It is crucial to find a female weight loss program that incorporates a sufficient amount of cardio workouts if you want to enhance your overall health and wellness. Including cardio exercises in your fitness routine has numerous advantages for women, and locating the right fitness center that offers a comprehensive program can be invaluable. By implementing a solid cardio fitness regimen, you can experience benefits such as enhanced heart health, elevated mood, strengthened immunity, improved circulation, and, naturally, weight loss.
1. Walking
You can walk without needing a specific machine, physical fitness facility, or game plan. Walking is a low-impact exercise that doesn't put much pressure on your joints and muscles, and it allows you to increase your heart rate and burn calories. Just one hour of fast-paced walking can burn up to 400 calories! Additionally, you can incorporate walking into your daily routine by choosing to walk to the local store instead of driving.
2. Running
By accumulating enough walking experience, you have the opportunity to enhance your weight loss strategy by initiating running. Rather than walking, opt to dash up the stairs, go for a run around the block, or even jog to the mailbox! The exertion of running vigorously up and down a flight of stairs for an hour can potentially result in burning up to 1,000 calories! The advantageous aspect of running lies in its ability to enhance stamina. The more you engage in running, the longer distance you can cover before feeling fatigued. Moreover, during this process, you are aiding your body in shedding pounds!
3. A kettlebell workout
Including kettlebell exercises in weight loss programs for women is a common practice. Not only does it enhance strength and cardio, but it also enables the burning of more calories and facilitates greater weight loss compared to performing similar exercises without a kettlebell. A kettlebell resembles a bell with a handle and can be utilized for various cardiovascular workouts, such as kettlebell swings and running. Utilizing a kettlebell for one minute has the potential to burn 20 calories.
4. Skipping
Skipping, also called jump rope, might have been a beloved activity in your early school years, but it is also an efficient cardiovascular exercise for women. It assists in weight loss, boosts bone density, strengthens muscles, increases endurance, and improves heart health. Although it may evoke memories of childhood, there are plenty of reasons to pick up a rope, enjoy yourself, and burn calories while doing so!
5. Cycling
Regardless of whether you opt for a stationary cycle or a bicycle, you will undoubtedly experience the advantages of cycling as a method of cardiovascular exercise. In addition to aiding in physical fitness, cycling enhances heart health, builds muscles, and burns calories. Furthermore, cycling can be enjoyable, particularly when participating in a health and fitness program for women that integrates diverse cardio machines like stationary cycles.
6. Low-intensity cardio
If you're a beginner or have physical limitations, low-intensity cardio can also help you burn calories and drop pounds. You don't need to exercise at a high intensity to lose weight.
Start off slowly with these workouts, such as jogging, bicycling, power walking, swimming, and aerobics, and gradually increase the intensity as you become accustomed to your new routine.
The goal is to engage in 60 minutes of low-intensity cardio for five days every week. As your fitness level improves, incorporate hand weights into activities such as jogging, walking, or aerobics.
7. Jump rope
According to Shaikh, jumping rope is not only beneficial for coordination and cognitive function, but it also increases your heart rate, leading to burning approximately 1,300 calories per hour.
- Warm up with 8 to 10 jumps.
- Then jump continuously for 1 1/2 minutes.
- Rest for 15 to 30 seconds and repeat.
- Complete 3 sets.
You can also alter your routine by varying your exercises. Perform one set using only one leg, another set using both legs, and a third set by running in place.
8. Burpees
According to Shaikh, burpees are a beneficial workout due to their combination of squats, jumps, and pushups. This exercise helps burn fat throughout the body and targets various muscle groups such as the chest, legs, and core.
- Do 10 reps in 30 seconds and then rest for 30 seconds.
- Repeat for 5 minutes.
9. High-Intensity Interval Training (HIIT)
Due to its effectiveness in burning calories and reducing fat, this cardio workout has become increasingly popular. It consists of periods of high-intensity exercise that raise your heart rate, alternated with brief 15-second rest intervals.
According to Shaikh, HIIT is an excellent option if you have limited time. Even though you exercise for a shorter duration, you can still achieve a more vigorous and demanding workout. Consequently, you will continue to burn calories for several hours after the workout.
An example of a HIIT routine is provided below.
- Complete butt kicks for 45 seconds, and rest for 15 seconds.
- Next, perform jumping lunges for 45 seconds, followed by 15 seconds of rest.
- Complete burpees for 45 seconds, and rest for 15 seconds.
- Repeat for 10 to 20 minutes.
- You can also incorporate other movements like mountain climbers and jump squats.
Alternatively, you can attempt to perform a HIIT workout on a treadmill.
- Warm up for 5 minutes.
- Then sprint at a high-intensity speed for 1 minute.
- Walk for 30 seconds, and then sprint again at a high-intensity speed for 1 minute.
- Complete 8 to 10 sets.
10. Pushups
Pushups are a great workout that helps stabilize the core, enhance upper body strength, and promote arm muscle growth.
If you are new to exercising, begin with completing 3 sets of 10 repetitions. Take a rest period of 60 to 90 seconds between each set. As your strength progresses, slowly augment the amount of repetitions you perform.
11. Lunges
Blozy states that she enjoys the versatility of lunges, as they allow you to perform them in different directions, with or without added weight. She suggests holding a kettlebell or weight plate close to the chest for the weighted variation, or taking it a step further by raising the weight overhead for an extra challenge.
- Complete 1 set of 8 to 12 lunges per leg.
12. Step-ups
In addition, Blozy suggests step-ups as an excellent exercise for strengthening the legs and stabilizing the core and lower back muscles. She advises beginning with a lower step height, around 6 to 12 inches, and gradually increasing it to a higher height of 24 to 30 inches.
- Complete 5 sets of 5 to 10 reps per side.
To make it more challenging, Blozy suggests adding weight by holding a dumbbell or kettlebell next to your chest or holding one in each hand. This will not only make your quads burn, but also increase your heart rate and cause sweat to pour.