Do between eight and 12 repetitions of an exercise to tone muscle. The weight used in these repetitions should be at least 60 percent of the maximum amount of weight you can move during that exercise.
For many people, toning means not only building lean muscle mass, but also burning body fat. To burn fat during the workout, you should continue the same exercise with half the maximum weight that you can lift. Do as many reps of this exercise as possible for 30 to 60 seconds. To ensure you are burning calories while building lean muscle mass, the entire workout should last at least 30 minutes.