shown<\/a> to conserve lean muscle mass and decrease fat mass in females.<\/p>\nPlus, you\u2019ll build a toned physique and improved strength. Here is a full-body workout routine you can include in your weekly schedule.<\/p>\n
Remember, this is a circuit workout. You want to have minimal rest between each move. Go right from one move to the next.<\/p>\n
Squats – Bodyweight or With Dumbbells<\/strong><\/p>\nDo 15 reps as either air squats or with dumbbells depending on your strength and level of fitness.<\/p>\n
Dumbbell Overhead Press<\/strong><\/p>\n\n- Do 10-12 reps while standing.<\/li>\n
- Standing will force you to engage your core to a greater degree than sitting with back support.<\/li>\n
- Maintain good form and posture throughout the movement.<\/li>\n<\/ul>\n
Supinating Dumbbell Bicep Curls<\/strong><\/p>\n\n- Choose a weight that will allow you to complete 8-10 reps.<\/li>\n
- Try not to use your back, or swing your arms to use momentum when performing this exercise.<\/li>\n
- Maintain good form throughout and focus on the supination motion at the top of the movement.<\/li>\n<\/ul>\n
Dumbbell or Barbell Bench Press<\/strong><\/p>\n\n- Aim for 10-12 reps.<\/li>\n
- Contract your pecs at the top of the movement and slowly lower the weights down to your chest.<\/li>\n
- If you do not have a bench you can also do this while lying on a mat.<\/li>\n<\/ul>\n
Bent Over Dumbbell or Barbell Rows<\/strong><\/p>\n\n- Make sure to engage your core as you aim for 10-12 reps.<\/li>\n
- You can use an over or underhand grip on the bar or dumbbells.<\/li>\n
- An overhand grip will work your upper lats, rhomboids, and traps to a greater degree, while an underhand grip will work the lower lats and also recruit the biceps.<\/li>\n
- If doing this routine multiple times a week, try switching up the grips each time to target the muscle groups from different angles.<\/li>\n<\/ul>\n
Tricep Kickbacks<\/strong><\/p>\n\n- Aim for 10-12 reps on each side.<\/li>\n
- Again, make sure to isolate this movement in the triceps.<\/li>\n
- Do not swing the arms to gain momentum. You will only be cheating yourself!<\/li>\n<\/ul>\n
Elbow Plank<\/strong><\/p>\n\n- Hold an elbow plank for max time.<\/li>\n
- Try to increase the duration of your hold each time you do this circuit.<\/li>\n
- Make sure to maintain good form throughout and avoid arching or bowing the back.<\/li>\n
- If you break form, you have reached your max time.<\/li>\n<\/ul>\n
After you complete a round of this circuit, take a two-minute break.<\/p>\n
Walk around, stretch out the arms and legs, and grab some water.<\/p>\n
Then repeat two more times!<\/p>\n
Tuesday \u2014 Cardio Day!<\/h3>\n
After an awesome strength training day, follow this up with some cardio the next day to increase cardiovascular fitness and burn calories.<\/p>\n
Tailor this to something that you enjoy.<\/p>\n
This could be a local spin class, a trail run, swimming laps, or water aerobics.<\/p>\n
Anything that gets the heart pumping!<\/p>\n
Try to aim for at least 30-60 minutes.<\/p>\n
If you are short on ideas, here is a great running interval workout you can try. This can be done on a treadmill or outside.<\/p>\n
\n- Warm-up: Run at a light pace for 5 minutes.<\/li>\n
- Jog 5 minutes at a moderate pace. This is slightly faster than your warm-up pace, but you should still be able to hold a normal conversation.<\/li>\n
- Recovery Jog for 1 minute<\/li>\n
- Run 4 minutes at a slightly faster pace. You should feel slightly more breathless than at the previous interval.<\/li>\n
- Recovery jog for 1 minute<\/li>\n
- Run 3 minutes at an increased pace from the previous interval. You should only be able to talk in short sentences.<\/li>\n
- Recovery jog for 1 minute<\/li>\n
- Run at 2 minutes at a fast pace.<\/li>\n
- Recovery job for 1 minute<\/li>\n
- Run 1 minute at a full out sprint<\/li>\n
- Recovery jog for 1 minutes<\/li>\n
- Cool Down: Light jog for 5 minutes.<\/li>\n<\/ul>\n
This ladder workout is a time-efficient cardio workout that is great for weight loss and increasing fitness.<\/p>\n
Again, this is just an example of a type of cardio workout you can include in your weekly routine.<\/p>\n
Learn about the best types of cardio for fat loss and the science behind cardio for WOMEN!<\/em><\/p>\n
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