How To Get The Most Out Of Cardio Workouts For Women
Cardio workouts for women don’t need to include jumping up and down steps to try and burn fat. Sure, a lot of women have lost weight with step aerobics, but this is not a workout that is meant for every women.
I’m going to tell you how to perform at home cardio workouts for women (not in the gym at least) that will shed fat and help you reach your fitness goals.
Utilize Your Off Days
What do you do on your days off? The days that you’re not exercising are the perfect time when you should be exercising and trying to push your routine to the limits. You don’t need to jump on the treadmill or join a kickboxing class to have a productive day off.
There are a lot of other things you can do:
- Walk around the neighborhood.
- Bring the dog to the dog park.
- Go hiking.
- Take a quick jog or run.
- Go swimming, play soccer, tennis, etc.
The truth of the matter is that doing any form of physical exercise, no matter how strenuous, will prove beneficial.
One thing that I really like about a program called “6 Minutes to Skinny” is that the author recommends using days off to go on a walk, or perform any form of cardio. It’s very important for heart health and adds that extra little bit of oomph needed for you to shed excess fat and lose weight quickly.
It doesn’t even need to be long.
A 10 – 20 minute walk is better than nothing at all. If you can spare a whole hour, you’ll see results even faster. If you don’t think you have time to do cardio, here is what I recommend:
- Take a 20 – 30 minute walk at lunch.
- Play with the kids or dog (if you have them).
- Ask a friend to go on a walk to the park.
- Join a sport that you love to keep committed.
Cardio doesn’t have to be something that you do alone. You can make it part of your routine that will be done with those closest to you. So, before you sit down on the couch tonight, ask yourself if your time would be better spent walking or playing a sport, or watching Netflix.
Perform 4 Minute Circuits
If you’re like 99% of the population, you have very limited time to get everything done in a day. You need to exercise, work, cook, and clean on top of a zillion other responsibilities. Cardio workouts for women at home are a little different than say jumping on a treadmill at the local gym.
Instead, you can perform quick, 4 minute circuits that are meant to:
- Boost your metabolism
- Burn calories
- Keep your body toned
It doesn’t take much to get a cardiovascular benefit from cardio. A study from 1996 showed that if a person performs their daily living routines, such as walking to the car, at a moderate pace, all a person needs is 30 minutes of accumulated cardio.
For example, you would reach your limit by:
- Walking the dog for 10 minutes
- Spending 5 minutes walking per day
- Spending 2 minutes jogging to get the mail
- Spending 4 minutes doing circuits
- Spending 9 minutes cleaning the house at a moderate speed
It is that simple. Why should you do circuit training then? It’s all about pushing your limits. If you do the right workouts, such as squats, in succession for 4 minutes, you’ll boost your metabolic rate and burn more calories.
The 6 Minute to Skinny program does this in their program. Users engage in just 4 minutes of a very intense workout and see great results.
Circuit training eliminates rest periods and kicks your body into overdrive. A person will complete a normal set of 10 reps in 30 seconds followed by a minute break – it’s overkill. Eliminating these long breaks will provide you with lasting results in a shorter amount of time.
Choose the Right Cardio Workout
What are your goals? If you want to lose a lot of weight, you simply need to kick it up a notch. This means while a person that wants to lose 20 pounds in a year might be able to do leisurely walks around town and lose weight, someone that needs to lose 20 pounds in just 3 months will really need to push their limits.
Ultimately, your goals dictate what workout you’ll need to perform.
- Walking. At a normal walking speed, you can expect to burn 300 to 400 calories per hour. This is the best cardio choice for anyone in the obesity range or anyone that has an injury.
- Running. A lot more intensive on the knees and joints. Running will burn up to 600 calories or more per hour. The speed and terrain where you run will play a big role in the overall effect of the workout.
- Cycling. A great choice for anyone that can’t run without pain. Cycling enables a person to burn up to 600 calories per hour just like running.
It’s essential that I explain why walking isn’t always optimal. When you engage in intense cardio, you’ll boost your metabolism for a 24 hour period. This means that you’ll be burning more fat while you’re sleeping, sitting on the coach and at work.
Due to the slow pace of walking, a person’s metabolism is only increased for 1 to 2 hours after a person has finished their workout.
Walking is far better than sitting at home and is a good choice for anyone that is severely out of shape or is older and can’t withstand the intensity of running or cycling.
Always remember: the more intense your workout (even non-cardio), the more of a metabolism boost you’ll enjoy.
Cardio workouts for women must be intense for them to provide optimal results. So, to wrap up:
- Don’t waste your days off. Instead, do something that is fun and involves cardio.
- Perform 4 minute circuits to kick-start your metabolism.
- Perform the right cardiovascular activities to see results.
If you follow these three rules, you’ll be on your way to reaching your fitness goals.
How Can You Take Your Fitness To The Next Level?
Sometimes, dealing with the fuss of gyms and workout programs that require time and complicated equipment can just kill the best of all intentions. Find our how 6 Minutes to Skinny solves these problems in as little as 6 minutes per day.