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15 Best Cardio Exercises for Women


Regardless you’re an at-home mama or a professional lady, you need to pay heed to your health first. For maintaining good health, incorporating some exercises such as cardio exercises in your daily routine or most days a week is essential.

Check out Here The Ultimate Fitness Beginners Guide For Female With Free Workout Plan

Being a health blogger and a practitioner on a personal level, I’d share everything about cardio exercises, so read on. You can trust me on this one!

Did you know how much time you should dedicate to exercising daily?

For the aerobic activity of moderate-intensity, you should dedicate a minimum of 150 minutes weekly as per the American Heart Association (AHA).

Otherwise, adults should engage in the aerobic activity of high intensity for at least 75 minutes weekly. It’s even better to incorporate both types of activities by spreading them all through the week.

Aerobic activities are also known as cardio workouts which are really beneficial for your heart in particular and overall health as a whole.

Want to be in the best of health? To serve this purpose, let’s get to know more about cardio exercises that are suitable for women:

What Is Cardio Exercise?

Any exercise increasing your heart rate is considered as cardio exercise. It involves exercises of moderate to high intensity. Moreover, it is inclusive of but not limited to the following exercises:

  • Running
  • Walking
  • Swimming
  • Stair Climber
  • Cycling
  • Rowing
  • Bike Riding
  • Circuit Training
  • Elliptical
  • Jumping Rope

Wondering the Role of Cardio Exercises for Weight Loss?

Astonishingly, the rate of obesity was 36% in females of age 20-74 whereas for overweight females it was 29.2% in 2013-2014.

These staggering stats call for being physically active to remain healthy as well as beautiful. Agree?

As a matter of fact, the human body is designed to move. Ultimately, the movement of the muscles of your body is necessary to stay in shape.

Heart is an important muscle of human body that stays in good health when it keeps on beating or working. What’s more, having a stronger cardiovascular system assures the delivery of adequate oxygen to all the cells of your body.

In this way, our cells become able to burn excess fat not only during a workout but also when you stay inactive for long. Isn’t that mind-blowing?

Want to Know the Best Cardio Exercises for Women?

I am going to mention some of the best cardio exercises that are doable at the gym as well as home. Let’s discover more about them below:

Cardio Exercises in Gym

Cardio Exercises in Gym

1) Stairmaster Skip A Step

  • By lightly grasping on to the grips as well as facing forward, simultaneously climb two steps.
  • Skip every other step and keep on doing so for sixty seconds.
  • Nonetheless, with your arms, avoid hauling up yourself.

2) Reverse Lunges:

  • With shoulder-breadth away from each other, stand.
  • Grasp both the dumbbells at your hip.
  • Perform a reverse lunge starting with any of the feet.
  • Do them alternately.
  • Make sure that you hover your knees above the ground as you maintain the lunge position.

3) Monster Walk:

  • Around your legs, twist your band by standing.
  • With the side’s switching, the toughness of the monster walk depends on how lower the band is looped.
  • With your left leg and then with right, take a step forward such as a big “monster” by keeping a wide stance.
  • To walk, take 4 steps backward and then 4 steps onward.
  • Make it to 24 reps.

4) Rowing:

  • By keeping straight your wrists, lightly wrap your fingers around the grip.
  • By avoiding hunching and keeping relaxed your shoulders, stretch arms in front of you.
  • From the hips, hinge forward as well as flex knees to let them above your ankles.
  • By keeping relaxed your shoulders, stretch legs, drive through feet as well as lean back slightly.
  • Let your hands approach your ribs by drawing elbows directly back to your sides.
  • For next stroke’s starting, stretch arms, and then flex knees for sliding forward the seat.

5) Atomic Burpee:

  • After straightening your legs as well as flexing your arms behind your head, lie down on your back.
  • In place of dropping your spine down to the floor, sit up for approaching a stand-up position by jumping.
  • Into a push-up position, jump down.
  • Perform a push-up then jump up to squat as well as jump directly upwards.

HIIT Cardio Workout:

HIIT Cardio Workout

1) Sprinting:

  • Perform any light-intensity workout to warm-up.
  • By maintaining the maximum intensity of 60%, do your first sprint.
  • Slow to an easier speed for taking an interval of 2 minutes for recovery.
  • Raise your intensity to 80% for performing next sprint.
  • Take rest again for 2 minutes.
  • Then, increase your intensity to 100% to do the next sprint.
  • Again, take 2 minutes of break for recovery.

2) Cross Crunch:

  • After bending your knees, lie on your spine.
  • Off the ground, lift your shoulders, however, avoid sitting all the way up. Keep your abs bent.
  • With your right hand, approach your left knee from this position.
  • Bring down your right hand in the direction of your hip just when it hits your knee, as you approach in the direction of your right knee with your left hand.
  • Keep switching and keep on doing the reps. However, don’t forget to keep your abs bent.
  • Do 50 reps.

3) Sit-ups:

  • Brace your abdominal.
  • Raise your body up in the direction of your knees.
  • Raise your shoulders off the ground.
  • Use your upper ab’s muscles for pulling your upper body in the direction of your knees.
  • Drop down your upper body again.
  • Do 50 reps.

4) High Knees:

  • With your face in a forward direction, open your chest and your feet shoulder-breadth away from each other to get into a standing position.
  • Up to your waist’s level, bring your knees.
  • Approach downward on your feet’s balls slowly.
  • Repeat to finish one set.
  • Do 50 reps.

5) Triceps Dip:

  • Start by sitting on a chair.
  • With your hands, grasp the edge of the seat and stretch your legs in front of you.
  • For flattening your feet, move your body forward, flexing behind your arms, propping yourself up, as well as extending your body over the ground.
  • For slowly lifting and lowering your body, use your triceps.
  • Do 3 sets of 15 reps.

Cardio Exercises at Home

Is going to gym one heck of trouble for you? Does taking a gym’s membership can burn a hole in your pocket? Worry not because you can still make it at home by doing the following cardio exercises at home.

1) Curtsy Lunges:

  • Maintain a standing position with your feet hip-breadth apart.
  • Take a big step backward by allowing your left foot to hold your weight so to allow crossing after your right leg to your left leg,
  • Flex your knees so to let your right thigh come in line with the floor surface to lower your body.
    Come back to the beginning position and switch legs.

2) Forearm Plank Hip Dip:

  • By keeping in line your elbows and shoulders, begin in a position of forearm plank.
  • Keep your abs tight and your butt squeezed
  • Engage your spine and torso.
  • To the right side, dip left hip slowly to keep the hips about 1 inch off the floor.
  • Move back to the center, then switch side.
  • After continued switching for 45 seconds, (but don’t lower to your knees), take an interval of 15 seconds.
  • Do it again 3-5 times.

3) Forearm Plank Mountain Climber:

  • After keeping in line your shoulders and elbows, begin in a forearm plank position.
  • Keep engaged your butt, abs, spine, and torso.
  • Let your left knee hit your left elbow, then move back to the center, while maintaining the plank.
    Switch sides.
  • At a controlled tempo and speed, continue switching for at least 45 seconds.
  • Take an interval of 20-30 seconds.

4) Oblique Heel Taps:

  • On the ground, lie on your spine with flattened feet.
  • Against the floor, keep pressed your spine.
  • Into your torso, tuck your chin a little and raise your shoulders.
  • As you approach your left hand in the direction of your left ankle, bend your obliques.
    Switch side.
  • In 45 seconds, do as many repetitions as possible.
  • Then take an interval of 20-30 seconds.
  • Do it again for 3-5 times.

5) Blast Off Planks:

  • After keeping in line your shoulders and hands, start in a push-up position.
  • Along with your back, let your arms make a straight line by moving your body backward and flex your knees.
  • As you return to a position of the plank, keep engaged your core.
  • In 45 seconds, make as many reps as possible.
  • Take an interval of 20-30 seconds. Do it again for 3-5 times.

Key Takeaway:

Stay fit and get into shape by making these exercises a part of your daily workout routine. Following a cardio workout regularly, I have felt a change in my energy levels, eating habit, and stamina as well as work efficiency. Cardio exercise also aid in improving focus. Don’t you wish to bring a change in your lifestyle? A change that’s a million times potent than any medicine.

Photos Credit: pexels.com


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