Women as well as men require workout programs that will best work for their specific body requirements. In fact, men and women’s muscles train and grow just the same. Muscle mass growth for women is fewer compared to men who have higher testosterone levels, resulting to greater amount of muscles in the upper portion of the body.
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. The ideal routine would comprise of bodyweight and full body exercises done in a repetitive pattern ranging from five to ten exercises.
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.
Because every muscle in your body is being used, this will cause a lot more calories to burn basically preparing your body to be stronger and synchronized.
The above exercise routine, or a similar one, could be done on Mondays, Wednesdays and Fridays. Performing these workouts incessantly is also a great way to exercise the cardio. I would suggest looking up Turbulence Training, a great source for bodyweight workout routines and instructions.
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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Tags: build muscle for women, exercise routines for women, routines for women