½ Hour Workout Routine for Women

The following workout has been structured in order to provide optimal results for women who are strapped for time or simply don’t want to be stuck in the gym all day. This workout is moderate in work intensity and uses a combination of 3 separate workouts to be performed 3 times per week.

Each workout uses a full body schedule. Let’s take a look at the workout:

Workout Points



4 to 5 weeks


Train muscle briefly and completely using moderate intensity levels


- 3 workouts weekly. Leaves the weekends free!

- Full body trained at each session with different exercises each day

- Quick intense sets, done in best order to get optimal results

- Short rest periods to keep intensity up

- Light to moderate weights

- Rest periods vary in duration, but usually at a quick pace

- Cardio work at the end of each workout - 20 to 25 minutes


Keep the workout as is. Try and keep exercises and order the same. If you cannot perform certain exercises, you can substitute for other exercises.

Do not train to failure. Under no circumstance should you be performing the set to failure. If you can’t perform the prescribed repetitions, try lightening the load and use lighter weight.

Remember to always strive to improve with each week. To get the absolute most from weight training, you have to keep improving in your workouts, week after week. If, at the end of your set, you find yourself thinking you can do an extra repetition using strict form, go for it.

Watch your diet. For more information on how to eat properly for weight training, please see this page here.

Stay focussed. Remember, your not at the gym to socialize. Your there to get results and to transform your body. Cut the chit chat and keep all concentration on effectively performing your exercises.

Cardio exercise can be anything that allows you to increase your heart rate on a constant and consistent basis. Exercise bike, treadmill, stair master, elliptical trainer, walking (or walking on the spot). If you find yourself having a hard time performing cardio, start small and do 5 to 10 minutes to start and work your way up. Very important to do your cardio!

Workout A - Monday
Full Body
Exercise Sets Repetitions Rest Periods
Leg Press 3 25 1 Minute
Leg Curls 4 15 30 Seconds
Incline Dumbbell Press 4 15 1 Minute
Front Pulldowns 4 15 30 Seconds
Incline Sit Ups 3 20 30 Seconds
Cardio (for added intensity try a high intensity interval cardio session) 20 - 25 Minutes

Workout B - Wednesday
Full Body
Exercise Sets Repetitions Rest Periods
Seated Dumbbell Press 4 15 1 Minute
Lunges 4 15 1 Minute
Single Arm Dumbbell Rows 4 15 30 Seconds
Standing Dumbbell Curls 3 15 30 Seconds
Seated Calf Raise 3 20 30 Seconds
Cardio (for added intensity try a high intensity interval cardio session) 20 to 25 Minutes

Workout C - Friday
Full Body
Exercise Sets Repetitions Rest Periods
Flat Dumbbell Bench Press 3 15 1 Minute
Dumbbell Side Raise 3 15 30 Seconds
Seated Cable Pulls 4 15 1 Minute
Standing Dumbbell Curls 4 15 30 Seconds
Triceps Cable Pressdowns 3 15 30 Seconds
Cardio (for added intensity try a high intensity interval cardio session) 20 to 25 Minutes

There you have it. Keep consistent with this workout routine, watch your diet, keep improving and you'll have a lean, hard sexy body in no time.

Do you know someone who might benefit from this routine? Why not share it with them. Simply click the link below, "tell a friend" and send them this page.

All the best,


Related Articles

Superset workout for women

Weight training program for women

The myths surrounding women and weight training

Exercise illustrations and descriptions for women

How to set up a weight training routine

Back to top


Don't know what to eat to Build Muscle?

Click Here for Muscle Building Recipes...FREE!!

Free 12 Week Muscle Building Course
Get Big!

Includes a 12 week program with routine, diet, and tips - FREE - Click Here

[?] Subscribe To This Site

Add to Google
Add to My Yahoo!
Add to My MSN
Add to Newsgator
Subscribe with Bloglines

| Return to top | Disclaimer | | Privacy Policy | | Disclaimer |

Copyright © 2003 - 2013 - Building-Muscle101.com - All Rights Reserved
Site protected by copyscape | copysentry