Hourglass Workout Plan (with PDF)

Are you dreaming of achieving that stunning hourglass figure? Look no further! Our specially designed workout plan is perfect for any woman who wants to transform her body and sculpt those beautiful curves.

With our 12-week (3-month) program, you’ll be able to tone your body with curves in all the right places.

Our carefully curated exercises will help flatten your stomach, shrink your waist for a smaller waistline, tone your thighs, and enhance your booty for a rounder shape. Get ready to widen those hips and achieve the body you’ve always desired with our hourglass body workout.

What Will I Learn?

What is an Hourglass Figure?

According to fashion designers Hourglass figure is a classic evergreen body shape. An hourglass figure is very similar to real hourglass. Woman with this body shape will have a wide bust, a narrow waist, and wide hips. The shoulder width and hips width measurements will be very close while the middle section is narrow in circumference.

Why Men Like Women With an Hourglass Figure?

An experiment conducted in Georgia Gwinett College found that looking at a woman’s hourglass figure rewards man the same high as taking drugs. The study indicated that looking at a curvy lady will induce some brain signals in men which is also associated with alcohol and other drugs.

In a social study conducted in 2012 to determine the most desirable female body measurements found that perfect female body had a waist-to-hip ratio of .70, a waist-to-chest ration of .67 and a BMI of 18.82.

According to science big breasts and large hips determine your fertility. Hips size shows the potential a lady to conceive babies easily and the big breasts indicate that she can store more milk for the baby.

A research conducted in UC Santa Barbara found that women with thick butts and thighs have higher reproductive potential. The fat stored in these areas contain omega-3 fatty acids which help moms and baby’s brain during pregnancy.

What is Hourglass Figure Measurements?

In fashion industry the ideal body measurement is 36 24 36. Which means 36 inch for bust, 24 inch for waist and 36 inch for hips. But only 8.4% of women have this body measurements in real. You have hourglass body shape if your waist is at least 25% smaller than your shoulder or bust and your shoulder hips measurements are very closer.

Different countries, cultures, races either prefer an extreme limits or the average of these qualities. There are a tons researches done to find out the ideal female body shape and every study concluded that ideal shape is an hourglass with a small waist to hip ratio.

Training Principles of Hourglass Figure Workout

This is not a traditional body split (one muscle/day) type workout. According to science the growing effect of training lasts only up to 48 hrs (2 days) after training.

So if you are training in a traditional way (only one muscle group per day), you are wasting 5 useful days.

In our program, we take a different approach by training each body part three times per week, allowing for optimal rest time between sessions.

By spreading out the total training volume over the course of a week, we ensure that you’re not compromising the target training volume to achieve a higher frequency training routine. This means you’ll be able to maximize your progress and get closer to your fitness goals more efficiently.

Hourglass figure training program combines hypertrophy training principles with linear progression scheme. So after every workout you will increase load. Training reps will be frequently changed to prevent muscle adaptation. After every 2 week you will change the reps.

To make all these things possible you should do a full body workout. By doing full boy workouts you can keep the growth effect of training at an elevated level throughout the week because full body training enables you to hit all target muscle groups after every 48 hrs.

Hourglass Workout Overview

The Hourglass workout program follows a convenient 3 day workout routine. You’ll be hitting the gym on Monday, Wednesday, and Friday, making it easy to plan your fitness schedule. On these workout days, you’ll focus on the exercises specifically designed to help you achieve that coveted hourglass figure.

To add some variety and cardiovascular benefits to your routine, you have the flexibility to choose between high intensity or moderate intensity cardio exercises on Tuesday, Thursday, and Saturday. This allows you to customize your cardio workouts based on your preferences and fitness level.

It’s important to prioritize rest and recovery as well. That’s why we recommend taking a complete day of rest on Sunday. This gives your body the opportunity to recharge and repair, setting you up for success in the following week’s workouts.

With this well-structured program, you’ll have a clear workout schedule, ample cardio options, and dedicated rest days to help you achieve your hourglass goals while maintaining a balanced fitness routine.

Weight selection

In the Hourglass workout program, we believe in preventing muscle adaptation by changing up the sets and reps every two weeks. This approach keeps your body challenged and promotes continuous progress.

Before starting the training, it’s important to determine your 10 rep max and 15 rep max for the main lifts, which are compound movements targeting multiple muscle groups.

After each workout, you’ll gradually increase the weights. For upper body movements, add 5 pounds, and for lower body movements, add 10 pounds. This progressive overload helps to stimulate muscle growth and strength development.

To simplify the process, assign your rep maxes to the final day of each two-week block. Then, start assigning weights in a decreasing order (5 to 10 pounds) from the last training day to the first day of the block. This way, you’ll have a structured and organized approach to adjusting the weights throughout the program.

By implementing these strategies, you’ll keep your muscles guessing and ensure continuous progress in your fitness journey with the Hourglass workout program.

Ab workouts:

The Hourglass workout program includes 3 dedicated days for ab training, focusing on removing excess fat around your stomach. Our intense circuit ab workout is designed to maximize results. You’ll repeat the circuit 7 times with minimal rest or no rest at all, ensuring a high-intensity session.

These ab workouts are scheduled for Tuesday, Thursday, and Saturday, using the effective circuit training method.

Cardio:

In the Hourglass workout program, you’ll have the opportunity to incorporate three cardio sessions per week. The duration and intensity of these sessions will depend on your body fat percentage and fitness level. You can choose to do 20-40 minutes of HIIT (High-Intensity Interval Training), medium intensity, or low-intensity cardio workouts following your ab training session.

To add variety and cater to different preferences, we recommend cardio exercises such as treadmill running, stationary biking, stair climber workouts, elliptical training, or even jumping rope. These exercises provide effective cardiovascular benefits and contribute to your overall fitness and fat-burning goals.

Note: If you are a person with low body fat, then it is better to avoid or reduce cardio sessions.

You may also like to read:

How to Lose Arm Fat for Women
How to get an Hourglass Figure
How to Get a Firm Bum in 2 Weeks
Best Cardio Workouts for Fat Loss

Diet and Nutrition for Hourglass Figure Workout Plan

In the Hourglass workout program, we understand that nutrition is just as vital as training. Giving your all in the gym won’t yield optimal results without a proper diet. That’s why we emphasize the equal importance of diet and nutrition. Focus on consuming clean, nutritious foods while steering clear of sugary and fatty options.

Additionally, prioritize hydration by drinking more water than usual, as it is crucial for training and overall well-being. By placing equal importance on your diet and nutrition, you’ll maximize the effectiveness of the Hourglass workout program and bring yourself closer to achieving your desired results.

Clean Bulking Diet

If you are thin and you want to add some more mass to your frame, then your diet should be like this-

Calorie intake: Multiply your body weight (lbs) by 17.5
Protein intake: Take one gram per pound of body weight
Fat intake: Multiply your body weight (lbs) by .4 or .5 gms
Calories from carbohydrates: Calorie intake – ((Protein intake x 4) + (Fat intake x 9))
Carbohydrate intake: Divide carbohydrate calorie by 4.

Cutting (Fat loss) Diet

If you’re looking to shed body fat and sculpt your muscles, it’s essential to follow a diet that supports your goals. Here’s a user-friendly guide to help you understand what your diet should entail in order to achieve these desired results.

Calculating macros for cutting is little bit tricky.

Determine your maintenance calories using our daily calorie intake calculator.
Calorie intake: Subtract 500 from your daily maintenance calories
Protein required: Take one gram per pound of body weight.
Fat required: Take 0.3 gram per pound of body weight.
Carbohydrate calories: Calorie intake – ((Protein required x 4) + (Fat required x 9))
Carbohydrate required: Divide carbohydrate calorie by 4.

When to Take Cheat Meals?

When you follow a low calorie diet for one or more weeks the production of hormones like leptin, ghrelin etc. will get reduced.

As a result your metabolism slows down to compete with low calorie diet. This is an adaptation technique of your body to cope with starving. So calorie cutting won’t work for more than 2 week.

To address this challenge, it’s beneficial to incorporate a cheat meal into your routine at least once every two weeks. During your cheat meal, feel free to indulge in foods that are higher in calories and carbohydrates. This approach can help regulate hunger hormones and boost your metabolism. A cheat meal will work very effectively if you do it once every week.

Hourglass Figure Workout Routine

Warm-up:

Before diving into the Hourglass workout, it’s crucial to warm up properly. Taking the time to warm up has numerous benefits for your body. It helps raise your body temperature and enhances blood flow to your muscles, making them more prepared for exercise.

Additionally, a thorough warm-up improves flexibility in your muscles and joints, reducing the risk of injuries to your ligaments and joints. It is also recommended to do warm-up for each exercises.

Resting time: You can rest anywhere from 60 – 90 seconds between working sets.

Sets and Reps:

A1, B1 and C1: 3 x15
A2, B2 and C3: 4 x 10

Abs Circuits:

Circuit Repetition 7 times
Workstation: 8-12 reps

How to Execute Abs Circuit Workout?

Begin with a good warm up, start the first exercise and complete the target reps.
Complete all the remaining exercises to complete one circuit.
Complete all workstations with no rest or minimum rest in between them. Keep the resting time very short.
After completion of one circuit you can take a short rest and start from the beginning.
Repeat the circuit 7 times.

Hourglass Workout Schedule

Week: 1, 2, 5, 6, 9 and 10

Monday: A1
Tuesday: Abs circuit 1 + Cardio
Wednesday: B1
Thursday: Abs circuit 1 + Cardio
Friday: C1
Saturday: Abs circuit 1 + Cardio
Sunday: Rest

Week: 3, 4, 7, 8, 11 and 12

Monday: A2
Tuesday: Abs circuit 2 + Cardio
Wednesday: B2
Thursday: Abs circuit 2 + Cardio
Friday: C2
Saturday: Abs circuit 2 + Cardio
Sunday: Rest

Note: “+” denotes that the last set is an AMRAP (As Many Reps As Possible) set and “D” indicates that the last set is a Drop set.