Women tend to differ from men when it comes to their body-shaping goals. Most women aim for a slim, lean build, while men prefer to develop bulk muscle mass. This means that workouts for women who wish to lose weight are also different from men. Women can achieve a feminine, lean body fast through resistance, cardio and stretching activities.
Aerobic Exercise
The foundation for any weight-loss program is aerobic exercise. This increases your heart rate, improves blood circulation and burns calories and body-fat stores. Any exercises that make you breathe faster will suffice. Jogging, brisk walking, swimming, dancing and bicycling are common aerobic exercise that help you lose weight. According to the American Heart Association, you should engage in moderate activity at least 30 minutes daily.
Interval Training
Interval training can take your aerobic workout to the next level and help you burn fat more quickly. Any aerobic exercise can be used for interval training. Swim three laps then rest for one minute. Sprint for two minutes then walk for two minutes. Learn the choreography for a dance routine, perform it then rest for two minutes. Simply repeat these cycles, and you can try combining different aerobic intervals into one session to mix things up. By elevating your heart rate quickly then decreasing it just as quickly multiple times, you increase your calorie burning power.
Resistance Training
Many women believe resistance training will cause them to gain bulk and develop a mannish appearance. This is a myth, because women do not have the testosterone to develop this type of muscle. Resistance training increases your metabolism, bone density and lean muscle mass and gives you a lean, toned shape. Train your upper body and lower body on non-consecutive days for at least 30 to 45 minutes per session. Do four sets of 10 reps for all major muscles, including arms, shoulders, chest, back, abs, hips, legs and calves.
Stretching
Stretching is often neglected after hard workouts, but this is one of the best ways to increase flexibility, improve range of motion, straighten posture, decrease joint stress and lengthen muscles for a feminine shape. After each aerobic and resistance-training workout, stretch your muscles for 10 minutes. Hold each stretch for 20 seconds before moving to the next.
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