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Workout Plans For Women: Quick Cardio Ideas For Weight Loss

Cardio — hate it or love it, you gotta do it. Because, not only is it great for weight loss, it’s essential for cardiovascular health too. According to the Center for Disease Control, heart disease is the leading cause of death in the USA.  The most effective workout plans for women include quick cardio routines that take as little as 20-30 minutes!  Nevertheless, most women don’t like it and as a result get stuck in the same boring workout routine (if they even do any at all).

Our bodies have a very interesting way of adapting to repetitive stress, so it’s crucial to keep mixing your workouts up so that you keep your body always guessing.  Stop wondering what the best workout plans for women are and read on for 7 quick cardio routines, each 20-30 minutes in length, to be completed every other day in sequence for 2 weeks (in addition to your regular strength training routine) to help jump start your weight loss and create a newer and healthier you.

workout plans for women - cardio routines for weight loss

See below for 2 weeks of quick cardio routines for ultimate fat burning and weight loss!

The trick to an effective cardio session is to keep changing it up!  Change and surprise will not only keep your body on its tippy toes, but will also help make each workout a little more interesting, which will help to pass the time.  The following mini workouts are a combination of intervals, steady pace efforts, and hills designed to keep each workout challenging, interesting, and most importantly effective.

Editor’s Note: Prescribed intensity is on a scale of zones 1-5 with zone 1 (Z-1) being a walking/conversational pace and zone 5 (Z-5) being an all out sprint. Intensity is based on your perceived effort. If you don’t have access to a treadmill, stair master, or bicycle, any of these can be done outside on the road or any piece of cardio equipment.

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Workout Plans For Women: 7 Quick Cardio Routines

Workout #1

  • Treadmill on slight incline (or road):
  • 5 minutes warm-up
  • 5 x [60 seconds in Zone 2, followed by 60 seconds in Zone 3]
  • 2 min. in Zone 1
  • 4 x [60 seconds in Zone 2, followed by 30 seconds in Zone 4]
  • 5-10 min cool down

Workout #2

  • Stairmaster (or set of long stairs):
  • 5 min Warm-up
  • 5 min Z-3
  • 5 min Z-2
  • 5 min. Z-4
  • 5 min. Z-2
  • 5-10 min cool down

workout plans for women - quick cardio routines for weight lossWorkout #3

  • Treadmill on slight incline (or road):
  • 5 minutes Warm-up
  • 5 x [2 min. Z-3, 30” Z-1]
  • 5 x [1 min. Z-2, 30” Z-4]
  • 5-10 min cool down

Workout #4

  • Treadmill Hill Repeats (or road):
  • 5 minutes Warm-up
  • 5 x [30” Z-5 w/ STEEP INCLINE, 1 min. Z-1 No Incline]
  • 5 min. Z-3 w/ slight incline
  • 5-10 min cool down

Workout #5

  • Bike (road or stationary):
  • 5 min Warm-up
  • 2 min Z-3
  • 1 min Z-4
  • 10 x [30” Z-5, 30” Z-1]
  • 1 min Z-4
  • 2 min Z-3
  • 5-10 min cool down

Workout #6

  • Stair master (or set of long stairs):
  • 5 min Warm-up
  • 2 x [3 min. Z-3, 30” Z-5]
  • 2 x [2 min. Z-3, 30” Z-5]
  • 2 x [1 min. Z-3, 30” Z-5]
  • 2 x [30” Z-3, 30” Z-5]
  • 3 min. Z-3
  • 5-10 min cool down

Workout #7

  • Treadmill Hill Repeats (or road):
  • 5 minutes Warm-up
  • 1 min. Z-3 STEEP INCLINE, 1 min. Z-3 No Incline
  • 1 min. Z-3 STEEP INCLINE, 1 min. Z-2 No Incline
  • 30” Z-5 w/ STEEP INCLINE, 1 min. Z-3 No Incline
  • 30” Z-5 w/ STEEP INCLINE, 1 min. Z-2 No Incline
  • 4 min. Z-3 Moderate incline
  • 1 min. Z-1 No Incline
  • 3 min. Z-4 Moderate incline
  • 1 min. Z-1 No Incline
  • 2 min. Z-5 Moderate incline
  • 1 min. Z-1 No Incline
  • 5-10 min cool down

About The Author

Adam was born and raised in Princeton, NJ, and grew up swimming and playing soccer, tennis, volleyball and lacrosse. He attended Georgetown University in Wash, DC where he played water polo. In order to cross-train for this vigorous sport, he began to train in his own style - very similar to a boxer and alongside a muy Thai fighter and power-lifters. Additionally, he got hooked on Pilates and Yoga and incorporated them into his training program. Merging this huge array of training regimens, allowed Adam to develop speed, power, flexibility and stamina without the unwanted bulk. His intensity and results have gained a substantial following at school, which has continued on through his life. Follow Adam on Instagram: @boyheroand Twitter:@Schepps

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