Get Lean Muscle Tone in 30 Days With This Workout

Carrie_Rose_sunupcoaching1 — sunupcoaching/Instagram

Do you want to lean out your body and define your muscles without going overboard? This workout can help. Before I suggest specific movements to help build lean muscle tone, let me first go on record to say that building muscle takes more than 30 days. But every day counts, and 30 days of intentional, consistent movement will definitely help you move in the direction of lean muscle tone!

The Workout Should Take 45 Minutes

Young fitness woman looking at her smart watch while taking a break from outdoor workout. Sportwoman checking pulse on fitness smart watch device. — Shutterstock

Here is a great full-body, bodyweight workout that will help you tone your muscles, especially if done 3 to 4 days/week. If done with short breaks between sets, this should take about 45 minutes. You could add to the movements by using light dumbbells! Not sure what all this means? Contact a personal trainer to learn the proper form. And yes, there is cardio in a lean muscle tone workout! Your heart is a muscle and needs to be worked like every other muscle. Plus, this short cardio circuit will help you tone other muscles at the same time. Happy sweating!

Do This Warmup, Two Times

Gorgeous brunette warming up and doing some push ups a the gym — Shutterstock

Arm circles
Quad stretch
Bunny hops
Five squats
Three pushups

Do This Legs Set, Three Times

Woman doing walking lunges outdoors overlooking the river. Fitness, sport and healthy lifestyle concept. — Shutterstock

Ten squats
Ten pulse lunges on each side
Ten lateral lunges on each side

Do This Arms Set, Three Times

Female trainer in sportswear, practicing yoga asanas, doing the reverse plank

Ten bent over front to side arm raises
Ten push-ups
10 reverse plank lifts

Do This Hips/Glutes Set, Three Times

Resistance bands exercise glute bridge leg workout with loop band for strength training of legs and booty fitness. — Shutterstock

10 bridge thrusts
10 bridge abduction
10-second bridge hold

Do This Cardio Set, Three Times

Circuit! 30 seconds on, 10 seconds off, repeat 3x
Jumping jacks
Toe touches
Pulsing chair pose
Butt kicks

Do This Core Set, Three Times

Young fit woman in sportswear doing yoga at gym in Bird Dog pose. — Shutterstock

30 plank taps
30 ankle grabs
30 ab twists
10 dead bug
10 bird dog

Cool Down and Stretch

Happy young woman stretching before running outdoors — Shutterstock

Don't forget to cool down and stretch. "Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints," says Harvard Health. "Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage."

💪🔥Body Booster: In order to tone your body fast, work out for 45 minutes three to four days a week, doing a combination of strength training and cardio.

Carrie Rose is a Life Coach, and founder of SunUp Coaching LLC

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Workout Routines