Daily Exercise to Tone Muscles for Women

  Daily exercise allows women to reduce stress, sleep better at night and lower risk for chronic health issues, such as osteoporosis. Women need both cardio activity and strength-training sessions to tone the muscles and burn fat. These activities will help you manage a healthy weight and create sleeker-looking muscles.

Fat Burning

Women need regular activity sessions to tone muscles and burn fat. Combine cardio and strength-training exercise to accomplish your goals. Start off by setting a calorie-burning goal. Burning a pound of fat requires you to burn 3,500 calories weekly. Increase your fat loss to 2 lbs. by burning 7,000 calories each week. Discuss a healthy goal for your situation with your medical provider.

Cardio Activity

You need cardio activity to burn fat so you can see underlying muscles. Moderate activity, such as walking or water aerobics are best for beginners. Complete two hours and 30 minutes of moderate activity weekly, recommends the Centers for Disease Control and Prevention. Increase your calorie burning and strength by selecting vigorous activity, such as rollerblading, jogging or playing racquetball. You need one hour and 15 minutes, rather than two hours and 30 minutes, for vigorous cardio activity.

Strength Training

Women need at least two strength-training sessions weekly, according to the Centers for Disease Control and Prevention. Sessions need to last 20 to 30 minutes. Focus on toning your major muscle groups, such as the hips, legs, arms, chest, back and abdominals. You can use resistance bands, free weights and your body weight to develop stronger muscles. If you decide to tone your muscles every day, work different muscle groups. For example, if you work out your abs and legs on Monday, workout your back and arms on Tuesday. Giving each muscle group at least a day off will promote muscle healing.

Circuit Training

Circuit training allows you to combine cardio activity with strength training to create leaner muscles. Start out with a strength-training exercise, such as leg squats. Then, select an intense cardio activity, such as jumping jacks or jogging. Rotate between a new strengthening exercise and intense cardio activity during each new circuit. Complete at least 30 minutes of circuit training during your workout.