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As a personal trainer, I understand that many women want a workout routine that efficiently targets multiple muscle groups achieve a slim, toned body. Total body workouts are highly effective for working your arms, legs, core and glutes in one go, giving you a balanced approach to your fitness. By focusing on compound movements and integrate bodyweight exercises With resistance you can build strength, stimulate metabolism and improve endurance without gaining weight. The total-body sculpting workouts below will help you achieve the toned, defined muscles you desire.
The following workouts are specifically designed for women who want to strengthen and tone their entire body. Each workout consists of three exercises that target multiple areas at once, making them ideal for women who want to achieve their fitness goals without spending hours in the gym.
These total-body sculpting workouts target different muscle groups and incorporate elements of strength, cardio, and core training to help you achieve your fitness goals efficiently. Make sure you perform each workout two to three times a week so you have time for recovery and muscle growth, and you’ll be well on your way to a leaner, stronger you!
Workout #1: Bodyweight Burn
What you need: No equipment is required. This workout is perfect for women who want to build strength and improve muscle tone without the need for equipment. Using just your body weight engages your entire body, improving balance and strengthening your core without adding extra bulk. The combination of push-ups, squats and planks trains multiple muscle groups, giving you a slim and toned body.
The Routine
- Push-ups – 3 sets of 12 reps
- Squat to Knee Drive – 3 sets of 15 reps per leg
- Shelf with Shoulder Tap – 3 sets of 20 taps per side
1. Pushups
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- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your chest toward the floor and keep your body straight.
- Push back to the starting position.
2. Squat to knee drive
- Stand with feet shoulder-width apart.
- Squat down and keep your chest up.
- As you stand back up, move one knee toward your chest.
- Repeat, alternating knees with each repetition.
3. Plank with shoulder tap
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- Start in a plank position with your hands under your shoulders.
- Tap your left shoulder with your right hand and then switch sides.
- Keep your core tight to minimize hip movement as you alternate tapping.
RELATED: 10 best exercises for women over 50 to live longer
Workout #2: Dumbbell Sculpt
What you need: A pair of light to medium dumbbells. This workout helps women build lean muscle definition without excess bulk. It focuses on compound movements that involve multiple muscle groups, which is great for strengthening and shaping your entire body. The combination of dumbbell squats, rows and deadlifts will help you achieve a more defined, balanced physique, perfect for women looking for overall sculpting.
The Routine
- Dumbbell Squat Press – 3 sets of 12 reps
- Renegade Rows – 3 sets of 10 reps per side
- Dumbbell Deadlifts – 3 sets of 15 reps
1. Dumbbell Squat Press
- Hold a dumbbell in each hand at shoulder height.
- Perform a squat.
- As you stand back up, press the dumbbells above your head.
- Lower the dumbbells back to your shoulders as you squat again.
2. Renegade Rows
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- Start in a plank position with a dumbbell in each hand.
- Row a barbell toward your ribcage while stabilizing your core, then lower it back down.
- Repeat on the other side, alternating rows for the set.
3. Deadlifts with dumbbells
- Stand with feet hip-width apart and hold the dumbbells in front of your thighs.
- Hinge at the hips, lowering the dumbbells to your shins while keeping your back flat.
- Stand back up and squeeze your glutes at the top.
Workout #3: Core and Glute Blaster
What you need: A resistance band. This workout focuses on two key areas that many women want to improve: your core and glutes. The resistance band provides extra muscle tension, making the exercises more challenging without the need for heavy weights. This routine is great for building a strong, toned core and lifting your glutes for a firmer, more sculpted look.
The Routine
- Resistance Band Squats – 3 sets of 15 reps
- Glute Bridge with Band – 3 sets of 20 reps
- Russian Twists – 3 sets of 25 reps per side
1. Squats with resistance bands
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- Place a resistance band around your thighs.
- Stand with feet shoulder-width apart.
- Perform a squat, pressing your knees against the band to activate your glutes.
- Return to the starting position and repeat.
2. Glute bridge with strap
- Lie on your back with your knees bent and feet flat on the floor, band around your thighs.
- Lift your hips toward the ceiling and squeeze your glutes at the top.
- Go back down and repeat.
3. Russian twists
- Sit on the floor with knees bent and feet elevated, holding the band or a weight.
- Twist your torso to one side and then to the other, squeezing your obliques as you switch sides.
Workout #4: Cardio Sculptor
What you need: No equipment is required. This intense workout combines cardio and strength exercises, making it ideal for women who want to burn fat while strengthening their muscles. Jumping squats, mountain climbers and burpees increase your heart rate and activate your entire body, helping you lose excess fat while building a lean, strong body.
The Routine
- Jump Squats – 3 sets of 20 reps
- Mountain Climbers – 3 sets of 30 seconds
- Burpees – 3 sets of 12 reps
1. Jump squats
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- Stand with feet shoulder-width apart.
- Crouch down and then explode up into a jump.
- Land softly and immediately drop back into a squat.
2. Mountain climbers
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- Start in a plank position.
- Move one knee toward your chest and then quickly switch legs in a walking motion.
3. Burpees
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- Stand with feet shoulder-width apart.
- Squat down and place your hands on the floor.
- Jump your feet back into a plank.
- Perform a push-up.
- Jump your feet back to your hands and jump up.
Workout #5: Upper Body Toner
What you need: Light dumbbells. This workout focuses on the upper body (arms, shoulders and back) and helps women get a toned and defined upper body without adding extra volume. Using light weights, this routine will help you build strength and endurance while maintaining a lean, feminine shape.
The Routine
- Dumbbell Shoulder Press – 3 sets of 12 reps
- Lateral Raises – 3 sets of 15 reps
- Dumbbell rows – 3 sets of 12 reps per side
1. Dumbbell Shoulder Press
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- Stand at shoulder height with a dumbbell in each hand.
- Press the dumbbells above your head and then lower them back to the starting position.
2. Lateral raises
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- Stand with feet shoulder-width apart and hold the dumbbells at your sides.
- Lift the dumbbells to your sides until they reach shoulder height and then lower them.
3. Dumbbell rows
- With one knee on a bench, hold a dumbbell in the other hand.
- Row the barbell towards your ribs and keep your back flat.
- Lower it and repeat for the set before switching sides.
Workout #6: Full Body Strength Circuit
What you need: A Kettlebell. This workout combines strength and endurance to train your entire body. The kettlebell exercises help build muscle mass and improve cardiovascular fitness, making it an efficient workout for women who want to sculpt and condition their entire body while increasing overall endurance.
The Routine
- Kettlebell Swings – 3 sets of 15 reps
- Kettlebell Goblet Squats – 3 sets of 12 reps
- Kettlebell Deadlifts – 3 sets of 15 reps
1. Kettlebell swings
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- Stand with feet shoulder-width apart and hold a kettlebell with both hands.
- Hinge at the hips and swing the kettlebell between your legs.
- Push your hips forward to swing it to shoulder height.
2. Kettlebell goblet squats
- Hold a kettlebell close to your chest with both hands.
- Perform a squat, keeping your chest up and your elbows close to your body.
- Get up again.
3. Deadlifts with kettlebells
- Stand with feet hip-width apart and hold a kettlebell in front of you.
- Hinge at the hips, lower the kettlebell to the floor while keeping your back straight.
- Stand back up and squeeze your glutes at the top.
Training #7: Nuclear Chipper
What you need: A yoga mat and a pair of light dumbbells. This workout specifically targets the core while engaging the arms and legs, helping women build a toned midsection without neglecting the rest of the body. It is designed to strengthen and tighten the abdominal muscles while improving balance and posture, making it ideal for women who want a lean, toned core.
The Routine
- Dumbbell Russian Twists – 3 sets of 20 reps per side
- Leg Raises – 3 sets of 15 reps
- Side Plank Hip Dips – 3 sets of 12 reps per side
1. Dumbbell Russian Twists
- Sit on the floor with your knees bent and feet off the ground, holding a dumbbell with both hands.
- Rotate your torso to one side and then to the other, contracting your obliques as you switch sides.
2. Leg raises
- Lie flat on your back with your hands under your hips for support.
- Lift your legs toward the ceiling and keep them straight.
- Slowly lower them again without your heels touching the ground.
3. Side hip dips
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- Start in a side plank position with your elbow under your shoulder and your body in a straight line.
- Lower your hips toward the floor.
- Lift them back up and squeeze your obliques.
- Repeat on the other side.
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Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for 15 years. Read more about Tyler