Cardio Workouts for Women: 9 Best Cardio Exercises

Table of Content

• Lionel Messi, 35, Swears by These 5 Fitness & Diet Habits
• Tuck Jump
• Benefits of cardio
• High intensity interval training (HIIT)

Now sit down and roll back pushing your hips and feet towards the ceiling. This has to be done in one fluid motion. For beginners, seconds for rope jumping is enough for one set. Later you can increase the seconds of jumping to 60 seconds.

For a set, include all these exercises alternatively and give yourself a very short recovery time. Many such sets can be performed together. To last longer in this workout combine high intensity and low-intensity workouts. Another exercise in the list of cardio workouts for women is skaters. This exercise gives you sexy legs by working on glutes, hamstrings, and calf muscles to tone your legs. It also strengthens your legs and improves your stability.

Lionel Messi, 35, Swears by These 5 Fitness & Diet Habits

It will burn nearly 100 calories in just 10 minutes, which is amazing. Just be careful not to miss out on any step. What is the first thing that comes to your mind as you hear the word ‘cardio workout’? Something that is related to the heart? Going every day to the gym can be really difficult in the beginning and also its membership is so costly.

Instead of running by bringing your legs out in front of you, kick your legs backwards so that you gently tap your bottom with your feet. Stand in the position as if you were going to start skipping with a rope, but your hands are empty. You don't actually need a rope in order to benefit from the jump rope exercise. If you want to make this exercise more intense, you can do some squat jumps as well.

Tuck Jump

Brace your core, pull your shoulders down, and swing your arms back. Quickly swing your arms up, jump, and switch legs. Quickly swing your arms upward and jump. Start in a curtsy lunge, both knees bent and your right leg diagonally behind you. Bend your right arm and straighten your left arm. “Walk” backward using your arms and legs, keeping your weight evenly distributed between your arms and legs.

This cardio exercise is low impact and ideal for beginners. As you lift your knees, you’ll engage the core muscles on your sides. In addition to improving your balance and coordination, jumping rope burns more than 10 calories per minute. You’ll also tone the muscles in your back and arms as you swing the rope. Walking is a wonderful activity you can do when you first add cardio to your workout routine.

Benefits of cardio

EPOC, a.k.a. The Afterburn Effect which works to continue burning calories long after your workout is finished. Repeat the same and increase the speed of your toe taps. You can start fast once you get the hang of it. Then come back or roll back to the sitting position and stand up. There you complete one rep of this exercise.

Now jump up as you get up and swing your arm up over your head and land softly on your feet. Thrust your feet back in to again get into a squat position and stand up. You can also use stairs for running up and down.

Alternating workouts helps prevent fatigue and overtraining. If you’re already at your goal weight, cardio sweat sessions help you avoid packing on unwanted pounds. Amazing ways to keep your heart strong and healthy well into old age.

It forces your arms to support your weight as you quickly move your legs. Jump and spread your legs wider than shoulder-width, lifting your arms overhead. Stand with your feet hip-width apart, knees and hips bent.

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Keeping the hands on the ground and hips level, quickly switch the positions of the legs. Lower the hands to the starting position and repeat. Extend the arms from the shoulders, slightly bending the hands toward the ears.

It is important to check with a doctor before beginning an exercise program to help reduce potential health issues or the worsening of any current symptoms. During home exercise, a person can ideally aim for an RPE of between 3–7, indicating moderate to vigorous exercise. If a person wishes to increase the difficulty further, they can use a special exercise device called a Bosu ball.

High intensity interval training (HIIT)

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Sprint in place, tapping right toes, then left toes, on top of the object. Thanks for spending some time on my site and with me, and maybe one day we can spot each other while we’re reaching for perfection. These are called fire hydrants as it looks similar to a dog raising their leg against a fire hydrant.

High Knees x 30

Then, bend knees and sink hips back and down into a squat. Then, repeat with left to come into a high plank, keeping hips as level as possible. Bend arms at 90 degree angles, elbows close to sides, and hands at hip height in front of body. Start in a standing position, as if you're setting up to do a jumping jack. Rise up on balls of your feet while lifting weight overhead and pivoting on right foot to turn body toward left side as you swing medicine ball in arc with force. It is important to note that being healthy and reaching or maintaining a moderate weight requires a combination of a balanced diet and exercise.