Physical training for women – the same with men – are developed by taking into account the different targets to be accomplished. In fact, both genders respond to the exercises to train and improve muscle mass. Males develop larger amounts of muscles – especially in the upper body area – because of the larger amounts of testosterone in their body as compared to females.
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 are usually different than a man. To shape their natural figures as well as burn calories, women would have to focus on moderate degrees of repetitions using lighter weights.
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, to 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, non stop. Or you could do each exercise for 20 seconds, take 10 seconds to switch to the next, and do that for about 30 minutes.
While each and every muscle in your body is being utilized, more and more fat will burn while the body itself gets more organized and strong.
The above exercise routine, or a similar one, could be done on Mondays, Wednesdays and Fridays. If you really go at those nonstop they will give you a good amount of cardio work. I recommend checking out Turbulence Training for the best in instruction and training routines for bodyweight exercises.
On Tuesdays, Thursdays and Saturdays, you could do a 20 minute sprint/ jog interval. For the first month you should do an work to rest tatio 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 minute round 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.
This nifty cardio interval is all done for you by Workout Muse. This is the number one cardio interval trainer and it will make your workouts killer. Check out my Workout muse review.