½ Hour Workout Routine for Women

woman squatting weights


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.

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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. Here is the training sequence:

Day 1 Monday Workout A (Full Body)
Day 2 Tuesday
Day 3 Wednesday
Workout B (Full Body)
Day 4 Thursday
Day 5 Friday Workout C (Full Body)
Day 6 Saturday Rest (Cardio Optional)
Day 7 Sunday Rest

Let's take a look at the workout:

Workout Points

Duration: 4 to 5 weeks
Goal: Train muscle briefly and completely using moderate intensity levels
Method: - 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!

The Workout

Day 1 - Monday Full Body
Exercise Sets Reps Rest
Cardio (light)      
Leg Press 3 25 1 Minute
Leg Curls 4 15 30 Seconds
Incline Dumbbell Press 4 15 1 Minute
Front Pull Downs 4 15 30 Seconds
Incline Sit Ups 3 20 30 Seconds
Cardio (for added intensity try a high intensity interval cardio session) Perform for 20 to 25 minutes at moderate pace.
Day 3 - Wednesday Full Body
Exercise Sets Reps Rest
Cardio (light)     5 - 10 minutes
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) Perform for 20 to 25 minutes at moderate pace.
Day 5 - Friday Full Body
Exercise Sets Reps Rest
Cardio (light)     5 - 10 minutes
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) Perform for 20 to 25 minutes at moderate pace.

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.

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All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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