Exercises for Women to Lose Weight

Men and women must pursue different courses of exercise to lose weight. Men have more muscle mass than women, which enhances their ability to lose weight more quickly. Women must increase their ability to burn energy from fat by increasing muscle mass. This does not indicate an increase in size but encourages tight, toned muscles from weight training. The combination of aerobic training for calorie burn and weight training for increased muscle mass helps women lose weight.

Circuit Training

Circuit training is beneficial because it combines strength training benefits with aerobic exercise. You work all of your major muscle groups individually in a specified period of time. For example, you work quadriceps for 45 seconds, then immediately work you pectoral muscles for 45 seconds and so on. Some circuits may have rest stations between each piece of weight equipment, allowing your muscles to recover before working them again. Circuit training can provide a quick, intense workout for women to lose weight. Engage in a circuit training program at least two to three times per week.

Weight Training Tips

Most women fear weight gain and bulky muscles if they engage in a weight training program. This is a myth, since women's bodies are not biologically designed to gain excess mass. Also, women obtain an added benefit of building stronger bones through strength training. One of the best ways to ensure a sleek, toned appearance is to perform several repetitions with lighter weights. Instead of bench pressing 40 lbs. for five reps, bench press 10 lbs. for 20 reps. Do at least three sets each, per exercise. Allow at least one day of rest before working them again, to allow your muscles to repair.

Power Walking

Power walking is one of the most basic cardiovascular exercises, and it can be done almost anywhere. It can burn at least 400 calories, and women can easily incorporate this into their daily routine. It does not have to be boring either. You can take your kids in strollers or your dog along for the walk to keep it fun. For extra calorie burn, add light wrist weights to your arms to tone the upper body and burn more calories.

Interval Training

Interval training helps build lean muscles and burn many calories in a short period of time. According Science Daily, interval training keeps your metabolism high for longer periods after your workout, increasing fat burn. Any exercise such as bicycling, jogging, walking and swimming can be used for interval training. Increase your heart rate to exhaustion for two to five minutes, then rest for two to five minutes and repeat the cycle. Interval training offers a way to burn fat and get into shape more quickly than most forms of exercise.

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