{"id":23974,"date":"2021-06-23T21:45:36","date_gmt":"2021-06-23T21:45:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=23974"},"modified":"2025-07-11T19:14:08","modified_gmt":"2025-07-11T19:14:08","slug":"3-day-workout-plan-female","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/","title":{"rendered":"3-Day Workout Plan Female: Here\u2019s How You Should Structure Your Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#What_Is_the_Best_3-Day_Workout_Routine\" >What Is the Best 3-Day Workout Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#Day_1_Push_Chest_Shoulders_Triceps\" >Day 1: Push (Chest, Shoulders, Triceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#Day_2_Pull_Back_Biceps\" >Day 2: Pull (Back, Biceps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#Day_3_Legs_Quads_Hamstrings_Glutes_Calves\" >Day 3: Legs (Quads, Hamstrings, Glutes, Calves)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#A_3-Day_Workout_Plan_for_Female_Beginners\" >A 3-Day Workout Plan for Female Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#The_3-Day_Workout_Circuit\" >The 3-Day Workout Circuit<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#Day_1_Legs_And_Abdomen\" >Day 1: Legs And Abdomen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#Day_3_Chest_And_Shoulders\" >Day 3: Chest And Shoulders<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#Day_5_Back_Biceps_and_Arms\" >Day 5: Back, Biceps, and Arms<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#Planks\" >Planks<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#Is_Working_Out_for_3_Days_Enough\" >Is Working Out for 3 Days Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#What_is_the_best_workout_split_for_females\" >What is the best workout split for females?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#Which_3_days_are_best_to_work_out\" >Which 3 days are best to work out?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#How_long_does_it_take_to_see_results_from_working_out_3_days_a_week\" >How long does it take to see results from working out 3 days a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#Can_you_tone_up_in_3_days\" >Can you tone up in 3 days?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you looking for a female version of a 3-day <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-workout-plan\/\">workout plan<\/a> to help you lose weight? If you are, then you\u2019re in luck. In this read, we\u2019ll explore a 3-day workout plan that\u2019s female-oriented for weight loss. It\u2019s simple and has been specifically designed for individuals at the beginner fitness level.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to weight loss, this circuit can help with toning and maintaining your ideal weight. That being said, before you start following this regime, make sure you get the go-ahead from your doctor and certified trainer.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_3-Day_Workout_Routine\"><\/span><b>What Is the Best 3-Day Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A well-structured 3-day workout routine is designed to efficiently target all major muscle groups while still designating enough rest and recovery time. Some of the most effective approaches to try are the Push-Pull-Legs (PPL) split, the Upper-Lower Body split, and the Full-Body split. According to a 2018 meta-analysis, in terms of strength, anywhere between 2 and 5 days per week can provide the same results (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6081873\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An example of the popular PPL routine divides workouts into three main categories: pushing movements, pulling movements, and leg exercises.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Push_Chest_Shoulders_Triceps\"><\/span><b>Day 1: Push (Chest, Shoulders, Triceps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bench Press: 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep Dips: 3 sets of 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead Shoulder Press: 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral Raises: 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline Dumbbell Press: 3 sets of 8-12 reps<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Pull_Back_Biceps\"><\/span><b>Day 2: Pull (Back, Biceps)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-Ups: 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift: 3 sets of 6-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bent Over Rows: 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Face Pulls: 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep Curls: 3 sets of 10-15 reps<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Legs_Quads_Hamstrings_Glutes_Calves\"><\/span><b>Day 3: Legs (Quads, Hamstrings, Glutes, Calves)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats: 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian Deadlifts: 3 sets of 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges: 3 sets of 10-15 reps for each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg Curls: 3 sets of 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf Raises: 3 sets of 15-20 reps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Such a split is efficient as it allows each muscle group sufficient recovery time while ensuring all major areas are worked on. The combination of compound and isolation exercises ensures balanced development and strength gains. Research supports that such a routine, with adequate intensity and progressive overload, can yield significant strength and hypertrophy improvements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4562558\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). In addition, including 30 minutes of cardio a day can enhance cardiovascular health and support overall fitness goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\"><img decoding=\"async\" class=\"aligncenter wp-image-61852 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained-1024x576.png\" alt=\"3-Day Workout Plan Female\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Is-Running-10-Miles-A-Week-Good-For-You_-Benefits-Risks-Explained-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\">Start transforming your life with BetterMe <\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_3-Day_Workout_Plan_for_Female_Beginners\"><\/span><b>A 3-Day Workout Plan for Female Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Congratulations on your decision to start exercising. This positive choice will motivate you to keep pushing. We\u2019ve made things easier for you by developing an easy 3-day workout schedule for female beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On these three days, we\u2019ll target different muscle groups. It\u2019s crucial that you take rest days and don\u2019t exercise every day of the week because your muscles need recovery and growth time. You can opt for an active recovery day during your days off from lifting. This could be something simple such as walking.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s an overview of how we\u2019ve structured the workout plan:<\/span><\/p>\n<p><b>Day 1:<\/b><span style=\"font-weight: 400;\">\u00a0Legs and abdomen<\/span><\/p>\n<p><b>Day 2:<\/b><span style=\"font-weight: 400;\">\u00a0Rest day<\/span><\/p>\n<p><b>Day 3:<\/b><span style=\"font-weight: 400;\">\u00a0Chest and shoulders<\/span><\/p>\n<p><b>Day 4:<\/b><span style=\"font-weight: 400;\">\u00a0Rest day<\/span><\/p>\n<p><b>Day 5:<\/b><span style=\"font-weight: 400;\">\u00a0\u00a0Back, biceps, and triceps\u00a0<\/span><\/p>\n<p><b>Day 6:<\/b><span style=\"font-weight: 400;\">\u00a0Rest day<\/span><\/p>\n<p><b>Day 7:<\/b><span style=\"font-weight: 400;\">\u00a0Rest day<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-2-1.png\" alt=\"3 day workout plan female\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_3-Day_Workout_Circuit\"><\/span><b>The 3-Day Workout Circuit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let\u2019s delve deeper into this exercise regime to determine what exercises you\u2019re required to perform.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Legs_And_Abdomen\"><\/span><b>Day 1: Legs And Abdomen<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On this day, you\u2019ll be focusing on exercises that target your core and leg muscles. As previously mentioned, this workout plan has been designed for female beginners, so most of these exercises will look at the regular variation. Similarly, there will be no use of weights or equipment. Here are the activities you\u2019ll be required to perform on this day:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunges<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lunges are practical full-body exercises, so they\u2019ve been added to this 3-day full-body workout plan for females. Here\u2019s how to perform them (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324895\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright and take one giant step forward using your right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself as if you\u2019re kneeling, but make sure you rest your knee slightly above the floor. Your bodyweight should be felt on the ball of your front foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for several seconds before returning to the initial starting position. Repeat 10 times before switching legs.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\"><b>Bodyweight Squats<\/b><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most trainers will tell you that one of the best and most functional lower-body exercises is the bodyweight squat. It\u2019s an effective exercise that helps tone your entire body and also helps with day-to-day tasks. To perform them, all you have to do is:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in and start to crouch down as if taking a seat. This means pushing your butt behind and bending your knees to get into a squatting position. You can clasp your hands in front of your chest or stretch them forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this squatting stance for a second or two.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and return to the standing position. As you come up, clench your glutes to further activate them at the top of the exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat at least 10 times.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/indoor-cycling-workout-plan\/\"><i>Indoor Cycling Workout Plan &#8211; A Dynamic Program for Every Rider<\/i><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flutter Kicks<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These abdominal exercises for beginners are also known as scissor kicks. Don\u2019t be fooled by their simplicity as they effectively strengthen your core, hip, and lower back muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-ab-exercises-beginners#1\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Here\u2019s a guide to performing these kicks (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-ab-exercises-beginners#1\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your hands by your sides and your palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your legs from the floor, engage your core, and start kicking your right leg up and then the left one as if swimming.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick for at least 60 seconds, rest for 30 seconds, and repeat at least three times.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bicycle Crunches<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The next exercise in this circuit is bicycle <a href=\"https:\/\/betterme.world\/articles\/wall-crunches\/\">crunches<\/a>. This exercise targets your abdominal area. Here\u2019s how to do these crunches (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-ab-exercises-beginners#1\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back and place your hands behind your head or on your ears as if trying to listen to something distant.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees. Raise your right knee from the floor and try to bring it close to your chest. As you do this, twist and lift your left elbow, trying to make it touch your right knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right leg and try to bring the left leg to your chest and right elbow to touch your right knee.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5 to 10 times on each side.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mountain Climbers<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Although most beginners hate them, mountain climbers are incredibly effective for toning your lower abdomen. They\u2019re a great option for getting your heart rate up and increasing your likelihood of eliminating body fat. All you need to do is (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/best-exercises-lower-abs#1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a high plank position. This position means you\u2019re resting on the balls of your feet and palms. Your back must be straight and your arms should be directly under your shoulders and at least shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slightly tuck in your pelvis and start bringing your right knee toward your chest and then back. Pick up the pace and also do the same for your left leg. It will appear as if you\u2019re jogging, but while lying prone.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Experts advise you to do at least 15 to 20 reps on each side.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These are the exercises you\u2019ll be required to do on the first day of this workout plan. Feel free to seek the help of a certified personal trainer if you need more guidance with these exercises. You\u2019ll rest on day two and then resume the exercise program on day three.<\/span><\/p>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/10-1.png\" alt=\"3 day workout plan female\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Chest_And_Shoulders\"><\/span><b>Day 3: Chest And Shoulders<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">There\u2019s an assumption that chest exercises are only meant for men. The belief is that performing chest exercises can make women masculine, which may not blend with their physique. Following this belief, many women tend to avoid doing chest exercises. The reality is that women need to exercise their chests as this helps lift sagging breasts and chests (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/features\/chest-exercises-help-tone#1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The following exercises can help you attain this goal:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incline Push-up<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The incline push-up is an effective push-up variation for female beginners who want to tone their chest area. To perform it, you must (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324490\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down with your hands resting on something sturdy such as a bench or desk. Make sure your hands are slightly wider than the shoulder-width distance and your feet are stretched behind and hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start lowering your body toward the ground but rest your chest 4 or 8 inches above the bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a second, then stretch your arms to return to the initial stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this 10 times.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Inchworms<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The inchworm exercise will help work out your shoulders. All you have to do is (<\/span><a href=\"https:\/\/www.medicinenet.com\/10_best_shoulder_exercises_for_your_home_workout\/article.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet either together or slightly apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your abs, exhale, and start to bend downward while keeping your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Touch the floor and start to crawl forward until you\u2019re in a push-up position. Hold for a second or two and then crawl back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Contralateral Limb Raises<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The following limb raises target your shoulder muscles and here\u2019s how you perform them (<\/span><a href=\"https:\/\/www.medicinenet.com\/10_best_shoulder_exercises_for_your_home_workout\/article.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your belly and extend your legs behind. Make sure your toes are pointing away from your shin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms overhead and let your palms face each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core, exhale, and start raising the opposite arm and leg a few inches from the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this stance for several seconds before repeating the same on the other limbs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this at least 10 times.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Regular Push-up<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The other chest exercise to perform on this day is the regular or standard push-up. To perform a push-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your palms on the floor and extend your legs behind. Make sure you\u2019re resting on your palms and the balls of your feet. Make sure your arms are directly under your shoulders and your back is kept straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to lower your body toward the floor, but rest your chest a few inches above the ground. If you find this difficult to perform in this stance, try the push-up on your knees. All you have to do is get on your fours and continue following these steps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second or two, then stretch your arms to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can perform a set or two of each of these exercises, depending on what your instructor recommends. Remember to also perform warm-up and cool-down exercises before and after performing these workouts, respectively.\u00a0<\/span><\/p>\n<p><strong>If you wish to cinch your waist, tone up your bat wings, blast away the muffin top \u2013 our fitness app was created to cater to all your needs! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\">BetterMe won\u2019t give excess weight a chance!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Back_Biceps_and_Arms\"><\/span><b>Day 5: Back, Biceps, and Arms<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This 3-day-a-week workout plan for female beginners ends on day five. On this day, it targets your arms, biceps, and back. Below are some of the exercises planned for you to perform on this day:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h4><span class=\"ez-toc-section\" id=\"Planks\"><\/span><b>Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Planks help strengthen your back and abdominal muscles. They also help build your core strength. Here\u2019s how to perform this exercise (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/best-exercises\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on the floor with your elbows and lower arms resting on the floor. Make sure your elbows are in line with your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your body off the floor until your back is straight and your body forms a horizontal line to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet together, head facing down, and toes flexed to help support the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 20 or 30 seconds. During the hold, don\u2019t arch your back or make any movements to disrupt your form. In addition, as you breathe out, try to focus on squeezing your abs even tighter. Then when you breathe in, try to breathe in through your chest while still holding your abs tight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After 20 or 30 seconds, lower to the floor and rest for a minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for three to five minutes.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpees<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Burpees have been scheduled for this day as they\u2019re an excellent full-body exercise, which means they\u2019ll also target your arms, back, and triceps. Here are the steps to help you do a burpee:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position and then drop down into a squat. Remember to keep your back straight and breathe in as you lower yourself to the squatting stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of returning to the standing position, move down into a high plank position. Keep in mind that your spine, back, and neck must be kept neutral while in a high plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do a push-up and then return to the standing stance. If this proves challenging, try to walk out of the push-up instead of jumping. Similarly, you can lower the pace or do away with the push-up until you can comfortably incorporate it into the exercise.<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The Bridge Exercise<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The bridge exercise is sometimes listed among yoga poses. It helps stretch and strengthen your back muscles. Here\u2019s how to perform it (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/multimedia\/back-pain\/sls-20076265?s=5\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back, bend your knees, and make sure your feet are firmly pressing on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your head and shoulders on the ground and allow your arms to rest by your sides with your palms facing down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your abdominal muscles and start raising your hips off the ground and up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for at least three deep breaths and then return to the starting stance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform this five times.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/11.png\" alt=\"3 day workout plan female\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Working_Out_for_3_Days_Enough\"><\/span><b>Is Working Out for 3 Days Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out three days a week can be sufficient for maintaining overall fitness and achieving various health benefits, depending on the intensity and structure of the workouts. Research has indicated that frequency isn&#8217;t the sole determinant of fitness gains; intensity, volume, and consistency are also essential factors (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8468576\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What are some of the studies and research that prove this? Let\u2019s take a look at what the scientific community has to say about a 3-day workout routine.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A study published in the Journal of Strength and Conditioning Research found that training three days per week with adequate volume and intensity was effective for promoting muscle hypertrophy and strength gains similar to those achieved when training more frequently (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/abstract\/2000\/08000\/comparison_of_1_day_and_3_days_per_week_of.6.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). It also prevents the issue of overtraining, which is often seen when working out six times a week and can potentially lead to burnout and injury.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The American College of Sports Medicine (ACSM) recommends at least 150 minutes of moderate-intensity aerobic activity per week, which can be effectively achieved in three workout sessions. Combining resistance training with cardiovascular exercises in these sessions can help maximize overall fitness benefits. For example, incorporating <a href=\"https:\/\/betterme.world\/articles\/calisthenics-vs-hiit\/\">HIIT<\/a> together with strength training can optimize both cardiovascular and muscular adaptations (<\/span><a href=\"https:\/\/www.acsm.org\/education-resources\/trending-topics-resources\/physical-activity-guidelines\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adding to this discussion, three days of exercise per week provides ample time for recovery and reduces the risk of overtraining and injury. Recovery is essential for muscle repair and growth, in addition to overall performance enhancement (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5051742\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Ensuring that your workouts are well-rounded, targeting different muscle groups each day, and progressively challenging will maximize the benefits. Furthermore, dietary adjustments such as being mindful of the total calories you consume in a day can help increase the likelihood of losing body fat. It can complement the workout routine and help you see results more quickly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, while more frequent workouts can offer additional advantages for specific goals, when it\u2019s properly planned and executed, a three-day workout routine can be highly effective and sustainable for many individuals.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan\/\"><i>Is a 7 Day Workout Plan The Best Choice For You?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/12.png\" alt=\"3 day workout plan female\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_best_workout_split_for_females\"><\/span><strong>What is the best workout split for females?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best workout split for females depends on individual goals, preferences, and fitness levels. A popular and effective split is the Upper-Lower split, where workouts are divided into upper-body and lower-body days (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/upperlower-split-the-best-workout-plan\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This split can be performed twice a week, which will ensure adequate muscle engagement and recovery. For example:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day 1: Upper body (chest, back, shoulders, arms)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day 2: Lower body (quads, hamstrings, glutes, calves)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Day 3: Full-body or active recovery<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This approach ensures balanced muscle development and allows for flexibility in scheduling workouts. It can also be tailored to focus more on areas of specific interest or need. For example, some women may prefer to focus more on glute and leg development, which can be achieved by incorporating additional lower-body exercises or by slightly modifying the split to include a glute-specific day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Upper-body workouts can include exercises such as push-ups, bench presses, dumbbell rows, and shoulder presses, while lower-body workouts may feature squats, lunges, deadlifts, and leg presses. Full-body or active recovery days can involve lighter activities like yoga, Pilates, or low-intensity cardio to promote recovery and flexibility. In addition, incorporating 30 minutes of cardio a day on these split days can enhance cardiovascular endurance and support fat loss goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_3_days_are_best_to_work_out\"><\/span><strong>Which 3 days are best to work out?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best days to work out are typically spaced out to allow for recovery between sessions. A common schedule is Monday, Wednesday, and Friday or Tuesday, Thursday, and Saturday. This allows for rest days in between each workout day, which helps prevent overtraining and ensures your muscles have time to recover and grow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the specific days can be adjusted based on personal schedules and preferences. The key is to ensure at least one rest day between each workout session to facilitate recovery. On non-training days, incorporating light physical activity such as walking, stretching, or yoga can be beneficial. Furthermore, consistency is more important than the specific days chosen, so it\u2019s imperative to design a schedule that can be maintained in the long term.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_to_see_results_from_working_out_3_days_a_week\"><\/span><strong>How long does it take to see results from working out 3 days a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Results can vary based on individual factors such as starting fitness level, diet, workout intensity, and consistency. Generally, noticeable improvements in strength and endurance can be seen within 4 to 6 weeks. Visible changes in muscle tone and body composition may take approximately 8 to 12 weeks (<\/span><a href=\"https:\/\/efsupit.ro\/images\/stories\/iulie2020\/Art%20272.pdf\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Consistency, progressive overload, and proper nutrition are the keys to achieving and maintaining results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_tone_up_in_3_days\"><\/span><strong>Can you tone up in 3 days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While significant muscle toning in just three days is unrealistic, incorporating targeted workouts over three days can jumpstart the process. For example, combining resistance training with cardiovascular exercises can help with fat loss and muscle definition over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). The key is to maintain a consistent workout routine and pair it with a <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balanced diet<\/a> to achieve and sustain muscle toning. However, for lasting results, consistency is the most important factor.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This\u00a0 3-day workout plan for female beginners can help you lose weight or tone your body. All you have to do is follow the circuit as it has been designed and maintain the correct form of the exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t be afraid to ask for help if you find it difficult to perform any of the exercises that are listed in this regime. Keep in touch with us in the comment section and let us know how you\u2019re progressing with this routine. We wish you the very best with this routine and you should remember to contact a medical professional before getting started on any workout program.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you looking for a female version of a 3-day workout plan to help you lose weight? If you are, then you\u2019re in luck. In this read, we\u2019ll explore a 3-day workout plan that\u2019s female-oriented for weight loss. It\u2019s simple and has been specifically designed for individuals at the beginner fitness level.\u00a0 In addition to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79717,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[130,6],"tags":[],"coauthors":[45],"class_list":["post-23974","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts-for-women","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3-Day Workout Plan Female: Here\u2019s How You Should Structure Your Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a \u2605 3 DAY WORKOUT PLAN FEMALE \u27a4 to help you shed pounds? Keep reading to discover a total-body workout plan for female beginners.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3-Day Workout Plan Female: Here\u2019s How You Should Structure Your Workout\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a \u2605 3 DAY WORKOUT PLAN FEMALE \u27a4 to help you shed pounds? Keep reading to discover a total-body workout plan for female beginners.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-11T19:14:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/3-Day-Workout-Plan-Female_-Heres-How-You-Should-Structure-Your-Workout-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"3-Day Workout Plan Female: Here\u2019s How You Should Structure Your Workout\",\"dateModified\":\"2025-07-11T19:14:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/\"},\"wordCount\":2726,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/3-day-workout-plan-female\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/3-Day-Workout-Plan-Female_-Heres-How-You-Should-Structure-Your-Workout.png\",\"articleSection\":[\"For Women\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you looking for a female version of a 3-day <a href=\\\"https:\/\/betterme.world\/articles\/chair-yoga-workout-plan\/\\\">workout plan<\/a> to help you lose weight? If you are, then you\u2019re in luck. In this read, we\u2019ll explore a 3-day workout plan that\u2019s female-oriented for weight loss. It\u2019s simple and has been specifically designed for individuals at the beginner fitness level.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In addition to weight loss, this circuit can help with toning and maintaining your ideal weight. That being said, before you start following this regime, make sure you get the go-ahead from your doctor and certified trainer.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Best 3-Day Workout Routine?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A well-structured 3-day workout routine is designed to efficiently target all major muscle groups while still designating enough rest and recovery time. Some of the most effective approaches to try are the Push-Pull-Legs (PPL) split, the Upper-Lower Body split, and the Full-Body split. 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If you are, then you\u2019re in luck. In this read, we\u2019ll explore a 3-day workout plan that\u2019s female-oriented for weight loss. It\u2019s simple and has been specifically designed for individuals at the beginner fitness level.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=3_day_workout_plan_female\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In addition to weight loss, this circuit can help with toning and maintaining your ideal weight. That being said, before you start following this regime, make sure you get the go-ahead from your doctor and certified trainer.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Best 3-Day Workout Routine?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A well-structured 3-day workout routine is designed to efficiently target all major muscle groups while still designating enough rest and recovery time. Some of the most effective approaches to try are the Push-Pull-Legs (PPL) split, the Upper-Lower Body split, and the Full-Body split. 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