Weight loss is probably one of the most common things women are interested in. Depending on the different body types, gaining weight can be easy, while losing it is a different ball game. You may have heard trainers and fitness enthusiasts say that the simple trick is to burn more calories than you consume. But, as easy as that sounds, we know it’s not so easy. This article explores cardio workouts for women and includes some of the best cardio workouts for women to lose weight.
There is usually an argument on the better option for weight loss between dieting and working out. Diets have a more significant effect on weight loss, while physical activities help maintain weight loss and keep your body fit.
It takes a combination of a healthy diet and weight loss exercises to lose weight and maintain weight loss. One of the best exercises for losing weight is cardio.
Key Takeaway
Cardio workouts are great for aiding weight loss for men and women alike. Some of the best cardio workouts for women include running, jogging, jumping ropes, aerobic dances and many more. Some of these exercises can be done at home without equipment.
What Is Cardio?
Cardiovascular workouts (cardio) refers to any form of exercise that increases your heart rate and keeps it like that for a prolonged time. There are numerous benefits of cardio workouts which include;
- Weight loss management
- Prevention of heart diseases
- Increased production of endorphins (which aid in mood improvement)
Cardio workouts are effective because they increase the heart rate. The greater your heart rate, the more fat you burn.
Cardio workouts for women are as simple as running, jogging, and dancing. They can also be as intense as High-Intensity Interval Training (HIIT) workouts. Women can do cardio workouts at home without equipment or at the gym.
According to this article, 300 minutes of moderate physical activity per week is needed to lose weight and maintain weight loss. 300 minutes spread across seven days in a week takes an average of 45 minutes daily. Read on to find out how to optimize your time to achieve the recommended amount of physical activity required.
Can You Do Cardio Workouts Every Day?
It is important to know that excessive cardio workouts can lead to muscle loss. If your goal is to have a toned body, you don’t want that to happen. You can do cardio workouts every day as long as it doesn’t surpass 30 minutes, you’ll have to end those mega marathons on the treadmill. However, if you spend more time on cardio and your workouts are of high intensity, you should rest for a day or two, so your body recovers nicely.
Best Cardio Workouts For Women
1. Running:
Running tops this list because it burns the most calories. However, the intensity can be low or high, depending on your physical strength.
2. Low-intensity cardio:
This includes cardio workouts that don’t require little physical strength, and you can usually have fun with them. They include cycling, power walking, jogging and many more. As a beginner, you don’t need to go all out. Instead, go at the pace your physical abilities let you. When you are physically stronger, you can introduce other things like weights and dumbbells to make it more intense.
3. Jump-rope:
If you didn’t know jump-rope exercises are one of the best full-body cardio workouts for women, now you do. A jump-rope exercise for an hour burns as much as 1300 calories. Imagine all the work you will be doing and the fun you’ll have. It is super effective for burning fat.
4. HIIT:
These cardio workouts are becoming more popular, and they are among the best because they burn fat and calories even after the workout. What’s even better? They can be done at home and are perfect if you don’t have too much time to spare. They involve an intense burst of exercises (burpees, mountain climbers, high knees, etc.)and 15 seconds of rest at intervals.
Other cardio workouts great for women include burpees, jumping jacks, boxing, organised sports, rowing, etc.
How To Make The Most Of Cardio
These tips will help you make the most of your cardio workouts:
- Get quality sleep
- Eat a light snack before the exercise
- Warm-up to prepare your body and reduce the risk of being injured
- Have a workout buddy (for accountability).
- Make it fun (find workouts you love)
Conclusion
There are numerous cardio workouts women can choose from. As highlighted above, some of the best cardio workouts for women include running, jogging, jumping ropes, HIIT, etc. The key is finding what you love and sticking to it. Remember to take it slow and steadily increase intensity and time.