Body-Sculpting Fitness Workouts for Women 101
These workout moves aren’t meant to be easy, they are meant to change your body.
So no whining, this isn’t some time-wasting exercise, so get to the grind and start looking hotter within a few weeks. You should do all of these moves with no rest in between, that counts as one circuit.
Go through this circuit of exercises a total of 3 times if you’re a beginner and up to 5 times or more if you are advanced, resting one minute between each circuit. Do this workout four to six times per week. Be sure to have some great workout music blasting to keep you motivated and pumped up!
After you do this routine for a month straight, I am absolutely sure that you will consider it one of the best fitness workouts for women and we have more great workouts for you too.
Exercise #1 – Squats
Squats are the first exercise in this women’s fitness workout for good reason. They are very taxing and tiring when done correctly and you need to have some energy for this exercise.
Squats are amazing because they are an overall body-sculpting exercise, with everything from cardio to muscle toning benefits.
Barbell squats are not the easiest exercise to do but they definitely give you a bang for your buck and are worth every second of sweat and tears.
To do this great whole body exercise, stand with your feet hip-width apart, holding dumbbells at your sides (a). Squat down as if you are sitting into a seat until your thighs are almost parallel to the floor, keeping your knees from jutting past your toes (b). Return to the starting location. Do 12 to 15 repetitions.
Exercise #2 – Overhead Barbell Press
You can do this exercise standing or sitting on a bench. Set your barbell up at a height that is slightly over your head. Take hold of the barbell with your palms facing forward.
After you pick up your barbell with the correct grip-width, press the bar straight up over your head and lock your arms out at the top of the movement. This is your overhead barbell press starting position. Now, lower the bar down to the shoulders smoothly and at a slow rate as you inhale.
Hold the barbell at a pause at about shoulder level and slightly in front of your face.
Push the bar back up to the starting position smoothly as you exhale.
Do 10 to 15 repetitions per circuit.
Exercise #3 – Chest Press
The dumbbell chest press is great for firming up your chest/breast area. Even though the actually breasts are made of fat tissue, there is a shield of muscle underneath them.
When you build up the muscles of your chest, your breasts have a stronger and higher platform to sit on causing them to be more perky.
Here’s how to do the dumbbell chest press: Lie back on a workout bench and hold the dumbbells over your torso at arm’s length. Inward (a) should be turned. Lower your arms until the weights are even with your torso (b). Press back to the starting location. Do 12 to 15 repetitions.
Exercise #4 – Dumbbell Sumo Squat
The dumbbell Sumo Squat is great for women because it really targets the hip, thighs and butt region.
This is your Kim Kardashian butt exercise, lol. It really sculpts and thickens your legs and butt with extra muscle.
Here’s how you do the Dumbbell Sumo Squat: Grab a dumbbell that is relatively heavy and hold one end in each hand at arm’s length before your pelvis. Place your feet about your shoulder width apart, toes turned out somewhat (a). Lower your body as far as possible by flexing your knees and pushing your hips back (b). Pause, then push yourself back to the starting location. Do 10 to 12 repetitions.
Hint: Keep your torso as upright as possible with your lower back naturally arched.
Exercise #5 – Jumping Jacks
Jumping jacks are often overlooked as a great cardio workout, that’s a mistake.
But we won’t be overlooking this great exercise. Jumping jacks will be the last exercise in this circuit to help scorch the fat and really get a sweat going or I should say, keep it going. You should be warmed up and running on all cylinders at this point. Do 20 (beginner) to 50 (advanced) repetitions.
Finished with your jumping jacks? That makes 1 full circuit completed. Now it’s time to finish the rest! This is sure to be one of the most effective fitness workouts for women you’ll ever do!
BONUS: Interval Training Fitness Workouts for Women
You have likely heard of interval training–brief outbursts of intense exercise with periods of resting in between.
This is an amazing exercise for women and men too actually.
Here is why it works: When your body is resting or not working strenuously, it can easily get all of the oxygen it needs to function when you inhale. BUT! When you throw your body into high gear with intense interval training, your muscles begin working to actually process that oxygen, so it expends extra energy recruiting other substances in the body (adenosine triphosphate and phosphocreatine) to get the job done.
Your body likes to be on cruise control, because that is where it’s most fuel efficient with burning calories, but when you push on the gas pedal, as you do in intense interval training periods, your body becomes less efficient and has to burn off more calories to complete the activity.
And these fast-but-killer exercises may be the closest thing you’ll ever discover to a magic calorie-burning bullet. You log less time actually sweating but continue to incinerate calories at a heightened rate during the walking or jogging recuperation intervals.
The fat-shedding advantages of training interval style do not finish there. Your metabolism works overtime after HIIT interval training workouts also. In a study in Medicine & Science in Sports & Exercise, girls who ran hard for two minutes followed by three minutes at a slow rate torched more calories than those who did slow, continuous exercise in the 24 hours following their exercise sessions.
In addition they lost 4 percent of their body fat in the weeks that followed, while the constant-rate group did not lose any. That may not seem like a vast amount, but it is enough to see a noticeable change in the mirror.
These Fitness Workouts For Women Work IF…
Simply put, these fitness workouts for women work if YOU WORK. Stay consistent and NEVER give up. Take pictures of yourself in the morning on an empty stomach and then take comparison photos every month. You WILL see changes in your body, without a doubt.