How to get a toned body? Of course, we know that the answer will involve weight training. But here are some common thoughts that people usually believe are part of the answer: get a gym membership, expensive fitness machine and equipment, pay a personal trainer, use fancy supplements, and do workouts six days a week.

Well, not only will all of that blow your motivation away, it will also empty your wallet and is unlikely to give you any significant results other than total exhaustion. You probably already know from experience that the question “how to get a toned body” won’t be answered that way.

If you really want to attain a great shaped body, here’s the real answer: good nutrition guidelines, strength training, and interval training; and it applies to both males and females. You can do all of those at your home and it will only take three days a week.

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You see, I know that the strength training may scare some of the women out there. They’re afraid of becoming bulky and developing more muscle than they want to. The truth is women don’t have enough testosterone for that, so they won’t get bulky from simple weight training without supplements. Basically, it is just a myth and no one should worry about that.

Here is an example of a day exercise program. You should do it three times per week and complement it with interval training.

Warm Up

  • Bodyweight Squat: 10 reps
  • Plank: 20 seconds
  • Pushup or Kneeling Pushup: 6 reps

Strength Training

First cycle:

  • 8 reps of Bodyweight Steps-ups
  • 8 reps of Stick-up
  • Rest 30 seconds
  • Repeat this cycle 2 more times

Second cycle:

  • 8 reps of Split Squat with Front Foot Elevated
  • 8 reps of Kneeling Close-grip Push-up
  • Rest 30 seconds
  • Repeat this cycle 2 more times

Third cycle:

  • 20 reps of Bicycle Crunch
  • 8 reps of 1-leg Hip Extension
  • Rest 30 seconds
  • Repeat this cycle 2 more times

Interval Training

This type of training will have better results than standard low intensity cardio where your body will keep up/adjust itself and you’ll have to keep adding to the duration. Interval training will confuse your body so it can’t adjust itself to the exercise, thus you’ll have steady and fast fat loss in shorter time. Here’s how to do it:

  • Pick an exercise and warm up for 5 minutes, progressing from light to more intense exercise. Example: if you choose running, jog lightly to sprint.
  • Exercise at hard pace for one minute (at a subjective 7/10 level of effort).
  • Exercise at slow pace for two minutes (at a subjective 3/10 level of effort); this is called ‘active rest’.
  • Keep exchanging one minute hard pace and two minutes slow pace four times.
  • Finish it with five minutes slow pace for cool down.

The Rules

  • Do the strength training three days per week.
  • Do the interval three days per week. You can do it after the strength training or pick another day. Just make sure you have a day of full rest.
  • Make sure you eating healthily and sensibly by using the right nutritional guidelines.
  • If you are over 30, have high cholesterol, high blood pressure, diabetes, or other limitations, consult your doctor before starting any exercise or nutrition program.

The exercise menu above is part of a beginner level in Turbulence Training, a program that is designed for both males and females who aim to gain their top body shape with the right exercise and nutrition intake. If you want the most effective exercise program to answer the question “how to get a toned body”, I really recommend this program.

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