The Ultimate Exercise Routine for Women!

When it comes to staying fit and losing that excess flab, it is important for women to follow a proper exercise routine, in addition to eating healthy food. How to lose weight is a question every woman thinks of when they want to look fit and be healthy. Here, a simple yet effective exercise routine for women has been listed which will can help a person to understand more about how to lose weight. But before please look at this guide which will help you to keep a controlled diet in the otherwise very tiresome routine!

Weeks 1-4

The exercise routine for women by concentrating on reducing fat, building lean muscles and increasing strength. For the first four weeks, it is preferable for women to take rest and not follow the exercise routine for women on Tuesday, Thursday and Sunday. The exercise routine for women to follow on other days is given below.

Monday:Do Toning and Cardio

  • Warm-up on cardiovascular equipment for five minutes.
  • Do cardio workout for 10 minutes. This exercise routine for women may cause laboured breathing.
  • Take a break for five minutes to cool down.
  • Do three sets of bicep curls.
  • After that, do three sets of triceps pull-down using rope.
  • Do three sets of lateral pull-down on cable machine.
  • Use dumbbells and do three sets of front raises.

Wednesday:Cardio and Core

  • Start with a warm-up session on cardiovascular equipment for five minutes.
  • Do three sets of plank exercises and hold each for 30 to 60 seconds.
  • Use stability ball to do three sets of crunches.
  • Then, three sets of bicycle crunches.
  • Do interval training on cardiovascular equipment for ten minutes.
  • End with five minutes cool-down.

Friday:Cardio and Lower Body

  • Warm-up for five minutes on cardiovascular equipment.
  • Three sets of lunges with dumbbells.
  • Do three sets of squats on stability ball.
  • Do three sets of leg curls on machine.
  • Jog on the treadmill for ten minutes.
  • End with five minutes cool-down session.

Saturday: 30 minutes of brisk walking

Weeks 5-8

For the next four weeks, the exercise routine for women needs to include cardiovascular training and strength training. As opposed to the basic exercise routine for women, one needs to take rest from exercising only on Tuesday and Sunday. Along with the routine, one needs to strictly follow these weight loss tips very strictly.

Monday: Toning and Cardio

  • Warm-up on cardiovascular equipment for five minutes.
  • Cardio workout for 20 minutes which can cause laboured breathing and feeling of fatigue.
  • Cool-down session for five minutes.
  • Do three sets of bicep curls on cable machine.
  • Then, do three sets of incline dumbbell press.
  • Use a bench to do three sets of triceps kickbacks.
  • Do three sets of lateral pull-down on cable machine.
  • Do three sets of lateral raises with the help of dumbbells.

Wednesday: Cardio and Core

  • Warm-up session on cardiovascular equipment. Do this for five minutes.
  • Do 20 minutes of intervals which will include 90 seconds at a level 9 in perceived exertion followed by 30 seconds at level 3. Do this alternately for ten minutes.
  • Do a cool-down session for five minutes.
  • Do three sets of plank exercises and hold each for 60 seconds.
  • Again do three sets of side plank exercises. Then, switch sides to complete one set.
  • On a bench, do three sets of straight leg raises.

Thursday: Only 20 minutes on cardiovascular equipment

Friday: Cardio and Lower Body

  • Warm-up on cardiovascular equipment for five minutes.
  • Do jogging on treadmill for ten minutes.
  • Cool-down session for five minutes.
  • Use dumbbells and do three sets of lunges.
  • Do three sets of squats with dumbbells.
  • Three sets of seated calf raises using dumbbells.
  • Use dumbbells for three sets of side lunges.

Saturday: Only 20 minutes on the stationary bike
On starting this exercise routine for women, try to complete at least 10 to 12 repetitions per set. It is preferable to choose the dumbbells such that one’s muscles reach fatigue compared to the last set used.

Summary
When planning to lose weight, ensure that proper healthy food is eaten and adequate exercise is done. Also, make sure to not over-exercise which is harmful for health.