If you do a search in the Internet for some of the best workout plans that you can follow in order to lose weight, you'll certainly encounter workout plans that were made solely for men and only a few of these are for women. So if you are looking for the best workout plans for women, read this article now as we share to you the most effective 5-day workout plans for women. Be sure to understand the purpose of the exercises included on the workout plan, before you perform each exercise.
Monday - Start with a 10-min warm up exercises so as to increase the temperature of your core and in order to prepare your muscles and joints for the movements that you have to do. After that, you start off with squats by performing any type of squat exercises
…show more content…
You may alternate it with different modes, like doing 10 minutes of stationary bike, 10 minutes of stair climber and finish it off with a 10-min run on the treadmill. Perform three sets of ten repetitions for each exercise and make use of barbells, dumbbells and any other exercise machine.
Wednesday - This is the time that you do some interval train for your cardiovascular exercises by alternating in between low and high intensities in order to increase and at the same time, lower your heart rate. If you can, jog for two minutes and then sprint for 30 seconds or just simply walk one lap and then run another lap. The third day is the best time to work-out your back and triceps, so try to do three sets of ten repetitions each.
Thursday - As usual, start your day with a warm-up exercise and do it for 8 up to 12 min, and focus more on working your legs as well as your biceps. So perform three sets of ten repetitions for the following exercises - Lunges, straight leg dead lifts while holding the dumbbells, seated calf raises, preacher curls and chin-ups. End it by doing up to one hour of cardiovascular
What: Engage in cardiovascular training, resistance training, flexibility training, and balance training. It may be useful to set up a planning worksheet to help organize what activities you should be engaging in on a daily basis.
My first step to this was planning out the days and times in which I would go to the gym. I decided to go at three different times on thee days. 9:00 am, 3:00 pm. and 6:00 pm. I would go into the gym and do my normal lifting workout for swimming. I’d be careful to take mental notes as to what other
All of my workout schedules will provide your body with 2-4 days of rest every week.
Cardio burns calories that can help you lose weight from your entire body including from your wobbly bits. The Centers for Disease Control and Prevention recommends that adults do at least 150 minutes of moderate cardio a week. (See References 2) You can accumulate this by scheduling a 30-minute cardio session on five days of the week. Focus on leg-intense cardio that engages your hips and thighs. Go ice skating, jog, walk briskly, take a kickboxing or step-aerobics class, or use a stair climber or an elliptical machine.
High Intensity Interval Training (HIIT) may be a good holiday workout for you if you have limited time to exercise. An HIIT workout takes less than half an hour to complete, and is far more effective than a lower intensity workout spanning double the time. Try running at a high intensity for a few minutes – pushing yourself to the maximum – then walk for a minute. Repeat this for 30 minutes, three to five times a week.
When it comes to exercise, it’s important that you choose some sort of routine that will help you to get physical activity. Doing what you like and what works for your lifestyle is the most important thing – otherwise you won’t actually do it.
Physical activities that keeps your heart rate elevated for a consecutive period of time is known as cardiovascular exercise. This type of exercise promotes heart, lung, and vascular health, and also burns calories, which is essential if you desire to lose those extra pounds you've gained over the holidays. (See References 3) The Centers for Disease Control and Prevention suggests doing moderately-intense cardio, at least 150 minutes a week. (See References 4) Rather than doing cardio that you dislike, build your workout around exercises that you enjoy. Da...
*Note: Each exercise does not have to be done simultaneously. Because of varied work schedule and other activities, spread exercises according to amount of free time.
day. I will do 10 press up's, 10 sit up's, 10 step up's, 10 jumps and
The bridge exercises effectively works your glutes, while also engaging your legs and calves. During this exercise you're lying face up on the floor with your knees bent and your feet hip-width apart, flat on the floor. After engaging your abs, raise your hips, lifting your butt and lower back off the floor, until your body aligns from your knees to your shoulders. Really squeeze your buttocks at the top of the exercise for two seconds, and then slowly return to the starting point. Finish eight to 12 reps and two to three sets. (See References 4, p. 50)
Continue in this manner until you have completed your workout. Some fun cardio workouts may include a ropes course, horseback riding or
This gives me time to work on my homework before bed. However, before I lay down for the night, I will walk on my treadmill for another thirty minutes. I will repeat this routine Monday through Friday. On Saturday, I plan to walk thirty minutes to an hour after breakfast. After walking, I will work on an ab routine.
Always warm up for 5 to 10 minutes. Walk slowly and stretch before you start a faster workout.
in the middle of the week, go for a swim instead of your regular run.