60-Minutes Full-Body Workout Plan to Build an Hourglass Figure in 90 Days

This workout plan does not contain any shortcuts. So, if you are looking for something to help you reach your desired shape without much effort, then this is not it. This is for people who are tired of shortcuts & half-ass results.

There is a simple misconception about fitness that it is not hard. It is hard, and you need a certain amount of discipline, mental strength, and attitude to reach your goal. If you start this 90-day workout plan with the mindset that it is going to be easy, then you are kinda setting yourself up for failure.

Without any doubt, this workout is doable. But it still will require effort and dedication.

In this article, you will find a 60-minute workout plan you can perform for the next 90 days. You will be targeting your glutes, back, thighs, arms, etc using a combination of cardio, yoga, stretching exercises, and weight lifting to build an hourglass figure.

Keep in mind, A certain amount of consistent effort is required to reach your dream physique. You don’t have to train for hours every day and measure everything you eat, but you definitely need to train at least 60 minutes every day and stick to healthy food.

99% of fit people you see on TikTok and youtube videos eat healthily and train consistently. Now it’s time for you to do it and manifest your success by the sheer force of your efforts.

Let’s start with the exercises you are going to perform in the next 90 days.

43 Exercises to Build an Hourglass Figure in 90 Days

You don’t need to perform multiple exercises for the same muscle group. You are going to perform only one or two exercises per muscle group. Moreover, your daily workout routine will consist of no more than 10 exercises.

1. Curtsy Lunge

Muscle Worked: Quads and glutes

2. Fire Hydrant

Muscle Worked: Gluteus maximus

3. Glute Kick Backs

Muscle Worked: Glutes and hamstrings

4. Plié Squat

Muscle Worked: Quads, glutes, hamstrings, and inner thighs

5. Romanian Deadlift

Muscle Worked: Erector spinae, gluteus maximus, hamstrings, and adductors

6. Lateral Band Walk

Muscle Worked: Gluteus medius and gluteus minimus

7. Bird Dog Exercise

Muscle Worked: Erector spinae, rectus abdominis, and glutes

8. Side Leg Raises

Muscle Worked: Outer thighs and the hip abductors

9. Glute Bridge March

Muscle Worked: Glutes, hamstrings, abs, lower back muscles

10. Squat

Muscle Worked: Gluteus maximus, minimus, and medius (buttocks), quadriceps (front of the thigh), hamstrings (back of the thigh), adductor (groin), hip flexors

11. Lunges

Muscle Worked: Gluteals, quadriceps, and hamstrings

12. ATG Split Squat

Muscle Worked: Quads, glutes, and adductors

13. Calves Raise

Muscle Worked: Calves

14. Tibialis Raises

Muscle Worked: Tibialis 

15. Bicep Curls

Muscle Worked: Biceps

16. Shoulder Press

Muscle Worked: Deltoids, triceps, trapezius, and pecs

17. Triceps Kickbacks

Muscle Worked: Triceps brachii

18. Pull-ups

Muscle Worked: Lats and biceps

19. Bent Over Rows

Muscle Worked: Latissimus dorsi (the large wing-like muscles in your back), the middle and lower trapezius, the rhomboids, and the posterior deltoids

20. Reverse Fly

Muscle Worked: Rhomboid muscles

21. Back Extension

Muscle Worked: Low back and the erector spinae muscle

22. Bear Crawl

Muscle Worked: Shoulders (deltoids), chest and back, glutes, quadriceps, hamstrings, and core

23. Push-up

Muscle Worked: Triceps, pectoral muscles, and shoulders

24. Close Grip Chest Press

Muscle Worked: Pectoralis major

25. Chest Fly

Muscle Worked: Chest, shoulders, triceps

26. Dumbbell Floor Press

Muscle Worked:  Triceps, shoulders, and chest

27. Plank

Muscle Worked: Transversus abdominis, rectus abdominis, internal oblique, external oblique muscles

28. Mountain Climbers

Muscle Worked: Shoulder muscles, triceps, chest muscles, serratus anterior, and abdominal muscles

29. Sit-ups

Muscle Worked: Rectus abdominis, internal, and external obliques

30. Leg Raises

Muscle Worked: Core and hip flexors

31. Oblique Crunch

Muscle Worked: Abdominal wall and the obliques

32. Surya Namaskar

Muscle Worked: Most muscles of upper and lower body

33. Burpees

Muscle Worked: Glutes, core, hamstring, quads, calves, back, chest, shoulder, triceps

34. Jumping Jacks

Muscle Worked: Glutes, quadriceps, hip flexors, and calves

35. Running

Muscle Worked: Glutes, hamstrings, quads, obliques and rectus abdominis

36. Jump Rope

Muscle Worked: Calves, quads and glutes along with engaging your shoulders, arms, and core.

Workout Routine 1 (Lazy Daily Workout)

You can perform this workout daily for the next 90 days to build an hourglass figure.

• Surya Namaskar: 10 rounds
• 2-minute rest
• Plié Squat: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Bicep Curls 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Shoulder Press: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Romanian Deadlift: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Fire Hydrant: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Glute Kickbacks: 3 sets of 1 minute (Take 30-second rest after each set) (Use ankle weight & perform reps slowly)
• 2-minute rest
• Leg Raises: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Bent Over Rows: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Curtsy Lunges: 3 sets of 1 minute (Take 30-second rest after each set)

7-Day Workout Plan

You are going to perform this workout routine for the next 90 days. So, it’s best if you note it down somewhere or bookmark this article. In this workout routine, you are going to train for 6 days straight, each day targeting different muscle groups.

To perform these exercises, use lightweight dumbells like these ones (5-10 lbs), or you can also use weight equal to 20% of your one rep max.

Moreover, you can take 30-second rest between the sets.

Day 1 (Arms + Chest)

• Bicep Curls: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Shoulder Press: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Triceps Kickbacks: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Pull-ups: 3 sets of 1 minute (Take 30-second rest after each set) (If you are unable to perform a proper pull-up, use bands for assistance)
• 2-minute rest
• Push-up: 3 sets of 1 minute (Take 30-second rest after each set) (If you are unable to perform a proper push-up, perform kneeling push-up)
• 2-minute rest
• Closed Grip Chest Press: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Chest Fly: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Dumbbell Floor Press: 3 sets of 1 minute (Take 30-second rest after each set)

Day 2 (Back + Abdominal)

• Bent Over Rows: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Reverse Fly: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Back Extension: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Bear Crawl: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Mountain Climbers: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Sit-ups: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Leg Raises: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Oblique Crunch: 3 sets of 1 minute (Take 30-second rest after each set)

Day 3 (Glutes + Legs)

• Squat: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• ATG Split Squat: 3 sets of 5 reps on both sides (Take 30-second rest after each set)
• 2-minute rest
• Curtsy Lunge: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Fire Hydrant: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Glute Kick Backs: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Plié Squat: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Romanian Deadlift: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Lateral Band Walk: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Side Leg Raises: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Glute Bridge March: 3 sets of 1 minute (Take 30-second rest after each set)

Day 4 (Full Body Muscle Building)

• Bicep curls: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Triceps Kickbacks: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Squat: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Romanian Deadlift: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Leg Raises: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Lateral Band Walk: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Calves Raise: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Tibialis Raises: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Reverse Fly: 3 sets of 1 minute (Take 30-second rest after each set)

Day 5 (Full Body Fat Loss)

• Surya Namaskar: 20 rounds
• Jumping Jacks: 5 sets of 1 minute
• Burpees: 5 sets of 2 minutes
• or Running: 60 minutes (Either perform Surya Namaskar + Jumping Jacks + burpees or Running)

Day 6 (Full Body + Glutes)

• Push-ups: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Pull-ups: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Plank: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Oblique Crunch: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Back Extension: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Fire Hydrant: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Glute Kick Backs: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Plié Squat: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Side Leg Raises: 3 sets of 1 minute (Take 30-second rest after each set)
• 2-minute rest
• Curtsy Lunge: 3 sets of 1 minute (Take 30-second rest after each set)

Diet Alteration

Weight loss is 80% diet and 20% exercise. With the workout mentioned above, all that is left for you to do is the diet part. Here are a few diet options you can follow, pick the one that best suits you:

Calorie Deficit

All you need to do is lower your existing calorie intake by 500 calories. This calorie deficit is healthy and sustainable. However, make sure you are only fueling yourself with healthy food sources. Calorie deficit combined with an exercise routine mentioned above can help you lose up to 4-5 lbs per month.

Follow this diet plan if you are too busy to plan meals and have a lot of time to lose weight. Moreover, use this calorie calculator to determine the specific number of calories you need to consume daily to lose weight. Use the cronometer app to track your calorie intake, nutrition, biometrics, and more to ensure you reach your daily nutritional goal.

Ketogenic Diet

If you need to lose a lot of weight, try the ketogenic diet.

For those who don’t know what keto is, It’s a diet plan that focuses on foods that contain a lot of fats, an adequate amount of protein, and very few carbohydrates.

Millions of people have tried the keto diet and shared their keto journey on Instagram with unbelievable before and after transformation photos. In 2020, I too lost 20+ lbs in 47 days.

Here’s an article on How to Start Keto Diet and a 10-Day Keto Diet Meal Plan you can use.

However, keto is complicated and requires a lot of planning. You should consider following keto under the guidance of your nutritionist. You can also get a custom keto diet meal plan from here.

This diet plan will also be tailored to your weight loss goals and nutritional requirements and will be created based on the expertise of certified nutritionists, personal trainers, and chefs.

‘Follow this diet plan if you are willing to prepare specific meals daily and want to lose weight faster. This plan is much more restrictive than calorie deficit, but it will produce certain swift results. Best for people who want to lose weight fast for a special occasion.

16:8 Intermittent Fasting

Intermittent fasting is an eating plan that alternates between periods of fasting & eating. In the 16:8 method, you need to fast every day for 16 hours (out of 24 hours) and consume meals only during the 8-hour eating window.

I know fasting for 16-hour straight sounds intense. However, if you align the fasting period with your sleep routine, it will become much more bearable.

Moreover, You can eat whatever you like during the eating period and are allowed to consume non-calorie beverages, water, tea, and coffee, even during the fasting period.

To make intermittent fasting fun, try the 14-day fasting challenge to lose weight.

Follow this diet plan if you have a busy lifestyle and hate planning meals.

Conclusion

A workout routine combined with a diet is enough for you to lose weight and build toned muscles. However, the problem is not whether you can reach your goal by training and following a diet. The problem is consistency.

Your success depends on whether you will consistently follow the diet & workout routine for the next 90 days. The best way to maintain consistency is by tracking it. So, take a piece of paper and stick it somewhere you can see. On that paper, mention whether or not you followed the diet & workout routine consistently for the next 90 days.

This way, by keeping a record, you can reduce your chances of procrastination. Moreover, keep a small space along with each day (on the paper) and mention why you skipped a workout or diet on that day, and every time you make a mistake and record it, promise yourself that you won’t let the same reason hold you back, ever again.

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