There are tons of women cardio workouts available nowadays, but only a few prove to be effective. Whether you’re looking for cardio workouts to lose weight or a beginner cardio workout plan, make sure to read the proper way of doing them for a more effective exercise. Read about these cardio workout routines that will surely help you achieve your fitness goals.
9 Women Cardio Workouts | Burn Fat and Stay Lean
1. Sprint Interval Training
Sprints are often used by athletes preparing for races, but it’s also a good workout to get your metabolism to work faster. If you’re looking for effective exercises to help you lose weight, you can actually get the most out of this workout within a shorter amount of time compared to other routines. A session of interval sprint must last for, at most, 30 minutes. To do a proper interval sprint, learn the basics and follow these steps:
- Prepare your muscles by doing a light warm-up. You can start with walking fast-paced for three minutes.
- Then jog for about five minutes to increase your core body temperature.
- Do one set of sprint that lasts for 30 seconds.
- Slow down and jog for another three minutes and then do another sprint. Repeat this routine five times.
- Finish with a three-minute cooldown.
Running is different from sprinting. While both encompasses running, the former is a good type of aerobic exercise that helps improve your cardiorespiratory fitness. While both help you burn a bigger number of calories, running also stimulates your metabolic rate for a longer period than sprinting.
To help you improve your metabolic rate by running, you must run three times a week for at least thirty minutes per session. Occasional running a long distance at a moderate pace also creates a great running workout plan.
3. Elliptical Training
Training on an elliptical machine helps you burn an average of 550 calories within a 30-minute workout. It’s a low impact workout, but it can burn calories quickly. When done with a proper body positioning, it can help boost your metabolism. Here’s the proper way to train using elliptical machines:
- Step on the elliptical machine, grasp on the handlebars and start pedaling.
- Properly align your feet by keeping it parallel with the edges of both pedals.
- Straighten your back and pedal backward with the same intensity while keeping your head upright. Tuck in your abdominals and slightly push your pelvis forward.
- Relax your shoulders, and don’t hold the handlebars too tight.
Whether utilized as an outdoor or indoor workout, cycling serves as a great exercise. If you’re aiming to keep your metabolism pumping through cycling, you must adopt a workout plan that improves both intensity and speed. You can make use of fitness apps to keep track of your cycling performance. To establish an effective cycling routine, you must do the following tips:
- Look for cycling routes allowing you to pedal consistently without taking too many breaks caused by stop lights or intersections. Keep in mind that a short break causes your heart rate to drop and decreases the calorie-burning potential of your workout.
- When using a stationary bike, there’s a big tendency you’ll use the same muscles over and over again. The solution to this problem is to ensure that you exercise in the right position. Make sure to adjust the seat according to the height of your hips. To gain better results, it’s advised that you do 30 minutes of stationary biking per session.
5. Jump Rope
Rope jumping is another high-impact exercise that helps improve your metabolism rate. It helps build bone density and strengthens your legs. Additionally, it’s a great workout that lets you achieve defined calves and shoulders. Include rope jumping in your workout routine by following these steps:
- Grab the handles with each hand and flip over the rope from your head to your back.
- Hop at a low speed and jump over the rope.
- After completing 20 jumps, increase your speed and jump rope for another 40 times.
- Take a 10-second break.
- Repeat this routine and if you can, aim for your heels to touch your hips.
6. Stair Climbing
Climbing the stairs is a low-impact workout and helps strengthen the glutes, core, and calf muscles. By using different step patterns, you can firm up the butt, hips, and thigh muscles easily plus burning more calories. To help you properly do an effective stair climbing workout, follow these simple steps:
- Warm your muscles up by walking up the stairs.
- Then climb the stairs by lunging.
- Make variations such as forward and lateral lunges.
- End your workout by running up and down the stairs once.
- Take a 10-second rest and repeat.
If you’re using a stair climber, here’s what you have to follow:
- Warm up by doing a 2-minute easy climb.
- Then for another two minutes, increase the speed every 30 seconds.
- Cool down by doing a one-minute easy climb with the original speed.
- Do this session for at least 30 minutes.
Like other high-intensity interval training, swimming can be a great exercise to help you lose weight. It provides a total body workout and swimming for at least 30 minutes for five days a week can actually help you burn a large number of calories. Doing a combination of strokes per session allows different muscle groups to work together on improving your fitness performance.
Keeping our metabolism pumping as we age becomes a bit more challenging. This list of women cardio workouts is helpful in improving and maintaining your metabolic rate. Make sure to try these workouts and create a meal plan that will complement each other to start achieving a healthier and fit lifestyle. If you need help with your workout and diet, don’t hesitate to talk to a fitness expert or a personal trainer.
What is your favorite among our list of women cardio workouts? Share your thoughts with us in the comments section below.