Get Your Game On: Gym Workout Routines For Women

Gym Workout Routines For Women

Designing workout routines for women really depends on their goals. If your goal is to lose fat and improve your physical appearance, then you need a workout routine designed for that. Notice I said lose fat and not lose weight, there is an important difference and that brings us to our first point. Workout routines for women that are effective at fat loss include a weight training component. This is probably the most important yet most overlooked aspect of weight loss programs and I will explain why later. Secondly you need to do some fat burning exercise, now I am not talking about the traditional time consuming cardio that has been shown to be ineffective at fat burning. I am talking about time efficient cardio that is super successful at burning fat.

Men and women are built differently, and it is important for a good workout routine to accommodate those differences. There are many different goals to fitness. While some enjoy working out to tone muscle and lose weight, others try to gain weight to build more muscle during their workout routine. When getting started with a new exercise regimen, it is important to find a workout that accommodates your specific goals. There are a number of gym workout routines for women. This sample 60 minute intense workout targets the whole body and is sure to get women of all shapes and sizes building up a solid sweat.

Warm Up

After getting to the gym, the first thing that you want to do is stretch. It is important to loosen your limbs and warm up your muscles before hitting the weight machines. Stretching will help you to prevent injury and get the most out of your workout. Most gyms have a designated area for stretching that features floor mats and resistance bands. Spread out your legs and put your nose down to your knees, stretching your hands to your toes as you hold still. Remember not to pulse as you are stretching as this can cause injury as well. Stretch your arms out over your head and bend your elbow.

After you spend about five minutes slowly stretching your muscles, warm them up for your workout with twenty jumping jacks. Jumping jacks engage both your upper and lower body and help to get your heart beating. After your twenty jumping jacks, you are ready to venture towards the weight machines.

Strength Training

To get the most out of a sixty minute workout routine, it is a good idea to focus on either your upper or lower body for the day, and rotate as you return to the gym throughout the week. Spend 25 minutes doing strength training. Many women go to the gym to tone their muscles and slim down. To do this, it is best to focus on lifting less weight while increasing your repetitions, always in sets of three. So, while you may feel that you can lift 60 pounds, it is much more beneficial for you to cut that number down to 30 and do twenty repetitions, instead of being limited to five or 10 at the higher weight level.

When you are doing strength training you have several options. You can choose to workout with hand weights or walk over to the weight machines that many gyms feature. The workouts are going to target the same muscles and engage the same movements with both types of equipment. For both your arms and legs, do both extensions and curls to engage different muscles and balance your workout. Spend 25 minutes focusing on strength training, doing fifteen to twenty repetitions of each activity three times. In 25 minutes, you should fit in about eight different workout activities.


For the last 30 minutes of your full body workout routine, put down the weights and double knot your sneakers. Running is one of the most beneficial types of cardio that you can choose to engage in, but not everyone is up for running and that is OK. Other types of cardio options include the elliptical machine, the bicycle and walking on the treadmill. If you do choose to walk on the treadmill, try raising the incline so that you can increase the intensity without the speed by walking uphill instead of on a flat surface.

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