Great exercise combinations for women
If you’re searching for the best weight loss fitness program that works well with your schedule, follow the exercises below. They all support a weight loss fitness program designed for four days a week of exercise and activities to help increase your metabolism and build your muscles.
However, before you begin, keep in mind that you will also need to follow a healthy diet plan. If you need help with healthy eating, exercising or losing weight, let us know your goals as we are here to support you.
Try these workouts four to five times a week, for 45 to 60 minutes each time. Keep persevering for 12-weeks to notice a change in your mood, body, mind and spirit.
Jump Rope jump rope intervals for 30 minutes. Start with two minutes on and one minute off, then slowly work your way up to three minutes on and 30 seconds off.
This is a more challenging exercise, but it will train both your arms and core. Begin in a plank position. Bring your right knee forward with your right elbow in sight.
Hold the position for a second, then wait before lowering yourself into a push-up, pushing yourself back up, and bringing your leg back into plank position—repeat on each side for ten reps. And three sets of three minutes rest.
Running
Running is great since it can be done almost anyplace and does not require any specific equipment. In addition, running engages your glutes, legs, and larger muscle groups, resulting in a higher calorie burn.
Running is beneficial for your heart and can help you improve your endurance, in addition to supporting you lose weight.
Plus, you’ll get bonus points if you can add in some hill sprints. Running up a hill will help you burn more calories, increase your heart rate, and build leg muscle.
Furthermore, research has shown that running can aid in burning visceral fat, sometimes known as tummy fat. This form of fat sits on your internal organs and has been linked to diabetes and heart disease, among other chronic disorders.
Treadmill Intervals. Intervals like these are similar to jump rope intervals. Do these intervals on the treadmill for 30 minutes. Begin by running for two minutes fast, then take a one-minute break to the side.
Work your way up to 3 minutes of fast running followed by 30 seconds of rest. However, if you’re bored with your running routine, try these calorie-burning treadmill routines.
Low-Intensity Cardio
This form of training is effective and safe for all levels and can aid in burning calories and reducing weight. Jogging, power walking, or a fun cardio dance class like Zumba are all examples of low-intensity cardio activities.
As you gain strength, consider adding light weights to a dance class, power walking on a treadmill with a steeper incline, or doing intensive bursts of work for 30 seconds followed by a 30-second rest.
Yoga
While yoga isn’t known for being a tremendous fat-burning activity, it’s a great addition to a well balanced workout routine. It teaches you how to regulate your breath & encourages mindful movement.
These benefits will carry over to any form of weight lifting, cardio exercise & even everyday life, making your weight loss fitness program more effective. Hatha, yin and restorative yoga can also be beneficial on your recovery days.
Dance
Dancing is one of the best workouts because it gets your entire body moving in different planes of motion. Dance workouts with music you like are also enjoyable and can raise your heart rate without you even realising it, all of which help you achieve your weight loss goals.
Cycling
Cycling can help you lose weight and improve your fitness. If you don’t want to ride your bike outside, you can find gyms and fitness studios that have stationary bikes & group classes.
Cycling helps you lose weight, but it also improves your general fitness & can increase insulin sensitivity. If you can’t run due to injury, cycling can be a great way to incorporate cardio into your work routine & enjoy the post-cycling endorphins.