Cardio Exercises For Women's Weight Loss

Cardio Exercises For Women's Weight Loss – You don’t need a gym membership, you don’t need to check the weather — now you can do cardio for free from the comfort of your own home. Follow the visual guides and you’ll be done in half an hour! The best part is that these are A4 printable posters so you can watch your favorite TV show while watching it.

A variety of cardio routines, some low-intensity, will not only help you burn through your reserves and gain muscle tone, but will also improve your cardiovascular system, your overall health, and your fitness level. Some days are easier than others, but most will rock your world and make you want to run instead.

Cardio Exercises For Women's Weight Loss

Cardio Exercises For Women's Weight Loss

Each routine has three difficulty levels and a recommended rest period. If you’re new to bodyweight training, it’s best to start with level 1. If you want to increase the difficulty of the program, reduce the rest time from two minutes to 30 seconds and feel the heat!

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By entering your email and clicking Sign Up, you allow us and our advertising partners to send you customized marketing messages. You also agree to our Terms of Service and Privacy Policy. Tone your body from head to toe and get ready for bikini season with this full body workout for women. Grab a set of dumbbells, turn on some music, and build metabolism-boosting muscles while sculpting your entire body!

1. Cross Jacks: 60 seconds. With your feet shoulder-width apart, raise your arms and stretch out to the side. Jump up and cross your legs and arms in front of you.

2. Reverse punch: 30 seconds + 30 seconds. Take a step back with your left foot and as you inhale, extend your left arm in a kicking motion. Repeat for 30 seconds and switch sides.

3. Raise side leg kick in a bow: 30 seconds + 30 seconds. Standing with a dumbbell in your right hand, take a big lunge with your left leg, crossing it behind your right leg, and step forward. As you stand up, kick your left leg out to the side and raise the dumbbell to shoulder height.

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4. Swing with dumbbells: 45 seconds. Hold a dumbbell with both hands with your feet shoulder-width apart. Squat down and place a dumbbell between your legs. Stand up and swing the dumbbells up to chest height.

5. Chest press, legs extended: 45 seconds. Holding a dumbbell in each hand, lie on your back and raise your legs at a 45-degree angle. With your palms facing your feet and your arms directly above your shoulders, push the dumbbells toward the ceiling.

6. Roman deadlift wide row: 60 seconds. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. As you lower the dumbbells, keep your legs straight and push your hips back. Raise your torso again and pull the dumbbells toward your chest.

Cardio Exercises For Women's Weight Loss

7. Reverse shoulder press: 30 seconds + 30 seconds. Place the dumbbells on your shoulders with your feet shoulder-width apart. Take a step back with your right foot and step forward. As you stand up, push the dumbbells up and bring your right knee up to hip level. Repeat for 30 seconds, then switch legs.

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8. Alternate side lunge: 60 seconds. Step to the side and shift your weight to that leg. Push yourself back up to the starting position and use your lead leg to curl up.

9. Thrusters: 45 seconds. Hold the dumbbells in front of your shoulders with your palms facing your body. Squat down and, as you stand up, extend your arms above your head.

10. Plank cycle: 45 seconds. Place your hands under your shoulders, feet slightly wider than hip-width apart, and hold a dumbbell in each hand. Rotate your torso and raise your left arm toward the ceiling. Return the left hand to the starting position and repeat on the right side.

Enter your weight to find out how many calories you can burn doing this full-body workout for women: Strength training is important for boosting your metabolism and burning more calories at rest, while cardio is essential for weight loss. We understand; The prospect of fitting in a solid cardio workout each week can be daunting. Plus, you don’t even know what kind of cardio you like.

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This article will give you a refresher on why cardio is important and share seven weight loss cardio exercises you’ll want to do!

Cardio exercises don’t have to be scary – many fun and easy cardio exercises are surprisingly effective at burning fat and calories. Try these seven cardio exercises for weight loss:

Yes, walking! Perhaps the simplest and most affordable form of exercise, walking is a great way to burn calories, but it’s also a low-impact exercise that most people can do.

Cardio Exercises For Women's Weight Loss

However, a leisurely evening walk will not cut down on cardio. To burn fat you need an active, moderately fast pace. According to the Mayo Clinic, regular brisk walking can help you:

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The faster, farther and more often you walk, the greater the benefits. You can walk outside on the sidewalk, go hiking, or hit the treadmill at the gym.

Tip: If you use a treadmill, try adding an incline to burn more calories and tone your glutes and thighs.

A simple stair lift can be your favorite exercise tool. Walking, running or climbing stairs can help burn a lot of calories. A 150 pound person running stairs for an hour can burn 1000 calories!

The good news is that you don’t have to climb stairs for an hour to see the benefits. A person weighing 160 lbs. Walking up and down for 10 minutes burns 102 calories. Even better, you can do a great cross-training workout in 30 minutes or less and burn more than a typical running session.

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Look for an outdoor staircase near you that has more than one rung, or take the stairs at the gym. For a home workout, you can run or walk up the stairs in your home instead.

A kettlebell is a cannonball-shaped barbell that makes for a powerful and effective exercise. Kettlebell exercises combine strength training with cardio to help you burn 20 calories per minute (the equivalent of running a 6-minute mile). Now that’s getting the most out of your workout time!

According to the American Council on Exercise, kettlebells can provide a higher intensity workout in less time than a typical strength training routine. That’s because kettlebell training builds muscle strength, balance and flexibility while improving your cardio endurance.

Cardio Exercises For Women's Weight Loss

For a great introduction to using kettlebells and a powerful 10-minute workout, try this 10-minute kettlebell workout.

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One of the best cardio exercises for weight loss is jumping rope. It’s not just a calorie eraser, it helps build bone density, strengthens your legs, and strengthens your heart.

Fun fact: you have to run for eight minutes to burn more calories than you burn jumping rope. An added bonus is that, if done correctly, this exercise is less impactful than running.

Jumping rope is a great form of plyometric exercise where both legs are lifted off the ground. Plyometrics get your heart pumping and burn calories faster and more efficiently. Other forms of plyometrics include exercises such as:

If jumping rope sounds like a fun way to add cardio to your routine, check out this 15-minute bodyweight jump rope workout you can try at home or at the gym.

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Once used to train only elite athletes, high-intensity interval training (HIIT) is now commonplace and can be incorporated into many training routines.

HIIT is a form of exercise in which you exert maximum effort through fast, intense exercise followed by short recovery periods. HIIT exercises train both your aerobic and anaerobic energy systems. This exercise gets your heart rate up and improves your cardiovascular fitness while burning more fat and calories in less time.

This type of training can be done with running, swimming, cycling, elliptical machines and weights. Most programs push hard for 20-30 seconds, with a short 10-20 second rest in between. With HIIT, lack of time is no excuse: a 20-minute HIIT session is more effective at burning calories and fat overall than a 60-minute run.

Cardio Exercises For Women's Weight Loss

Do you remember when you were a kid and riding your bike was the best part of the day? Good news: it’s good for adults, too!

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Cycling improves your cardiovascular health, strengthens your leg muscles and burns serious calories. Cycling outdoors provides your fresh air and vitamin D needs.

But not everyone is comfortable cycling outdoors or has the financial means to buy a brand new bike. If so, indoor cycling is a great option. According to the American Council of Sports Medicine, the average person burns 400-600 calories in an hour of 45 minutes.

Rowing is a

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