11 Best Cardio Workouts for Women


Cardio exercise is an essential component of any fitness routine, and it offers numerous benefits for both women and men. In the USA, CVD (Cardiovascular Diseases) have become the leading cause of deaths. As forecasted by American Heart Association (AHA), approximately 10% increase in prevalence of CVD is expected by 2030. A 25% augmentation in the prevalence of stroke and heart failure is also expected by the year 2030. On economic side, the direct cost of healthcare is expected to reach $818 billion. 

The only way to beat this trend and to reduce the risk of CVDs and heart failures is the cardio exercises. In this blog, we’ll explore the 11 best cardio workouts for women. The focus is on the correct way to perform each exercise and their incredible benefits.

1.Running: The Classic Cardio

Running is a classic and effective cardio workout. It improves cardiovascular endurance and burns calories. To get started, invest in a good pair of running shoes and find a suitable trail or track. Start slow and gradually increase your distance and intensity to avoid overexertion. With gradual increase, fats will be lost and the lipids in your arteries and veins will start disappearing. 


  • Burns calories and aids weight loss
  • Boosts mental health and reduces stress
  • Strengthens leg muscles and joints

2. Jump Rope

Jumping rope is a fantastic high-intensity cardio exercise that doesn’t require much equipment. Start with a basic jump and work your way up to more complex moves, such as double unders. Ensure your jump rope is the right length, and maintain good form by jumping lightly on the balls of your feet. Start slow and gradually focus on increasing your speed. Keep attention to the signals coming form your body and adapt accordingly. 


  • Burns calories quickly
  • Enhances coordination and agility
  • Tones leg muscles

3. Cycling

Cycling is a low-impact, joint-friendly cardio workout. You can choose between stationary bikes or outdoor cycling. Adjust the resistance or terrain to increase the intensity of your ride. If you have office, family and home to attend, the stationary cycling may prove best for your cardiovascular exercises. Start from 15-20 minutes a day and gradually increase the time on weekly basis. 


  • Tones leg muscles
  • Reduces the risk of heart disease
  • Improves joint mobility

4. Swimming

Swimming is a full-body workout that’s gentle on the joints. Whether you’re doing laps or water aerobics, it’s an excellent choice for women of all ages. Focus on maintaining a rhythmic breathing pattern as you swim. Swimming has also been associated with weight and fat loss by several researches. It is considered as one of the best cardio exercises and it increases your stamina to greater lengths. 


  • Works all major muscle groups
  • Enhances lung capacity and endurance
  • Ideal for those with joint issues

5. Dance Cardio

Dance cardio, like Zumba or hip-hop aerobics, adds a fun twist to your workout routine. You’ll groove to music while burning calories. Follow along with the instructor’s choreography and focus on maintaining proper form. Zumba is equally effective for young and old as it helps the young to maintain their cardiovascular health while the grown-ups can improve their cardiovascular health through this technique. 


  • Boosts mood and reduces stress
  • Enhances coordination and rhythm
  • Burns calories through enjoyable movement

6. High-Intensity Interval Training (HIIT)

HIIT is a time-efficient way to get your heart rate up. It involves short bursts of intense exercise followed by brief periods of rest. Exercises can include jumping jacks, burpees, or sprints. Pay attention to form and gradually increase the intensity as you progress. For detailed HIIT workout plan for women, visit Here


  • Burns calories both during and after the workout
  • Improves metabolic rate
  • Boosts cardiovascular fitness

7. Aerobics

Aerobic classes provide a structured cardio workout that often incorporates a variety of moves like step-ups, knee lifts, and side kicks. Listen to the instructor’s cues and ensure you maintain proper alignment and form.


  • Tones muscles and enhances flexibility
  • Increases cardiovascular endurance
  • Provides a sense of community in group classes

8. Stair Climbing

Stair climbing is an excellent lower-body workout. Find a set of stairs, and start by walking or jogging up and down. As you build strength, consider taking the stairs two at a time or adding weights for extra resistance.


  • Tones glutes, thighs, and calves
  • Elevates heart rate quickly
  • Boosts leg strength and endurance

9. Kickboxing

Kickboxing combines cardio and strength training, making it an effective full-body workout. Learn the proper techniques for punches and kicks to avoid injury, and maintain good posture throughout your workout.


  • Burns calories while improving strength
  • Enhances coordination and balance
  • Relieves stress and boosts confidence

10. Rowing

Rowing is a low-impact, full-body workout. It’s essential to use proper rowing technique, which includes a strong leg push followed by a fluid arm pull. Maintain a steady pace and focus on your breathing.


  • Works upper and lower body muscles
  • Increases cardiovascular fitness
  • Improves posture and core strength

11. Circuit Training

Circuit training involves a series of exercises performed consecutively, targeting different muscle groups. Include a mix of cardio exercises like jumping jacks, running in place, and mountain climbers, along with strength training moves. HIIT circuit training has recently gained popularity for improving the cardiovascular health. If your interested to know about HIIT or want to follow HIIT based exercises, follow the below link. 


  • Combines cardio and strength training
  • Maximizes calorie burn
  • Enhances overall fitness

For more on fitness, Visit the following. 

HIIT Workout Routines for Weight Loss: Best for Fat Burning



Incorporating these 11 cardio workouts into your fitness routine can help women of all ages achieve their health and fitness goals. Whether your aim is to improve heart health, lose weight, or reduce stress, there’s a cardio exercise that suits your preferences and needs. Remember to start slowly, maintain proper form, and gradually increase the intensity of your workouts. Enjoy the physical and mental benefits that come with a regular cardio routine, and stay committed to a healthier, happier you.

Beware! if you are already affected from a heart condition, consult your healthcare providers to incorporate some of these exercises into your daily physical activity. Moreover, the frequency and intensity of the workouts should also be recommended by your consultant. In this way, the CVDs can be managed properly and the risk of stroke or heart failure can be minimized.

For more on HIIT based workout plans, Read Here.

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