Design a workout for a 40 year old women wants to reduce body fat, lose weight gain muscle tone. she is able to devote 1 hour 6 days a week at least 22 lines!

Explanation:

Firstly, she is going to need to change her diet, if she's eating unhealthy.

Diet is the most important part of losing weight and maintaining a healthy body.

She would have to eat five small portions of fruit and vegetables, on the daily basis. As they are full of protein and minerals, they contribute a lot to a healthy body, and they have a really small number of calories.

Her diary intake should be limited, or exchanged to some of the alternatives, such as: soy milk, almond milk, tofu, rice milk etc.

Cottage cheese is full of protein and contains few calories.

She's going to have to drink a lot of fluids, such as water, green tea, coffee without milk or low fat milk, but water is the best option.

Foods rich in protein play a very important role, too.

She should consume meat, fish, eggs on the daily basis.

Then, a balanced diet is almost always accompanied with some of the aerobic exercises, as they make a great team together in fighting unwanted fat in our bodies.

Cardio is a great workout for losing weight, as it trains our heart and our lungs. It is one of the most effective ways to burn fat. It is also very known that this type of exercising helps us build our muscle mass.

When it comes to cardio, there are many different kinds of performing it: running, walking, cycling, swimming, etc.

When it comes to gaining muscle tone, there are many exercises that can help with that certain goal.

For example: Jumping jacks -- it helps in working our core muscles, legs and arms, and it increases our heart rate.

Push-ups -- we do this kind of exercise in order to strengthen our back muscles, of our pecs and our arms.

Planks -- it's great for strengthening our abs and back muscles.

Forward lunges -- it's great for our muscles in legs and our core.