceps, and shoulders. Moreover, exercises like jumping ropes and running work to tone your entire body. If you have fat accumulated in particular areas, modify your exercise routine accordingly. For example, go for high knees and burpees if you want to tone your lower body. But you need to keep in mind that exercising and dieting are not the only ways to achieve a lean body composition, you also need to have enough water intake and quality sleep as well.
Frequently Asked Questions
How long should you work out a day?
You should practice moderate aerobic physical activity at least 30 minutes a day, 5 days a week (2).
Should you eat before or after a workout?
Eating carbohydrates and lean protein-rich meals within 2 hours of your workout are beneficial to help recover muscles. In addition, eating a healthy snack before a workout gives you the energy to exercise.
How long does it take to get fit and toned?
You can start noticing changes in your body in 4 to 8 weeks of working out and managing your calorie deficit diet, that includes keeping check with your macronutrients and micronutrients intake.
What is the fastest way to tone your body?
High-intensity interval training (HIIT) such as jumping jacks, burpees, push-ups, sprinting in place, and jump squats can help tone your body. HIIT for fat loss is highly recommended by fitness experts..
Key Takeaways
- A combination of resistance training and cardiovascular exercise is recommended for getting a lean and fit body.
- Resistance training can help in building lean muscle mass, boosting metabolism, and burning fat.
- Cardiovascular exercises such as running, cycling, or swimming can help in increasing endurance and burning calories.
- Setting attainable fitness goals and tracking progress can help keep motivation high and encourage regular exercise.
- It is critical to warm up before exercise and cool down afterward to avoid injury and improve recovery.
Fed up with excess weight and ready to achieve a leaner physique? Then, brace yourself for some honest truths as you delve into this video below. Discover the effective path towards attaining the body you desire. Check it out now!
Personal Experience: Source
StyleCraze's articles are interwoven with authentic personal narratives that provide depth and resonance to our content. Below are the sources of the personal accounts referenced in this article.
i. How running has transformed my life!https://loveirisblog.blogspot.com/2018/02/how-running-has-transformed-my-life.html
References
Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.
- Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8336541/ - An Overview of Current Physical Activity Recommendations in Primary Care
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6536904/
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