Looking for the ideal exercise routine for women?

0
735

There is a very straightforward method for losing weight and for that the most important thing is to eat healthy food and follow a strict exercise routine which is specially made for women. In order to know how to lose weight, women need to follow the below mentioned exercise routine. Before you begin with the routine, you need to check out these weight loss tips which shall help you keep your body under check for weakness, etc.

Weeks 1-4
In these four weeks, rest needs to be taken on Tuesday, Thursday and Sunday when the exercise routine for women need not be followed. Check out the exercise routine for women given below which needs to be followed for other days.

Monday: Do Toning and Cardio
Doing cardio or warm-up in any form for 5 minutes is a must before starting any exercise routine.
Even though cardio workout may cause laboured breathing, it helps. So, do it for 10 minutes.
Take a break for 5 minutes to cool down.
Do 3 sets of bicep curls.
After that, do 3 sets of triceps pull-down with rope.
Do 3 sets of lateral pull-down on cable machine.
Use dumbbells and do 3 sets of front raises.

Wednesday: Do Cardio and Core Training
Make sure to do warm-up session on any cardiovascular equipment for 5 minutes.
Do 3 sets of plank exercises and hold each for 30 to 60 seconds.
Do 3 sets of crunches using the stability ball.
Then, use 3 sets of bicycle crunches.
For 10 minutes, do interval training on cardiovascular equipment.
End with 5 minutes cool-down.

Friday: Cardio and Lower Body
Do warm-up exercises for 5 minutes on any cardiovascular equipment.
3 sets of lunges with dumbbells.
Do 3 sets of squats on stability ball.
Follow with 3 sets of leg curls on the machine.
Then, jog on the treadmill for ten minutes.
End with a 5 minute cool-down session.

Saturday: Do brisk walking for 30 minutes
Weeks 5-8
From the 5th week to the 8th week, cardiovascular training should be included with strength training in the exercise routine for women. Take rest on Tuesday and Sunday during this great exercise routine for women.

Monday: Toning and Cardio
Use cardiovascular equipment to warm-up for 5 minutes.
Do cardio workout for 20 minutes.
Cool-down session for 5 minutes.
Do 3 sets of bicep curls on cable machine.
3 sets of incline dumbbell press.
Using a bench, do 3 sets of triceps kickbacks.
Do 3 sets of lateral pull-down on the cable machine.
Then, 3 sets of lateral raises with the help of dumbbells.

Wednesday: Cardio and Core
Cardiovascular equipment or any other means can be used for doing warm-up session for 5 minutes.
When doing 20 minutes of intervals, do 90 seconds at a level 9 in perceived exertion followed by 30 seconds at level 3. Repeat this process alternately for 10 minutes.
Get a 5 minute cool-down session.
Do 3 sets of plank exercises and hold each for 60 seconds.
Do 3 sets of side plank exercises. Then, switch sides to complete one set.
Follow with 3 sets of straight leg raises on a bench.

Thursday: Use cardiovascular equipment for only 20 minutes.

Friday: Cardio and Lower Body
Use cardiovascular equipment for 5 minutes warm-up session.
Jog on the treadmill for 10 minutes.
Cool-down session for 5 minutes.
Do 3 sets of lunges using dumbbells.
Do 3 sets of squats with dumbbells.
Then, 3 sets of seated calf raises using dumbbells.
Use dumbbells for 3 sets of side lunges.

Saturday: Exercise on a stationary bike for 20 minutes
When starting this exercise routine for women, one needs to aim to complete at the most 10 to 12 repetitions per set. The dumbbells need to be chosen based on the muscle strength one has and then keep on increasing the weights steadily. An ideal combination of the tips and routine mentioned above would indeed be the best way to lose weight!

Summary
When deciding on any exercise routine, women need to ensure that they are eating healthy food so that they don’t experience stress or fatigue while doing strenuous exercises.