Getting a toned body won't be possible without weight training, that's a fact that everyone knows. But due to lack of knowledge and bombardment of advertising, most people think that weight training equal to expensive gym membership, fitness machines, supplements, and trainer; in addition, they also think of it as countless hours of nonstop workout.

Well, not only all of that will certainly blow your motivation away, it will also emptying your savings and less likely to give you any substantial result besides complete fatigue. You probably already know that from experience that the question “how to get a toned body” won’t be answered that way.

It doesn't matter if you're male or female, the real way to attain toned and muscular body are healthy eating, interval training, and strength training. You can do all of those at your own home and it will merely takes three days per week.

Common problem that I found is women are tend to affraid of strength training. Becoming bulky and getting more muscle than they want are their primary concern. The truth is women don’t have enough testosterone for that, thus they won’t get bulky from simple weight training without supplements. Basically, it's just a myth and no one should worry about that.

Another mistake that I often found here is people like to train specific area on their body to gain fast result, namely abs, chest, or arm.

Check out this exercise menu for one day. You should do it three times per week and complement it with interval training.

Warm Up

* Bodyweight Squat: 10 reps

* Plank: 20 seconds

* Pushup or Kneeling Pushup: 6 reps

Strength Training

First cycle:

* 8 reps of Bodyweight Steps-ups

* 8 reps of Stick-up

* Rest 30 seconds

* Repeat this cycle 2 more times

Second cycle:

* 8 reps of Split Squat with Front Foot Elevated

* 8 reps of Kneeling Close-grip Push-up

* Rest 30 seconds

* Repeat this cycle 2 more times

Third cycle:

* 20 reps of Bicycle Crunch

* 8 reps of 1-leg Hip Extension

* Rest 30 seconds

* Repeat this cycle 2 more times

Interval training workouts

This sort of training will have greater result than common low intensity cardio where the body will keep up itself and you will have to keep increasing the duration. Interval training is something that cannot be 'read' by your body; thus it can't adjust itself to your exercise and this will lead to faster fat burning. Here’s how to do it:

* Choose an exercise and warm-up for five minutes, progressing from light to more intense exercise. For instance: if you take run as your exercise, try slow jog, then gradually add the speed to sprinting.

* Exercise at hard pace for one minute (at a subjective 7/10 level of effort).

* Exercise at slow pace for two minutes (in a subjective 3/10 level of effort); this is known as ‘active rest’.

* Keep alternating between the hard pace and the slow pace exercise for four times.

* Finish it with five minutes slow pace for cool down.

The guidelines

* Perform the strength training 3 days per week.

* Do the interval three days each week. Just do it after the strength training session, but if you really don't have time, simply do it at another free day. Just be sure you have a day of total rest.

* Make sure you eating healthily and sensibly by using the right nutrition guidelines.

* When you are over than 30, possess high cholesterol levels, high blood pressure, diabetes, or other issue, talk to your doctor before starting any workout or diet program.

As you have seen above, the exercise plan is made so you will conduct burst of high intensity workout followed by a few second rest, after that start all over again. This is the ideal strategy for anyone who wants to shed excess fat and build more muscle mass. Of course, you have to remember to keep healthy nutrition intake along the way. With the right program and strong discipline, getting a toned body does not need to take huge amount of your time, cash, and energy.

Author's Bio: 

Read more about this system with complete 12 weeks fitness regimen in a review of Turbulence Training. If you're a middle aged man or women, check weight loss over 40 first to understand the proper regime for your body condition.