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Sports and Fitness • Fitness 45 Day Workout Plan For Women

If you are searching for a 45-day workout program for women, it should have 3 key goals-building lean muscle tone, improving overall strength and fitness and fat loss. If you would like to attain these benefits, you will need to adjust your overall lifestyle to ensure that it supports your workout plan. Ensure that your choice of food and overall lifestyle is able to support your exercises rather than making them difficult. Also ensure that you repeat the workout cycle once or even twice for a period of at least 45 days in order to develop the right habits to help you maintain the results.

Resistance training

Resistance training has been trashed in the recent past. Many women fear engaging in this form of training because they believe that they will get bulky as a result of using weight. However, this fear is unfounded. W

omen who would like to build muscle definition should include weights in their workout routine. They should engage in workouts at least 3 times in a week during the period of 45 days. Ensure that you engage in one workout for the full-body, one workout for the lower-body and one workout for the upper body. Each of these forms of workouts should be made of 4 sets made of weight that can allow for 8 to 12 repetitions for each set of exercise. The workouts for the lower body should have 4 sets of squats, calf raises and dead lifts. The workouts for the upper body should have 4 sets of bent-over rows, 4 sets of bench presses, triceps kickback and overhead presses. The workouts for the full-body should include dead lifts, squats, bench presses, overhead presses and bent-over rows.


High-intensity interval training or HIIT is a form of exercise that is effective for burning of body fat.  You should inclu45 day workout plande in your 45 day workout plan at least 2 HIIT sessions every week during the non-lifting days. This is important as HIIT can turn out to be very demanding on your body. Ensure that you engage in activities such as running, cycling, skipping or even engaging in a ladder sequence. During the workout segment, ensure that you exercise as hard as you can but go very slow during the rest sessions. For every 30 seconds of workouts, you should ensure that you rest for 10 seconds. After this you should increase the workouts to 40 seconds while resting for 20 seconds. You should later increase the workouts to 50 seconds before resting for 30 seconds. As you continue to improve your endurance, you should workout for a period of 60 seconds before resting for a period of 45 seconds. Repeat this whole sequence again but in reverse.


Another important part of the top rated workout program is the low intensity cardios. You should engage in this form of workout for 5 to 6 days in a week for a period of 30 minutes to 1 hour. Some of the low/moderate cardio exercises that you can engage in include taking a brisk walk, swimming class etc. This form of exercise is effective for fat loss especially when it is combined with strength training and the regular HIIT. Cardio exercises are also good for reducing the stress hormone concentration in your body and this can lead to the retention of fat. It can also help to lower the risk of injury when doing other forms of workouts. For a complete guide in engaging in a 45 day workout program, you should contact MP45.