{"id":1215,"date":"2020-06-06T23:21:14","date_gmt":"2020-06-06T23:21:14","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=1215"},"modified":"2026-10-16T14:25:11","modified_gmt":"2026-10-16T14:25:11","slug":"cardio-workouts-for-women","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/cardio-workouts-for-women\/","title":{"rendered":"Cardio Workouts For Women – The Ultimate ‘Fit Mother’ Guide"},"content":{"rendered":"

Choosing cardio workouts for women is one of the most effective ways to improve your health, and achieve or maintain your goal weight.<\/p>\n

That\u2019s because a good cardio workout really gets your heart pumping, and helps you burn the extra calories needed to properly manage your weight.<\/p>\n

Knowing the best cardio workouts for women, and in particular, the best cardio workouts for women over 40, will help you look and feel your best and get you the results you deserve.
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Join Fit Mother For Life<\/em> \u2014 The #1 Fitness Community For Busy Moms 40+<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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What Are The Benefits Of Cardio Workouts For Women?<\/span><\/h2>\n

The benefits of cardiovascular exercise are endless, and include:<\/p>\n

A Better Mood<\/strong><\/h3>\n

You may notice you\u2019re in a better mood after finishing up a cardiovascular workout, regardless of which type of exercise you participate in.<\/p>\n

That\u2019s because cardio exercise boosts endorphins within your body, which are your body\u2019s \u201cfeel-good\u201d chemicals.<\/p>\n

This in turn helps combat depression, reduce stress and anxiety, and improve your self-esteem.<\/p>\n

Weight Control<\/strong><\/h3>\n

Because you\u2019re burning extra calories during cardiovascular sweat sessions, it\u2019s easier to achieve or maintain a healthy weight when you include cardio workouts in your day-to-day routine.<\/p>\n

In fact, a 155-pound woman burns about 372 calories in just 30 minutes rope jumping, running at a pace of 6 miles per hour (a 10-minute mile), or swimming the breaststroke.<\/p>\n

Burning just 500 extra calories a day, assuming your diet stays the same, means you should lose about 1 pound per week.<\/p>\n

If you\u2019re already at your goal weight, cardio sweat sessions help you avoid packing on unwanted pounds.<\/p>\n

Improved Sleep<\/strong><\/h3>\n

Participating in regular cardiovascular workouts makes it easier for you to achieve high quality sleep each night.<\/p>\n

Getting at least 7 hours of sleep each night lowers your risk for weight gain associated with altered appetite hormones, which can occur with sleep deprivation.<\/p>\n

Make sure to avoid exercising right before bed to maximize sleep quality.<\/p>\n

Increased Energy<\/strong><\/h3>\n

Intense cardiovascular workouts may tire you out initially, but you\u2019ll likely notice an increase in energy throughout the day overall.<\/p>\n

The more you work out, the stronger you\u2019ll be \u2014 making day-to-day tasks seem much easier.<\/p>\n

Better Heart Health<\/strong><\/h3>\n

It\u2019s probably no surprise that exercise is beneficial for a healthy heart.<\/p>\n

Cardiovascular exercise is one of the best ways to lower your risk of heart disease, heart attack, and stroke.<\/p>\n

Exercise helps improve your body\u2019s blood flow, even blood flow to your brain.<\/p>\n

Healthier-Looking Skin<\/strong><\/h3>\n

Because cardiovascular workout sessions increase blood flow, you\u2019ll likely notice smoother, healthier-looking skin as a result.<\/p>\n

Give it a try!<\/p>\n

Be sure to wear sunscreen if you\u2019re exercising outdoors to protect your skin from sun damage.<\/p>\n

Improved Brain Health<\/strong><\/h3>\n

Cleveland Clinic says cardiovascular exercise not only improves your mood and decreases depression, but it\u2019s also protective against Alzheimer\u2019s disease.<\/p>\n

It also helps to combat mental decline associated with aging and improves memory and thinking skills.<\/p>\n

Stronger Bones and Joints<\/strong><\/h3>\n

Regular workouts, especially those that include cardiovascular exercise, help strengthen your bones and joints, decreasing your risk of osteoporosis (as long as you eat a well-balanced diet).<\/p>\n

A well-planned cardio workout for women also lowers your risk for bone fractures, helps improve range of motion, and manages pain caused by arthritis.<\/p>\n

Better Sexual Function<\/strong><\/h3>\n

Getting regular cardiovascular exercise helps improve sexual function in both men and women.<\/p>\n

In men, it lowers the risk of erectile dysfunction.<\/p>\n

Cardio sweat sessions can even enhance sexual arousal in women.<\/p>\n

Improved Blood Sugar Control<\/strong><\/h3>\n

It may come as no surprise that regular cardiovascular exercise enhances blood sugar control, and lowers your risk for developing type 2 diabetes.<\/p>\n

One reason is that cardio workouts aid in healthy weight management, which is protective against diabetes \u2014 and can even reverse the development of diabetes if you\u2019re overweight or obese.
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How Often Should I Do Cardio?<\/span><\/h2>\n

A good rule of thumb is to aim for at least 30 minutes of cardiovascular exercise most days of the week.<\/p>\n

The Dietary Guidelines for Americans 2020 suggest healthy adults get in at least 150 minutes of moderate-intensity aerobic exercise weekly, or 300 minutes per week for additional health benefits.<\/p>\n

This means you could shoot for 30 minutes of aerobic exercise five days weekly, or 60 minutes of cardiovascular exercise five days a week (or 50 minutes six days weekly) to reap additional health benefits.<\/p>\n

If weight loss is your goal, aim for about 300 minutes of aerobic exercise each week.<\/p>\n

One study published in the journal Obesity found that women who exercised 45 to 60 minutes five days weekly lost weight, even without lowering their calorie intake by dieting.<\/p>\n

To look and feel your best and maximize energy, it\u2019s best to strength train regularly in addition to aerobic physical activity.<\/p>\n

The Dietary Guidelines for Americans 2020<\/a> suggest healthy adults complete strength training workouts, involving all major muscle groups, at least two times each week.<\/p>\n

Which Cardio Exercises Should I Do?<\/span><\/h2>\n

The bottom line when choosing cardio workouts for women is to pick something you most enjoy.<\/p>\n

Choose from continuous cardiovascular workouts, high-intensity interval training, and circuit training aerobic physical activity.<\/p>\n

Change up your workout routine often for best results.<\/p>\n

Continuous Cardiovascular Exercise<\/strong><\/h3>\n

Examples of continuous cardiovascular workouts, or exercises you complete at a continuous (moderate) pace for about 30 to 60 minutes, include:<\/p>\n

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  • Speed walking<\/li>\n
  • Walking uphill<\/li>\n
  • Jogging<\/li>\n
  • Step aerobics<\/li>\n
  • Biking<\/li>\n
  • Hiking<\/li>\n
  • Swimming<\/li>\n
  • Rollerblading<\/li>\n
  • Using an elliptical machine<\/li>\n
  • Skiing<\/li>\n
  • Kickboxing<\/li>\n
  • Water aerobics<\/li>\n<\/ul>\n

    For best results, change up the cardio exercises you choose regularly.<\/p>\n

    Hike one day, swim or bike the other, and do something else the next day.<\/p>\n

    Alternating workouts helps prevent fatigue and overtraining.<\/p>\n

    High-Intensity Interval Training<\/strong><\/h3>\n

    High-intensity interval training, also known as HIIT, is when you alternate between high-intensity cardiovascular exercise and lower-intensity aerobic exercise bouts.<\/p>\n

    For example, if you\u2019re cycling, try cycling at a high intensity for about a minute, and bike at a slower pace during the next minute.<\/p>\n

    Continuously alternate between the two intensities for a specified time period, to help drop weight or boost cardiovascular endurance.<\/p>\n

    HIIT is an effective way to get rid of unwanted body fat, say researchers who conducted a 2017 review published in Obesity Science and Practice.<\/p>\n

    If you\u2019re new to working out, aim for just 10 – 15 minutes at a time.<\/p>\n

    If you\u2019re in pretty good shape, you might feel comfortable doing 20 – 30 minutes (or more) of HIIT during each aerobic workout session.<\/p>\n