Here are some sample exercise workouts for women. If you’ve read Exercise for Women, and 5 Best Exercises for Women, you’d know that I don’t think that women really need special exercises, but, to get you started, here are some exercise routines that would achieve benefits that most women are looking for:
- Weight loss
- Decreased body fat
- Toned, but not large, muscles
- Fit, but still feminine, physique.
If that’s what you’re looking for, here are what could be considered 7 different exercise routines for women.
Circuit Training Workout
Notes:
- Click on any exercise to learn more
- Go through this circuit 1-4 times depending on your fitness level or time constraints.
- Perform each exercise at a light to moderate fatigue based on your fitness level. You should reach fatigue between the 8th – 20th repetition. If not, adjust the resistance accordingly.
Workout Routine
- Step ups
- Push Ups
- Ball Hamstring Curls
- Dumbbell Single Arm Row
- Vertical Leg Crunches
- 2 mins of cardio of your choice (moderate intensity)
Light cardio to cool down followed by easy stretching.
Cardio + Abs Workout
3 Peaks+ Cardio Workout
Choose any cardio exercise. Break the workout into (4) 5 minute segments.
Segment 1: easy,comfortable pace
Segment 2: over the course of this 5 minute segment, gradually build the intensity until you are at about 80+ of your maximum capacity.
Segment 3: after a 1 minute recover from segment 2, build back up approx 90% intensity.
Segment 4: after a 1 minute recover from segment 3, build back up approx 100% intensity.
Finish off with as much easy paced cardio as your schedule allows (within reason-don’t do more than 45 mins).
Alternating Strength-Cardio Circuit Workout
Notes:
- Although I’m trying to make these workouts as brainless as possible. Sometimes I have to give some options. When it says “cardio” just do 1 min of cardio. Any cardio-even if it’s up and down on a step bench. Doesn’t matter. Also, you can keep the cardio the same each time or mix t up.
- Click on any exercise to learn more
- Each exercises page has alternatives in case you don’t have the necessary equipment.
- This is a long circuit. Go through this circuit 1-2 times depending on your fitness level or time constraints.
Workout Routine
- Standing Cable Rows
- Cardio
- Squats
- Cardio
- TRX Push Up
- Cardio
- Hamstring Curls on Ball
- Cardio
- Dumbbell Shoulder Press
- Cardio
- Walking lunges
- Cardio
- Pulldowns
- Cardio
- Planks
- Cardio
Enjoy!
Long Easy Workout
While high intensity interval workouts may be all the rage these days, there’s still benefit in long, slow, aerobic workouts. And, it’s good to spice things up. So, I hope you have good weather where you live, because today’s workout is to choose any form of cardio you’d like (walking, jogging, swimming, cycling, etc.) and go for a long one. At least 30 minutes, even over an hour if this isn’t overdoing it for you.
Lower Body Circuit + Workout
Notes:
- Click on any exercise to learn more
- Each exercises page has alternatives in case you don’t have the necessary equipment.
- Go through this circuit 1-4 times depending on your fitness level or time constraints.
Workout Routine
- Warm Up
Upper Body Circuit +
Notes:
- Click on any exercise to learn more
- Each exercises page has alternatives in case you don’t have the necessary equipment.
- Go through this circuit 1-3 times depending on your fitness level or time constraints.
Workout Routine
- Warm Up
- Upper Body Exercises: Go through this circuit 1-3 times
Optional cardio. If you still want more, you can do the following:
Choose any cardio activity. Start at an easy level and over 5 minutes, gradually increase the intensity so that the last minute is very hard. Do this 1-3 times depending on time and fitness level.
Tempo Cardio and Core Workout
Notes:
- Click on any exercise to learn more
- Go through this circuit 1-2 times depending on your fitness level or time constraints.
Workout Routine
- Warm Up
- Select any one cardio exercise. Perform the cardio exercise for 3-5 mins at an easy pace
- Increase the intensity of the exercise to “tempo” pace for up to 20 minutes. Tempo means “comfortably hard”. So, stay at a level that is the hardest you can handle without becoming uncomfortable and starting to huff and puff.
- Take 3-5 mins to cool back down by gradually easing up on the intensity to an easy pace again.
Perform the following ab exercises for one minute or to the point of fatigue- whichever comes first.
- Oblique crunches
- Jackknife
- Side Planks
- Reverse Crunch
- Easy stretching to cool down