Cardio Workouts for Women

Cardio Workouts

On image: Cardio Workouts

You can blast away body fat doing cardiovascular exercises five days every week at the fitness center. Because many health clubs supply a variety of exercise equipment for a cardio workout, you can change things up and do different exercises every day of the week to prevent getting bored. Altering your regular regularly will keep your whole body tight and toned. Including resistance exercises to your cardio routine will optimize muscle definition and more reduction body fat.

Fitness center workouts do not have to be dull and boring.

General Rules

The duration and strength of your exercises figure out the outcomes you’ll get at the fitness center. The U.S. Department of Health and Human Services recommends men and women total at least 2.5 hours of moderate-intensity cardiovascular workout weekly to acquire health advantages. Aim to complete at least 30 minutes of cardiovascular exercise most days of the week. The American College of Sports Medicine recommends adding resistance training to your exercise regimen a minimum of two to three days each week, and finishing two to 4 sets of 8 to 20 repeatings for each exercise you carry out.

Day One

Run or jog on a treadmill on the first day of your five-day workout — while seeing your favorite tv show – to increase your cardiovascular endurance and burn calories. According to Harvard Medical School, a 125-pound woman can burn 240 calories in 30 minutes jogging at a speed of 5 miles per hour, while a 155-pound woman running at the exact same pace and duration will burn about 298 calories; bumping up your running speed to 6.7 miles per hour will burn 330 calories if you weigh 125 pounds and 409 calories if you weigh 155 pounds. To increase the muscle definition in your legs, after your run do some lunges, wide-stance squats, narrow-stance squats and calf raises using dumbbell weight or just your own body weight.

Day Two

To change things up a bit, use a stationary bike at the fitness center for a minimum of 30 minutes on day two of your five-day routine. To assist pass the time during your workout, enjoy television, listen to music or read while you’re on the bike. Harvard Medical School reports that a 125-pound woman can burn 210 to 315 calories using a stationary bike for 30 minutes, depending upon her intensity level, and a 155-pound individual burns about 260 to 391 calories in 30 minutes. After you’re done biking, complete some resistance exercises that work your back muscles, such as lateral pull-downs, bent-over rows, back extensions or bent-over flyes.

Day Three

On day three of your five-day cardio exercise strategy, struck the treadmill when again however this time walk at a fast rate uphill for at least 30 minutes. You can do this by increasing the slope on your treadmill. Walking uphill will assist reinforce and tone your hamstrings and butt. When you’re done walking, finish some resistance-training exercises that work your chest muscles; examples include pushups, bench presses and chest flyes.

Day Four

Switch up your cardiovascular workout once again on day 4 by getting on an elliptical cross-training machine at your fitness center. Harvard Medical School reports that a 125-pound female burns about 270 calories, and a 155-pound female burns about 335 calories in 30 minutes using an elliptical training device. When you’re done with your cardiovascular exercise, take some dumbbell weights and work your biceps and triceps muscles by doing front biceps curls, lateral biceps curls, triceps extensions and triceps kickbacks.

Day Five

Make day 5 of your cardio workout regular one you eagerly anticipate each week. Pick an aerobics class, including water aerobics, at your fitness center that’s enjoyable but makes you work hard. If you weigh 125 pounds you can burn 165 to 210 calories, and if you weigh 155 pound you’ll burn 205 to 260 calories in 30 minutes, depending on the strength level of your aerobics class, according to Harvard Medical School. Double that calorie expense if your class is 60 minutes long. After your class, do some fast abdominal exercises to tone and enhance your stomach muscles; examples consist of situps, straight-arm crunches, front leg raises resting, oblique crunches, the bike and holding a plank position for a minimum of two minutes.


Last modified: March 21, 2018

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