A women that is trying to lose weight without losing her curves has to do a combination of weightlifting and cardiovascular exercises. Below is a good sample workout routine for your entire body.
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Note: Choose a weight that you can do 12 to 15 times for three sets. Make sure the weight is heavy enough to challenge yourself but light enough to complete the number of reps.
You should not do this routine more than 2 or 3 times in one week to allow your muscles to recover properly. You can use the other days as all cardio days or complete rest days.
1. Treadmill
- Warm up for 5 minutes by walking 3.4 MPH.
- After 5 minutes Jog at 4.7 MPH for the remainder of the time. If you become fatigued, decrease your speed and walk for 2 minutes.
- After 2 minutes, increase speed to a slow jog. Repeat as required.
2. Leg Extensions
Sets: 3
Rep: 12
Rest Time: 40 secs
3. Leg Curls
Sets: 3
Rep: 12
Rest Time: 40 secs
Sets: 3
Rep: 12
Rest Time: 40 secs.
Sets: 3
Rep: 15
Rest Time: 30 secs
Sets: 3
Rep: 15
Rest Time: 30 secs.
Sets: 3
Rep: 15
Rest Time: 30 secs
Sets: 3
Rep: 12
Rest Time: 40 secs
9. Stairstepper
How long: 5 minutes
10. Elliptical Machine
Glide for 5 minutes at 125 strides per minute.
Click the image below to printout this workout.
