Exercise Programs for Women
Exercise programs for women must be formulated in such a way that it will answer hat you want to accomplish, just like a man. In fact, men and women’s muscles train and grow just the same. 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. Ten to fifteen exercise repetitions using lighter weights are ideal for women to burn off the extra calories and shape their bodies into the desired mold.
A good exercise routine for women, if you’re looking to burn fat and lose weight, is just the same as a man. For females, I would suggest a round of exercises (max of 10) that would focus on bodyweight and full body workouts.
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. Performing the exercises will simultaneously give you a great workout for the cardio. If you’re looking for great exercise routines for bodyweight exercises, try checking out Turbulence Training.
On Tuesdays, Thursdays and Saturdays, you could do a 20 minute sprint/ jog interval. The first month you would do a 1:3 work to rest ratio. 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.
For four months, you will find yourself gaining positive grounds.
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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