Primary Goal: To burn fat and increase cardiorespiratory fitness
Workout Type: Full Body
Training Level: Beginner to Intermediate
Days Per Week: 2-3
Equipment: Body Weight
Tempo: 1/0/1/0
If you’re looking for a cardio workout for women that will not only help you drop a size or two but will also increase the overall vitality of your life, then you’ve found it. This workout starts with a warm-up, then we move into high intensity interval training. Following that is the low intensity cardio workout which will be made up of mostly light exercises, and then we end with stretching to increase flexibility. The beauty of this workout is that it can be easily altered. If you’re a beginner, I recommend splitting the workout apart. Do the low intensity workout twice a week, and the high intensity workout once a week. Keep the warm-up and stretching routine for all 3 days. Each exercise is measured on a scale of 0-10 for effort, and speed of the movement. So "0" is the easiest, slowest pace (which is pretty much just holding still and relaxing) and 10 is the most difficult pace that you can handle. Each exercise will have a level number next to it indicating what the pace should be.
Check out how to do these exercises on YouTube at Fitness Junkies
The Warm-up
Yoga Breathing Stretches
Running in Place - 30 sec. - Level 4
Lateral Shuffles - 30 sec. - Level 4
Squat Thrusts - 5 reps - Level 4
Running in Place - 30 sec. - Level 4
Lateral Shuffles - 30 sec. - Level 4
Squat Thrusts - 5 reps - Level 4
The Workouts High Intensity Workout Circuit - 3 sets
High Knees - 30 sec. - Level 8
Running in Place - 30 sec. - Level 4
Side Shuffle Lunge Reaches - 30 sec. - Level 8
10 second break
Butt Kickers - 30 sec. - Level 8
Running in Place - 30 sec. - Level 4
Side Shuffle Lunge Reaches - 10 reps - Level 8
10 second break
Low Intensity Workout Circuit - 5 sets
Jumping Jacks - 1 minute - Level 4
Side Leg Raises - 5 reps (each leg)
Running in Place - 1 minute - Level 4
Kick Backs - 5 reps (each leg)
Butt Kickers - 1 minute - Level 4
Bicycle Kicks - 5 reps
Static Stretch Routine
Hold each stretch for 30 seconds
Calf Stretch
Sitting Toe Reach
Sitting Quadriceps Stretch
Glute Stretch
Kneeling Hip Flexor Stretch
Latissimus Dorsi Stretch
Pectoral Stretch
