Exercise routines for women are to be adjusted for what you want to accomplish, just like a man. In fact, both genders respond to the exercises to train and improve muscle mass. Females have lesser muscle mass on the upper body because of the fewer testosterone levels, resulting to lesser amounts of muscle mass development.
Exercise routines for women usually target different areas (their butt, their legs, their triceps) on the body than men, and they have areas that like to store fat that are usually different than a man. Ten to fifteen exercise repetitions using lighter weights are ideal for women to burn off the extra calories and shape their bodies into the desired mold.
A good exercise routine for women, if you’re looking to burn fat and lose weight, is just the same as a man. About five to ten exercises of full body and bodyweight exercises performed in a circuit fashion will be best for females.
For instance, you could do these for time or repetitions:
1. pushups (Pecs and triceps)
2. inverted rows (rear delts, lats & biceps)
3. squats (glutes, upper hamstrings & quads
4. mountain climbers (abs, shoulders and arms)
5. jumping jacks (cardio, to many to name here)
6. squat thrusts w/ pushup (see #’s 1, 3 &4 above)
You could do the above exercises for 10 reps each for 5 sets, non stop. Or you could do each exercise for 20 seconds, take 10 seconds to switch to the next, and do that for about 30 minutes.
Since your using every muscle in your body over the course of that routine, you will burn a lot of calories and functionally train your body to be stronger and more coordinated.
The above exercise routine, or a similar one, could be done on Mondays, Wednesdays and Fridays. By sticking to these routines the heart will also benefit through a decent cardiovascular workout. Try checking out Turbulence Training for some of the best instructions and exercise routines for bodyweight workouts.
On Tuesdays, Thursdays and Saturdays, you could do a 20 minute sprint/ jog interval. For the first month you should do an work to rest tatio of 1 minute of work to three minutes of active rest. Workout (A) would be a 30 second sprint followed by a 90 second jog or walk (a 3 to 5 on your perceived exertion scale). You would do that 2 minute round 10 times.
Workout (B) would be a 60 second sprint with a 3 minute jog. That 4 minute round would be done 5 times for 20 minutes. Alternate between workout A and workout B.
Positive changes will start to appear for the next four months.
Month 2 would be a 1:2 work to rest ratio. Month 3 would be a 1:1 ratio and the 4th month would be a 2:1 work to rest ratio.
This nifty cardio interval is all done for you by Workout Muse. This is the number one cardio interval trainer and it will make your workouts killer. Check out my Workout muse review.
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