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Lower Impact Variation: Marching in place Alternate back and forth for one minute.Hop to the other foot, pumping the opposite arm forward.Pick up one foot off the ground, hinging at the hips, bringing your knee up.Think of jumping out into an ‘X’ shape.ĭon’t have a treadmill and it’s raining outside? No problem! Your heart, lower body, and core can get similar benefits from jogging in place. Jump and land with your feet about hip-width apart.Start by standing with your legs together and your arms down by your side.Aside from raising your heart rate, their movement is in a plane of motion not often utilized, so your inner and outer thighs get some extra lovin’. Jumping jacks are so simple, yet so effective. After completing all six, take a 30 to 60-second recovery, and repeat two to three sets. We recommend performing each exercise for one minute then jumping right into the next. The Afterburn Effect which works to continue burning calories long after your workout is finished. HIIT workouts (short for High-Intensity Interval Training) are the best cardio for weight loss because they give you the most benefit out of the least amount of time and they maximize EPOC, a.k.a.
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They require no equipment (not even a jump rope), take up little space, and can be done in short bursts of time throughout your week.Ĭombine all of these exercises using both low-impact and high-impact variations to vary intensity for a DIY full-body circuit or HIIT workout. These cardio exercises were selected for their effectiveness and efficiency. Ladies, we know you’re busy, you just got home from work, you’ve gotta make dinner, the kids have got to get to soccer practice, and let’s be real, there will always be laundry to do. You can refer to the following handy dandy chart from the American Heart Association. Improved sense of satisfaction and self-worth, well-being, and overall quality of lifeĪ quick word on heart rate zones for the most effective cardio workout: try to keep your heart rate within a target heart rate zone between 50-85% of your maximum heart rate.Alleviation of depression and anxiety from naturally-produced feel-good chemicals in the body.Increased bone health and balance, which help in preventing injuries from falls.Improved brain function, memory, and attention span.Better quality of sleep as it can improve both insomnia and sleep apnea.Improved weight management and overcoming obesity and obesity-related conditions and symptoms, like high blood pressure.Lowers the risk of many chronic diseases including heart disease, strokes, type-2 diabetes, dementia, Alzheimer’s disease, and several types of cancers.Here are some of the benefits cardio workouts can offer to women as listed by the American Heart Association: If not, girl, today is your day to start! The Benefits Time for an honest check in… How are you doing on your cardio workouts? Perhaps you fall into the 22.9% of American adults and teenagers meeting the recommendations. weights is a non-argument because both are recommended for your best health. Department of Health and Human Services recommends that women get at least 150 minutes or 2.5 hours of aerobic activity per week in addition to regular strength training.Ĭardio workouts AND strength training. Heart pounding, sweat dripping, deep breathing, legs burning… Hey Lady, when was the last time you had a really good cardio workout? The Physical Activity Guidelines for Americans, 2nd edition produced by the U.S. Learn the 6 best cardio workouts for women including jumping jacks and standing crunches. Cardio workouts are great for increasing your heart rate and losing weight.