Exercise programs for women must be formulated in such a way that it will answer hat you want to accomplish, just like a man. As a matter of fact, the muscles of both male and female train and develop the same way. Muscle mass growth for women is fewer compared to men who have higher testosterone levels, resulting in a greater amount of muscles in the upper portion of the body.
Exercise routines for women usually target different areas (their butt, their legs, their triceps) on the body than men, and they have areas that like to store fat that is usually different from a man. As seen on Free Your Wild website, women need to focus on lighter weights and a moderate level of reps (say 10 to 15) to achieve the necessary muscle burn and to sculpt their figure.
A good exercise routine for women, if you’re looking to burn fat and lose weight, is just the same as a man. For women, I propose a minimum of 5 exercises done in a circular fashion, focusing mainly on full body and bodyweight exercises.
For instance, you could do these for time or repetitions:
1. Pushups (Pecs and triceps)
2. Inverted rows (rear delts, lats & biceps)
3. Squats (glutes, upper hamstrings & quads
4. Mountain climbers (abs, shoulders, and arms)
5. Jumping jacks (cardio, too many to name here)
6. Squat thrusts w/ pushup (see #’s 1, 3 &4 above)
You could do the above exercises for 10 reps each for 5 sets, nonstop. Or you could do each exercise for 20 seconds, take 10 seconds to switch to the next and do that for about 30 minutes.
Since your using every muscle in your body over the course of that routine, you will burn a lot of calories and functionally train your body to be stronger and more coordinated.
The above exercise routine, or a similar one, could be done on Mondays, Wednesdays, and Fridays. Performing the exercises will simultaneously give you a great workout for the cardio. To access some known and proven exercise routines and instruction for bodyweight exercises.
On Tuesdays, Thursdays, and Saturdays, you could do a 20-minute sprint/ jog interval. For the first month, you should do work to rest ratio of 1 minute of work to three minutes of active rest. Workout (A) would be a 30-second sprint followed by a 90-second jog or walk (a 3 to 5 on your perceived exertion scale). You would do that 2 minutes around 10 times.
Workout (B) would be a 60-second sprint with a 3-minute jog. That 4 minute round would be done 5 times for 20 minutes. Alternate between workout A and workout B.
After performing for a quarter of a year, you will gain noticeable and positive changes.
Month 2 would be a 1:2 work to rest ratio. Month 3 would be a 1:1 ratio and the 4th month would be a 2:1 work to rest ratio.
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