When working out to tone your muscles, it is important to keep in mind that more is better. To be able to shed those pounds as well as gain those muscles, remember to do many repetitions as well as many sets.
Simple exercises can do the job and make the workout less dreadful. It is also important to incorporate jumping movements in the workout because it really helps to burn those stubborn calories. Do this workout at your pace but it is recommended to do it like a circuit, meaning no rest in between.
Here is a template of a weekly workout you can try. The rest day can stay on Saturday, but if you wish to alternate the rest day each week, you can do so. If there are any exercises that seem confusing, refer to the "How To" section.
| Exercises | Days of the Week | |||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | ||||||||
| Rope skipping | 10 minutes | Burpees | 4 sets of 15 reps | Mountain climbers | 3 sets of 30 reps | Jumping jacks | 4 sets of 20 reps | High knees | 4 sets of 20 reps | Running | 10 minutes | Rest | ||
| Russian twists | 3 sets of 30 reps | Squats | 3 sets of 15 reps | Push-ups | 3 sets of 15 reps | Russian twists | 3 sets of 30 reps | Squats | 3 sets of 30 reps | Push-ups | 3 sets of 15 reps | Rest | ||
| Leg raises | 3 sets of 20 reps | Jump rotating squats | 3 sets of 15 reps | Bench dips | 3 sets of 15 reps | Leg raises | 3 sets of 20 reps | Jump rotating squats | 3 sets of 15 reps | Bench dips | 3 sets of 15 reps | Rest | ||
| Side feet touch | 3 sets of 15 reps | Jumping lunges | 3 sets of 15 reps | Bicep curls with weights | 3 sets of 15 reps | Side feet touch | 3 sets of 15 reps | Jumping lunges | 3 sets of 15 reps | Bicep curls with weights | 3 sets of 15 reps | Rest | ||
| Bicycle crunches | 3 sets of 15 reps | Pulse squats | 3 sets of 15 reps | Diamond push-ups | 3 sets of 10 reps | Bicycle crunches | 3 sets of 15 reps | Pulse squats | 3 sets of 15 reps | Diamond push-ups | 3 sets of 10 reps | Rest | ||
| Hip-ups | 3 sets of 18 reps | Skaters | 3 sets of 15 reps | Wide push ups | 3 sets of 15 reps | Hip-ups | 3 sets of 18 reps | Skaters | 3 sets of 15 reps | Wide push-ups | 3 sets of 15 reps | Rest | ||
| Knee to elbow plank | 3 sets of 15 reps | Lunge to kick | 3 sets of 15 reps | "T" push-ups | 3 sets of 12 reps | Knee to elbow plank | 3 sets of 15 reps | Lunge to kick | 3 sets of 15 reps | "T" push-ups | 3 sets of 12 reps | Rest | ||