When it comes to weight loss, we all know that diet plays a major role, but let’s not forget about a exercise routine! It pretty much comes hand in hand together and will make all the difference.
Finding the right workout routine can make a huge difference in how we look and feel, the way the workouts make us feel and how it fits your lifestyle. Whether we’re just starting out or have been on this journey for a while, it’s important to mix things up and keep our bodies challenged with a good exercise routine.
Now, let’s explore the top 5 exercise routines that are proven to boost women’s weight loss. Ready to get moving?
Warm-Up: Why You Shouldn’t Skip It For Your Exercise Routine
We might be tempted to jump right into our workout, but warming up is crucial as part of your exercise routine. It is going to make a difference with your body, and injury prevention during your workout.
Injury Prevention: A slow start helps our muscles get ready, reducing risk of strains and sprains. It is going to make a difference to have your muscle warm for your exercise routine.
Improved Performance: Getting our blood flowing means we can push harder during our main workout. Which means that you will be able to achieve some great personal bests and feel confident about it in your exercise routine too.
Mental Prep: Warming up gives us time to focus and get in the zone. Especially on the days you are not motivated, a warm up is going to put your head in the right spot and your body will just follow your exercise routine next.
Flexibility: It loosens up our muscles, making movements smoother and easier.You want to have a full range of motion for your exercise routines, so a warm up will help loosen those muscles properly.
Heart Rate Gradual Increase: Prepares our cardiovascular system for the upcoming workout. This is going to help your body get prepared for what’s about to happen.
Let’s make a pact to always spend a few minutes warming up! Even if its only 5 mins, it is better than none and the benefits are so much better.
Exercise Routine #1 – Cardio Workouts That Shred Calories
When it comes to torching calories, cardio is our best friend! It is not only great for calories burning but it is a great exercise routine for cardiovascular health too. We’ve rounded up some killer cardio workouts for those days we need to sweat it out:
HIIT (High-Intensity Interval Training): Alternates between intense bursts and short recovery times. These are great when you are short on time but still want to get a good sweat on.
Running: Whether it’s a scenic outdoor run or a treadmill session, nothing beats a good run! It is a little bit more time consuming of a exercise routine but it can be great for your heart.
Cycling: Spin classes or outdoor cycling; either way, our legs will love the burn. This exercise routine is great for a good and different type of cardio.
Jump Rope: Simple but effective. Jump roping skyrockets our heart rate. There’s a reason why boxers jump rope as part of their exercise routine all the time, it is so good for your cardio.
Dance Workouts: Zumba or hip-hop, dancing makes cardio fun and energetic! This exercise routine is so fun and allows you to have a blast while burning calories.
Exercise Routine #2 – Strength Training Essentials for Fat Loss
When it comes to shedding those extra pounds, strength training is our best friend. It is going to be super beneficial for you to lose fat while building muscle; which is our entire goal. It’s not just for bodybuilders—it’s for us, too! Here’s what we need to get started with strength training:
Start with the Basics: Squats, Deadlifts, Push-ups Dumbbell rows are just some examples of simple movements that will help you build lean muscle while losing fat.
Consistency: Aim for 3-4 days a week. Keep workouts around 45 minutes. You do not need to workout 6-7 days a week and definitely no more than 45 mins. Let’s be realistic here, we have a life too. Have a plan in place for your exercise routine and stick to it, that way you can done in no time and get a great workout.
Progressive Overload: Gradually increase weights and/or intensity. Add more reps or sets, decrease rest are just some ways to gradually increase the intensity and give you more of a workout as you progress.
Rest and Recovery: 24-48 hours between sessions. Get plenty of sleep. This is very much overlooked when starting a fitness journey, but recovery and rest is going to be crucial for your exercise routine to be effective. During your rest is actually when you will be losing fat and building muscle which is our goal. You will be burning calories and getting results while sleeping! Who doesn’t want that?!
By following these essentials, we’ll see results in no time! 🏋️♀️ Remember it is not a one size fits all approach, everyone will be different and their way of training will vary.
Exercise Routine #3 – High-Intensity Interval Training (HIIT) Benefits
We love HIIT because it’s quick and effective. In just 20-30 minutes, we can torch calories and keep burning them for up to 72 hours after you are done! This is definitely a staple workout in the Dangerous Divas program!
Whether you don’t have the time or just want to crush your workout real fast and get back to your life, HIIT workouts are great for the combination of both strength training and cardio at the same time.
Key benefits:
Time Efficient: Perfect for our busy schedules. No more than 20 minutes workout can be super beneficial for your body.
Increased Calorie Burn: We burn more in less time. And we burn more for up to 72 hours after the workout is actually over. Which means that you will be burning fat off while resting.
After-burn Effect: Burns calories even at rest, thanks to EPOC (Excess Post-exercise Oxygen Consumption). This is the best version of rest for anybody.
Cardio Health: Boosts our heart health. We are increasing your heart rate with these short bursts workouts and your heart loves it.
No Equipment Needed: Simple exercises like burpees or sprints are just fine. The best part of choosing HIIT workouts for your exercise routine is that you can do it anywhere, anytime.
Versatile: We can mix things up—cycling, running, bodyweight exercises. The best part is that we can also add some strength training exercises which means that again we are building muscle while losing fat.
Let’s kick things up a notch with HIIT! 🚀
Exercise Routine #4 – Yoga and Flexibility Exercises for a Balanced Routine
We incorporate yoga and flexibility exercises to have a balanced exercise routine. This is great for your body to feel flexible and relaxed at all times. Yoga isn’t just about relaxation and flexibility. It helps burn calories and tone muscles while being aware of your body movements on a deeper basis.
Benefits:
Some of the benefits of yoga and flexibility as your exercise routine is reducing stress, enhancing balance, boosting your metabolism, and being as one with your body.
Some of our favorite yoga poses that will help our bodies feel more aligned is: Downward Dog, Warrior Pose, and Tree Pose are some examples.
For flexibility, we’ll do: Hamstring stretches, Hip flexor stretches, Shoulder rolls for example. Allowing us to really feel our muscles stretching and relaxing.
Try to hold each pose for at least 30 seconds each. Let’s make yoga a part of our exercise routine, and we’ll see the benefits in no time! You can even add it to your current routine or do it 5-10mins in the morning to start your day.
Exercise Routine #5 – Incorporating Core Workouts to Sculpt Your Midsection
We all want that chiseled midsection, so let’s dive into some killer core workouts that can help you do that without a problem:
Planks: Start with the classic forearm plank. Aim for 30 seconds and increase as you get stronger. You can even add some variations to side planks and twisted planks when you get a little stronger.
Russian Twists: Sit on the floor, lean back slightly, and twist side-to-side, holding a weight or a medicine ball. As you progress, you can take your feet off the group and lower your back more.
Bicycle Crunches: Lie on your back, hands behind your head, and pedal your legs like you’re riding a bike. Make it harder by raising your lower back and neck off the ground.
Leg Raises: Lying on your back, lift your legs to the sky and slowly lower them. To make it harder, you can lift your head off the ground and not touch the floor when you bring your legs down.
Remember, consistency is key! A lot of women try to be so perfect with their exercise routine when starting out and it makes it so hard to be consistent. The goal is to aim for progress over perfection. So consistency and having it as part of your schedule and lifestyle is the way to make your fitness journey a sustainable lifestyle.
How Often Should You Be Exercising?
We should aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise each week. Breaking it down makes it easier to stick to and allow you to put it in your schedule:
Cardio: 3-5 times a week for at least 30 minutes. It could be a walk, or even a run, or bike ride. But aim to get at least 5000-10,000 steps a day if anything.
Strength Training: 2-3 times a week, focusing on major muscle groups. That will allow you to build that lean muscle, boost your metabolism and lose the fat.
Flexibility & Balance: Try incorporating yoga or stretching exercises once or twice a week. This can be a 5-10mins routine in the morning or before/after your workout. The goal is to stretch out your muscles and feel as one with your body.
Don’t forget to listen to our bodies and rest when needed. Some days you will feel more tired or your body is just asking for more rest, you don’t always have to push through. Mixing up your exercise routines can keep things fun and engaging, and also keep your muscles guessing on what’s going to happen. That way you’re not getting adapted and always challenge your body in different ways. This is going to help us stay committed!
Finding the Right Routine for Your Lifestyle
When it comes to picking an exercise routine, let’s face it: one size doesn’t fit all. We need something that fits our schedules and keeps us motivated. Our bodies are all different and respond to different things.
So let’s talk about how we can do it:
Assess Your Schedule: Identify pockets of time where we can squeeze in workouts. Go through your schedule and find somewhere where you can workout for 30-45mins 3x a week and schedule it in your calendar like it is an appointment.
Set Realistic Goals: Think about what we want to achieve. More energy? Weight loss? What is it that you are wanting to achieve?
Enjoyment Matters: Choose activities we genuinely enjoy, whether it’s dancing, swimming, or yoga. This will make things more fun and engaging for you.
Mix It Up: Combining cardio, strength, and flexibility can keep things interesting. You need to keep your body confused to prevent adapting to the same routine and eventually hitting a plateau.
Find a Buddy: Having a workout partner can boost our commitment. It will also keep you accountable when you’re not feeling like doing anything.
Staying Motivated: Tips and Tricks
We get it—staying motivated can be tough. It actually can be one of the hardest things to do with an exercise routine. But it is not impossible. Here are some tips and tricks to keep the fire burning and get to your goals once and for all:
Set Small Goals: Let’s break down our main goal into smaller, more achievable milestones. For example if you want to lose 20lbs, aim to lose 1lb a week. This will allow you to get some wins under your belt and keep things simple without overwhelming yourself.
Join a Community: Group classes or online forums can provide support. Sometimes some of the best things come from online communities, more resources and tips/tricks. Join our free community here.
Track Progress: Use apps or journals to see how far we’ve come. Take some progress pictures weekly as well as measurements. This will be super motivating when you start seeing the difference you’re making in your body and health.
Reward Ourselves: Treats or a new outfit for hitting milestones. A little reward once in a while is the best way to stay motivated. Even if its just getting a pizza or something simple like that.
Mix It Up: Changing routines keeps things fresh and exciting. Mixing up your exercise routine will keep things fun and prevent adaptability and be something you actually look forward to.
Rest Days: Give our bodies time to recover. Rest is as important as working out. This is when your body loses the fat and builds the lean muscle.
“The only bad workout is the one that didn’t happen.”
Cool-Down and Recovery: The Secret to Consistency
We all love a good workout, but let’s not forget how crucial cooling down and recovery are. Even if its 5–10mins after your workout, it will be super helpful on the long term basis.
Stretching: Post-workout stretches keep those muscles flexible and reduce soreness. Stretching is probably the most overlooked piece of a cool down but also the best.
Hydration: Replenish fluids lost during exercise to stay hydrated. When you workout, a lot of water leaves your body through sweat, you want to make sure to stay hydrated.
Nutrition: A balanced snack with protein and carbs aids muscle repair. A good protein shake after a workout is the best way to replenish your muscles.
Rest: Quality sleep is essential for muscle recovery and growth. Like we have been saying the goal is to lose fat while sleeping, so rest up!
Massages: Consider foam rolling or a gentle massage to soothe tired muscles. On the days you are super sore, massages will be your best friend.
Conclusion:
Exercise doesn’t have to be a chore, actually it should be something you’re looking forward to.. By incorporating these exercise routines into our weekly schedule, we can not only see results but also enjoy the process. Whether it’s high-intensity interval training or some calming yoga, there’s something for everyone.
The key is consistency, so let’s find what works best for us and stick with it. Here’s to feeling stronger, healthier, and more confident every day! Let’s keep moving forward, one workout at a time.