Best Work Out Plans For Women

arm exercisesComing up with good work out plans for women can be difficult. Because all women have different bodies, it can be tough trying to pinpoint the best work out routine for any individual woman. Also, their bodies tend to go through a ton of changes throughout their lives. Because of this, it is best to tailor the best work out plans for women to a specific point in their life. Below we will discuss some of the best work out plans for women depending on the phase/time of your life.

Work Out Plans:

1. Young Woman (18-28).

For a young woman, the best workout plan is going to involve strength training. This is due to the fact that most young woman have the energy and ability to do this without pain or joint discomfort. The best exercises to consider for this particular work out routine are going to focus on your largest and most important muscle groups. This includes; core muscles, back muscles, and leg muscles. All of these muscle groups are going to help you gain more muscle, burn more fat, and increase your bodies ability to maintain proper health. The core muscles are critical stabilizer muscles that will help you as you age. Your leg muscles will also help your body balance better as you age.

2. Post Partum Women (24-35).

For those that are looking for post pregnancy weight loss, the best work out routine is going to feature a ton of cardio. This is due to the fact that these women typically go through a ton of different changes that can place a tremendous amount of stress on the entire body. By featuring a ton of cardio in these women’s workout routines, they are going to experience more weight loss and better results overall.

It is better not to focus on lifting weights or doing anything too strenuous if you had just delivered a baby because your body is already taxed and stressed enough. You shouldn’t focus on strength exercises at this point in your life until you have fully recovered from this event. The best exercises will include; running, jogging, jumping jacks, Pilates, and stairs.

3. Older Women (35-60+).

The next phase of a woman’s life is essentially going to come full circle. During this phase, it is essential that women build more muscle. This is due to the fact that older women tend to lose a ton of calcium in their bones as they age. Because of this, it is essential that the focus on the work out plan for this set of women is strength training.

When you workout and lift weights, your body helps retain and accumulate more calcium in your bones. Therefore, not only do you help increase your muscular strength, but you also increase the overall strength of your bones. This can be huge for older woman as they tend to suffer more from osteoporosis. Strength training workouts can be a very effective way at combating the chances of developing and dealing with osteoporosis as you age. Some of the best exercises for this group of women are; push ups, planks, squats, seated rows, and more.

As you can see, women go through a ton of different changes throughout their lives. Because of these changes, the level and type of fitness that should be utilized changes as women go through each different phase in their lives. In order to develop and implement the best workout plans for women, you are going to want to factor these major life changes into your planning. That way, you are better able to optimize each workout.

Best Exercise Programs

Do you have a New Years resolution to get fit? Working out can be incredibly fulfilling. Not only will it get you healthier, but you will achieve better energy levels as a result. Below we will discuss some of the best exercise programs depending on your fitness goals.

Best Exercise Programs:

1. Gain Muscle.

If your fitness goal is to gain muscle, you are going to want to utilize a strength training program. Strength training programs involve working your muscles hard by lifting heavy weights. Heavy weights are excellent for gaining muscle because they put more strain on your muscles which ultimately enables them to grow faster. Some of the best exercises to incorporate in a strength training routine would be; push ups, pull ups, squats, leg presses, deadlifts, and planks. All of these muscles focus on really targeting the biggest muscles and muscle groups in your body. They will easily help you pack on the muscle whenever you are attempting to gain muscle as a fitness objective.

2. Lose Weight.

If your goal is to lose weight, nothing covers the basis like cardio. Cardio is easily the best type of fitness to incorporate into your exercise routine because its focus is on burning calories. The root of weight loss and weight gain is in the number of calories that you consume versus the amount of calories that you burn every single day. If you consume more calories than you burn in any given day, you will gain weight. Therefore, you are going to want to run and/or incorporate some form of cardio enough each day that you burn more than you take in on any given day. Some of the best forms of cardio are; running, jogging, walking, bicycling, and doing stairs. All of these are excellent ways to incorporate more cardio into your fitness routines.

3. Get Tone/Ripped.

If your goal is to gain lean muscle, you are going to want to incorporate a strength based routine that focuses on repetitions more so than lifting heavy weights. By focusing on repetitions instead of heavy weights, you will not place too much stress on your muscles and instead of getting really big, they will simply get more defined as you lose weight. This is a great routine for anyone that wants to workout and look stronger without having to worry about the risk of injury. Because you aren’t lifting heavy weights, you will be less likely to injure yourself with poor form and/or posture.

4. Get Healthy.

If your ultimate goal is simply to get healthier, you will likely want to combine strength training and cardio. A combination of the two will yield the best results and get your body in a healthy state. Strength training will help build muscle in your body and strengthen your core stabilizer muscles. Whereas, running and doing other sorts of cardio will keep the unwanted fat off and stabilize your blood sugar and blood pressure levels. The best exercises to consider doing for this type of routine would be; push ups, pull ups, body weight squats, planks, steps, running, jogging, and bicycling. All of these exercises should put you in a great position to achieve your goal of getting healthier. Your Doctor will likely be pleasantly surprised the next time you show up for a physical.

As you can see, depending on your ultimate fitness goals, there are different ways in which to achieve the best results. We have discussed the best exercise programs for each specific fitness goal. If your goal is to gain as much muscle as possible, you will want to utilize a strength training routine. Whereas, if your ultimate fitness goal is to lose as much weight as possible, you will likely want to stick with mostly a cardio routine. At the same time, if your goal is to get healthy, you will want to combine the two of them to form a healthy exercise routine that can get you in the best shape of your life. Regardless of which one you choose, you need to be consistent with your approach and really give it your all. Getting into great shape is no easy task. It takes hard work and dedication. However, if you make a concrete plan, you should be able to attain any fitness goals that you set forth.

Presidential Fitness Test Benefits

The Presidential fitness test is all about getting kids to eat better and live healthier lives. This program has encouraged thousands of kids to eat and live healthier. It is important to get kids off to a good start of living a healthy life because it is generally something that they are going to continue with as an adult. Childhood obesity has become a huge problem in the United States and this program is a direct response to trying to give children the knowledge and incentives to avoid becoming a statistic. Below we will discuss some of the biggest benefits of eating healthy and living an active life.


1. Strong Bones.

One of the biggest benefits of living healthy and eating right is the fact that it is going to give children strong bones. When you eat healthy and consume enough vitamin D and calcium, your bones are going to get stronger and healthier. This is only going to help increase the quality of life a child experiences at a young age, but also at an older age.

2. Heart Health.

Another great benefit of eating healthy and living an active life is a healthier heart. A healthy diet of nutritious foods and a regular fitness routine can lower your blood pressure and cholesterol levels which will ultimately reduce the risk of many different illnesses such as heart disease and even diabetes.

3. Sense Of Well Being.

The fact is, being in good shape is going to give you more energy, reduce the overall amount of anxiety that affects you, relieve you from depression symptoms, and improve self esteem. Imagine how good this can be for a child that is constantly going through body and hormonal changes. This is a huge benefit for children.

4. Looking Better.

Because a lot of children depend on their looks in order to increase their self esteem, by getting them into fitness and eating right, they are going to look better. This is huge for giving children a healthy self esteem and being able to be happy with themselves.

5. Social Life.

By living healthier and being less stressed out, you are going to be able to have a better overall social life. This is going to help increase your likability because you will be a better person to be around.

6. Stronger.

The fact is, the more active you are, and the better you eat, the stronger you are going to become. The stronger you become, the more likely your body will withstand the test of time and you will avoid injuries. Injuries are generally avoidable and they are usually a direct result of body muscle imbalances.

As you can see, there are plenty of benefits to eating healthy and living an active life for both; adults and children. This program has been so effective at reducing obesity in children. It is important to really encourage your children to participate in the Presidential Fitness Test. They are constantly giving out incentives in order to really live a healthy and active life.

The Convenience Of Having 24 Hour Gyms Available

Do you often find yourself putting off a trip to the gym because you feel like you do not have enough time to make it there before they close? Depending on your current work situation and the other responsibilities that you have going on at home, it may not exactly be possible for you to get to the gym during the traditional business hours.

When you are unable to get to the gym, you may keep telling yourself that you will get there eventually, but it does not end up happening. And, if you are unable to exercise, you will struggle to lose the weight that you would like to get rid of as soon as possible. Luckily, there are 24 hour gyms available so that you can go for a workout when you do have the extra time.

Because the gyms are open all the time, you can go early in the morning before you even start your shift for work. You may soon realize that waking up a bit earlier and getting in some exercise before the rest of your day actually helps you prepare for what is to come. Those who exercise before work tend to feel more energetic for their shifts without needing to consume energy drinks to keep them moving.

If you are not much of a morning person, there is a possibility that you will keep pressing the snooze button on your alarm until you no longer have enough time to visit the gym in the morning. However, if that does happen, you could always go late at night. When you get home from work, you may want to take a shower and have a delicious meal. Once you feel rested, you can head out to one of the 24 hour gyms for some exercise.

There is a good chance that you will like working out at night instead of in the morning. It may also make you feel a bit tired by the time you are done so that you can sleep well as soon as you get home and start getting ready for bed. After all, it is important to get your rest too.

The gyms that are open for 24 hours each day often have all kinds of equipment that you can use. Some of the equipment may include treadmills, elliptical machines, bikes, weights, bench press, fitness balls, mats and even pools. With access to some of these options, you can work on losing weight, shedding the belly fat and toning your legs.

If you are really hoping to lose weight by a certain date, it is best to get to the gym as soon as possible. With gyms that are open all the time, you no longer have to worry about them closing before you even get home from work.

Instead, you can go for your workout whenever you feel like doing so, whether it is extremely early in the morning or late at night when you have completed all of your daily tasks.

5 Workout Exercises For Beginners

It can be tough to get a new fitness routine started, especially if you haven’t exercised for a while and are out of shape. You might not know where to start and feel embarrassed about your appearance. However, don’t let any of your fears or lack of knowledge get in the way of a healthier lifestyle and fitter body. There are so many benefits to getting healthier, including increasing your life expectancy, being able to manage daily activities more easily, and enjoying increased levels of energy and confidence.

Below are 5 workout exercises for beginners. They are ideal when you are first getting back to exercising on a regular basis. They do not require any equipment, can be performed inside the privacy of your very own home and can all be modified easily to suit your particular fitness level.

1. Modified Pushups

This exercise targets your core, shoulders, chest and arms. To perform this exercise: stand in front of a chair, wall or sturdy piece of furniture. Your arms should be shoulder-width apart. Place your palms flat on the wall, with your feet out from the wall so that your body is at a slanted angle. Breathe out, bend our elbows, and then lean your body into the wall. Breathe in and then push your body into the starting position again. Make sure to keep your body in a straight line, starting at your neck and all the way down to your heels. Repeat the exercise 10-15 times.

2. Assisted Squats

This is a modified from of traditional squats that has been specifically designed for beginners. It targets your butt, hips and thighs to strengthen your lower body, including the muscles, ligaments and bones. Assisted squats also help to build core strength. To perform this exercise: Stand in front of a chair with your feet shoulder-width apart. Your arms should be out in front of you to provide balance. Inhale and push in your heels, then bend your legs slowly, while keeping your head held high and your chest open. Keep lowering your body until right before your butt touches the floor. Breathe out as your push on your heels and return to a standing position. Repeat this exercise 10-15 times.

3. Side Leg Lifts

This is one of the best overall workout exercises that you can do. They are fairly easy for a beginner to perform and target your outer thighs and hips. To perform this exercise: lie on your side with your head on your arm and your legs stacked on top of one another. Tighten your top leg and then lift it straight into the air. Make sure your body stays in a straight line and that your hips are perpendicular to the ground. Hold your leg up for one count, then lower it down until it’s touching your bottom leg. Repeat 10-15 times for each side.

4. The Superman Pose

This exercise targets the three major muscles running along your spine. It helps to eliminate neck and back pain, improve your posture and also helps to prevent injuries. To perform this exercise: Lay down on a yoga mat or other comfortable flat surface. Lift your arms above your head. Your elbows should be shoulder-width apart. Breathe in while lifting your arms and legs off the ground slowly. Your weight should be on your abdomen. Count to five, and then breathe out and lower your arms and legs back onto the floor. Repeat 5 times.

5. Modified Plank

This exercise works the entire core of your body. It also helps with increasing your balance, strengthening your wrists and arms and elongating your spine. To perform this exercise: Face the floor while on your hands and knees. Breathe and draw your body up, using your hands to walk forward until you’re on your toes. Your hands should be under your shoulders. Try to keep a straight line, starting at your shoulders down to your heels, and tighten your stomach muscles. Breathe out and hold your pose for approximately 15 seconds before releasing. Repeat 2 times.

The 5 workout exercises above are ideal for beginners to help strengthen your muscles and get in better shape. You will also want to incorporate some flexibility and cardiovascular exercises into your routine for overall health and fitness.

Best Exercises For Weight Loss

Losing weight can be a very difficult goal to accomplish for anyone. Losing weight is hard for a lot of people due to the lifestyle that they live. They are not used to making the right food and nutrition decisions. A lot of people also complain that they simply do not have enough time to workout every day. The truth is, working out and losing weight does take a lot of effort. However, losing weight does not have to be impossible. Below we will discuss some of the best exercises for weight loss.

Best Exercises For Weight Loss:

1. Sprinting.

One of the best exercises that you can do day in and day out is sprinting. Sprinting is basically running as fast as you can for a set period of time. You are going to lose a ton of calories by completing this exercise in comparison to simply running or jogging. While running and jogging are fine exercises for losing weight, you are not going to get the best results from completing them. The fact is, if you only have a certain amount of time that you can spend working out each and every day, there is no more efficient cardio exercise that you can do.

2. Strength Training Exercises.

You are also going to want to focus on strength training exercises instead of simply doing cardio. It is important to mix in a lot of strength training if you want to lose weight because muscles are going to help increase your metabolism and burn off your excess fat. By gaining muscles, you should be able to burn a lot more fat throughout the day. The best strength training exercises to complete would be; push ups, pull ups, squats, deadlifts, and rows. All of these exercises are focused on generating more strength and muscles which is going to require a ton of muscles working at once. This results in higher caloric burn throughout your exercise routine.

3. Cycling.

Cycling is another great exercise for losing weight. The reason why cycling is so good for losing weight is because it works your entire core. Your core is where a lot of people have stubborn belly fat. If you suffer from this type of fat, you are likely going to benefit the greatest from completing cycling as a part of your fitness routine. You can either get a bike and ride outdoors or join a gym and ride on the stationary bicycle. Either way, it is a great exercise that should give you great weight loss results.

4. Stairs.

Stairs is another cardio exercise that is going to give you great results. Because running stairs required so many muscles to work at once, it is a very intense exercise that can yield fantastic caloric burn. This is a great exercise for those that want to really work out their core muscles. This exercise works some of the largest muscles in the body. Not only is this exercise good for losing weight, but it is also good for gaining muscle because of the amount of muscles it works.

As you can see, there are plenty of different weight loss exercises that you can complete to get great weight loss results. These are only some of the best exercises for weight loss. Remember, always try to incorporate strength training exercises into your routine. The more muscle you have, the more fat your body will be able to burn. Let your body work for you. Try to incorporate as many exercises as you can that allow for maximum exertion. This will lead to the best results.

Tips For Fitness Workouts

Getting a good workout in your daily routine can be one of the best things that you do for your health. In order to get a good workout in each day, you need to plan accordingly. Because many people are strapped with time constraints, many use these constraints as excuses for not working out. Below we will discuss some tips for fitness workouts that you can implement starting today.

Tips For Fitness Workouts:

1. Use A Fitness Band.

With the invention of fitness bands, you no longer have an excuse to miss your workouts. Fitness bands will remind you each hour how lazy you have been. They will give you an alert when a certain amount of time has passed without activity. Not only will these bands be a reminder to get up and to get moving, but they will also serve as a motivational tool to get more workouts in each day of your life.

2. Workout Early In The Morning.

The truth is, a lot of people simply are not ‘early morning people.’ Meaning, they do not operate very well early. However, this is something that you can easily change. Believe it or not, but working out early in the morning can give you the added benefit of providing more energy to your body throughout the day. Also, by doing this, you will effectively be able to get your workout out of the way early on in the day. This will alleviate the temptation to make excuses later on the in the day after you have exhausted a lot of your energy on either work or school activities.

3. Workout Fast.

A lot of people simply do not have the time to put in a dedicated 1 or 2 hours per day. Just because you are strapped for time does not mean that you should avoid working out. Simply change your workout routine and make it ‘faster.’ Working out faster means that you spend less time in between repetitions. Less breathers means you are going to get a harder and faster workout in a shorter amount of time. This is great for those that simply do not have much time to put in each day towards exercise. You should be able to get an extremely effective workout in as little as 30 minutes per day. Calculate how much free time you have throughout the day and you will likely find that you have more than 30 minutes. Therefore, 30 minutes is a good barometer to set for those that are strapped for time.

4. Supplement.

Because our diets rarely give us the required nutrition that we need, it is critical to supplement essential vitamins and minerals if you are planning on becoming more active. Some of the top supplements that you should consider for increasing the effectiveness and optimizing your workouts are; protein for muscle growth, BCAAs for muscle recovery, and vitamin D for overall muscle health.

By following the tips above, you should be able to get great workouts in every single day.

How To Get Started With Strength Training Workouts

It is well-established that strength training workouts can provide you with many health benefits. Not only will you be much more fit, strong and look great, but these regimens can also help you to improve various other aspects of your health, such as a stronger heart, increased bone density, improved blood flow and cholesterol levels as well as better coordination and balance.

That all sounds great, but you may be wondering how to get started with strength training and weight lifting. Below are some of the main options for you to consider for your workouts. The options that you choose will mainly depend on what your goals are and what equipment is available to you.

1. Use Your Body Weight

Body weight training is your first option. One of the biggest advantages is that you will need very little to no equipment, and you can do your workouts anywhere, including small and confined spaces. So whether you are at home, at your office, in a hotel or traveling, you can get your workouts in as long as there is sufficient space for you to move around.

It’s a good idea to have a yoga or exercise mat and maybe a pull-up bar and resistance bands, but even those are not absolutely necessary. You can actually just use your body weight to perform such exercises as squats, lunges and situps without any equipment at all. The major disadvantage is you will have to modify the difficulty of the exercises on a consistent basis to ensure that you progress and don’t plateau.

2. Dumbbells

Using dumbbells is a great way to get started with strength training workouts. First of all, almost every gym will have decent sets of dumbbells, including even the most basic apartment complex gym. Also, if you prefer to work out at home you can purchase a set of adjustable dumbbells for a reasonable price, and they won’t take up a lot of space. Dumbbells also make it very easy to add on small amounts of weight to an exercise, and you can start out with less weight than with barbells.

The biggest disadvantage to dumbbells is that you might quickly outgrow you set, and heavy dumbbells can get expensive. One way to solve the problem is to join a gym that has extensive sets of dumbbells with weight over or up to 100 pounds.

3. Barbells

This is actually my favorite type of workout. If strength is you main goal, then this is my recommended option. Barbells enable you to progress quickly and clearly, and also to add on small increments of weight as needed.

Because the barbell is so stable (you use two hands), it is a lot easier to use heavy weights- particularly for lower body exercises like the dead lift and squat. Weight racks can be used to load and unload heavy weights safely.

The biggest disadvantage to barbell workouts is if you want to do them at home, you will need to have a barbell, bench, squat rack and sufficient weight. When you are first starting out, this can be a fairly expensive investment. Of course you can always decide to get a gym membership instead.

So which type of strength training workouts are best for you? First of all, it is the one you are most likely to do on a consistent basis. In term of gaining maximum strength, barbell workouts might be optimal. However, if you think you will have a hard time getting to the gym three days per week, then choose a different type of workout. If you find it hard to motivate yourself to workout at home, then body weight training may not be the best option for you. Of course, you can also mix and match workouts, to fit your current situation and changing fitness goals.

Outdoor Fitness Tips

Working out can be extremely gloomy when confined to a gym. The good news is that you can create a much better and more inviting atmosphere when you take your workouts outdoor. In order to implement effective outdoor workout routines, you are going to need to know the different types of things that you can include in your routine. Below we will discuss some of the best outdoor fitness tips that you should utilize.

Best Outdoor Fitness Tips:

1. Stretch Before You Workout.

Just as you would in the gym, it is just as important to stretch when you are working out in the great outdoors. You should utilize a progressive warm up routine that gets your muscles primed and ready to go. It can actually be even more important to stretch when you are working out outdoors because the weather can be a lot colder than in gyms. Cold weather will force your muscles to constrict more and could lead to injury.

2. Wear The Right Clothes.

One of the biggest mistakes that people make when they are moving their workouts outdoors is that they do not wear appropriate clothing. If the weather is hot, you will want to wear breathable and cool clothing. Whereas, if the weather is cold, you should wear clothing that is going to keep you warm throughout your workouts.

3. Create A Balanced Routine.

This is important. You need to try to create a balanced routine that is going to workout your entire body. Some people make the mistake of not getting creative enough and end up only exercising their upper body when working out outdoors. You need to include your entire body in each workout routine. Try to get creative and use all of the resources at your disposal. For example, you can use a tree to complete pull ups. You can utilize a playground as an outdoor gym and complete all kinds of exercises on it.

4. Stay Hydrated.

Staying hydrates is just as important as in the gym (if not more important). The fact is, when you are working hard outdoors in hot weather, you are going to lose more hydration to sweat than you would if you were working out indoors. This is due to your body overheating. It is essential that you bring sufficient water with you when you plan on exercising outdoors.

5. Be Smart.

It is important that you are smart with your exercises and that you do not over due it. Know your limits, know what you are capable of, and you should have a safe workout. If you have not ran in years, do not go outside and start sprinting. Work your way up to sprinting by jogging and doing high impact leg workouts. With each workout, you can put more and more effort into each session. This will allow your body to build up slowly and reduce the chances of getting injured while exercising outdoors.

As you can see, there are plenty of different ways to workout outside. If you are planning on working out outside, you need to utilize the safety tips discussed in this article. You will also want to utilize the different outdoor fitness tips that we have discussed, as well. Whenever you are planning on bringing your workouts outdoors, it is critical that you bring your creativity with you. It can be difficult coming up with new workout routines that get your entire body working while outdoors. However, as long as you get creative and use everything at your disposal, the task should get easier. Most of all, have fun while you exercise outdoors!

Which Work Out Plans For Women Would You Need?

There is no denying that many work out plans for women are introduced in the market. You’ll find 15-minute workout routines, while some others may take up to 2 hours per day. All of these bits of information seem pretty overwhelming, especially if the only thing that you wanted to know is which amongst these workout routines work well with your needs.

It is true – the internet made it easier for everyone to gather as much information as they could, that the problem now is that mostly everything you find online can be confusing! Which one should you believe in and which amongst these work out plans for women really work? Should you spend more than 30 minutes a day to achieve your goals? How about diet? Are there any specifics when it comes to which diet to follow?

You could have many things in mind right now, and the internet is filled with a lot of marketing ideas that seem to be good! To tell you honestly, there is no specific workout routine that is perfect for everyone. People have various needs – everyone has different body and their builds and people have changing activities and lifestyle. A general workout routine that works with everyone simply doesn’t exist.

However, here are some important things that you need to take into consideration when looking for which workout routine is perfect for your needs.

Cardio Workout Plans

Over the years, cardio workout routines have been proven to be effective when it comes to burning fats. If you concentrate on cardio workout routines, your chances of getting better results are higher. Brisk walking, jogging and even riding a bike are simple routines that are good for the heart – and you can start your weight loss plan by doing these simple exercises.

Women also love dancing – why don’t you consider enrolling in dancing classes? These are perfect ways to stay fit, while enjoying at the same time. One of the problems of women who are trying to lose weight is that some of the exercises are too difficult, that they tend to get bored with it. To avoid these, you can always add a little bit of fun to your routines.

Work Out With A Friend

Working out and exercising can be made more fun if you’re doing it with a friend, family member or even with your spouse or partner. This way, you’ll still become motivated and reaching your weight loss goals will become more possible.

Weights Play A Significant Role

Some women think that weights don’t really help with your weight loss goal. If you want a slimmer body, you’d have to concentrate on burning those fats – but weights can make it easier for you to have a slender and toned body. Look for workout routines that incorporate cardio and weights.

Short But Daily Exercise Routines Are More Effective

Instead of doing 2-hour exercises every other day, it’s best that you perform short exercise bursts, but on a daily basis. 30 minutes of your daily time won’t be a big deal, especially if you’re going to the office. This means that time is an excuse why you cannot work out and exercise. You can always have 15 – 30 minutes of your day allotted to your workout plans, whether before you go to work or before you go to bed. Either way, it’s best that you do something and be consistent about it.

Good luck in your journey when looking for the best work out plans for women. By considering the tips mentioned above, finding the next routine that works for you and your needs won’t be difficult. Just make sure that regardless of your choice, you’ll have to include all the things mentioned above.

The Best Cardio Workouts For Women

Cardio is one of the best workouts for a woman’s body. Whether you plan to burn fat, improve your fitness levels or lose weight, there is a plethora of choices when it comes to cardio workouts for women. Even though any workout that gets your heart rate into the target heart rate zone will work, there are some workouts that give an extra bang for your buck. There are no “right” cardio exercises as such, the best choice will be the workouts you enjoy the most, and the ones you will work hardest at. Here are some of the most effective cardio workouts for women.

High Intensity Interval Training (HIIT) workouts are the ones that let you burn a ton of calories within the shortest possible time. A recent scientific study at the Harvard University revealed that high intensity, short duration workouts were much more effective in burning fat than low intensity, long duration workouts. This is why, the latest cardio workouts are based on the high intensity interval training principle.

A treadmill is one of the best machines to perform cardio. A 30-minute HIIT workout on a treadmill will help burn tons of fat as well as assist in building endurance and enhancing your anaerobic threshold. You will switch between 30, 60 and 90 second intervals with equal resting periods in between. This will take you through different level of intensity including very hard (Level 9 on the treadmill), moderate (Level 8) and somewhat hard (Level 5). Increase and decrease your incline on the treadmill to stave off boredom and burn more calories in the process.

An elliptical trainer is another effective machine to perform cardio workouts. Gradually increase your resistance for six minute intervals while lowering them for two minutes. This will give you a killer cardio workout. A stationary bike is another cardio machine that can be used to perform some effective workouts. Spend two minutes increasing resistance and two minutes reducing resistance. Now insert a one minute sprint to really get your heart rate up. Perform these exercises to the extent where you can endure them. These are high intensity workouts and should not be overdone because it can affect your heart condition. You should not indulge in high intensity workouts if you are having a weak heart. It is best to consult your physician before undertaking any type of high intensity interval training exercise.

Tabata cardio workouts are best for women to burn fat quickly. It is also considered a high intensity interval workout. Each Tabata set involves alternating two of the high intensity workouts for 20-seconds. This must be followed by a 10-second rest period. Each set should continue for a total duration of four minutes. Repeat the sets for about 25-30 minutes or until your body has enough. A Tabata set can include any of two workouts highlighted below. You will not require any equipment or tools to perform Tabata exercises.

Burpees – Squat and place your hands on the floor. Push your feet back into a plank position. Jump feet back between your hands and stand up. Add the jump with intensity. Repeat for 20-seconds and rest for 10-seconds.

Long Jumps – Jump forward with both feet together, as far as you can. Land with the knees soft. Jump to turn around. Now perform another long jump in the opposite direction. Repeat this process for 20-seconds with 10-seconds of rest in between.

Squat Jumps – Lower into a squat position with knees behind the toes. The fingers should touch the floor. Jump as high as you can. Take your arms overhead while jumping. Land with soft knees and repeat the workout for 2-seconds with 10-seconds rest in between.

Jogging With High Knees – Jog in one place while bringing your knees as high as possible. It is better if you can bring the knees to the waist level each time. Land on the balls of your feet while keeping the knees bent to absorb the impact. Do it for 20-seconds with a 10-second rest in between.

Choose two of the aforementioned Tabata workouts to complete a Tabata set.

In conclusion, there are so many effective cardio workouts for women. Some of the best workouts are highlighted in this article. Some of them require machines while the others don’t require any equipment. All in all, cardio is one of the most effective in burning fat.