15 Minute Women’s Fitness Training

Searching for a good, quick women’s fitness training that is doable, and the effects are visible? What you need to do is find a good system of exercises that target the whole body and jack up the heart rate at one time. Have you ever tried mixing cardio with pilates moves? By starting a workout routine that goes through circuits of cardio and pilates you successfully start system of exercises that target the whole body and jack up the heart rate.

Cardio Women’s Fitness Training

For the cardio part of your training, the specifics of which cardio exercise you choose isn’t important. What are important are your intensity and the duration you do it. You can do jump ropes, jog in place, calisthenics, trampoline, whatever floats your boat, but try to reach your target heart rate when you do your cardio. The target heart rate of a woman of 35 years of age is between 93-157 beats per minute. If you have a heart rate monitor, feel free to use it. If you don’t a good way to monitor your heart rate is through your ability to talk. If you can carry on a conversation, you are going too slowly. If you can’t get out a word at a time, you are going too fast.

For the 15 minute women’s fitness training, we need to get a lot of workout in a short amount of time. It can be done, but you have to put forth extra effort. The first part of the routine is the cardio and it needs to be done for 3 minutes at a time. This is a good amount of time to keep your heart rate up throughout the proceeding Pilate section of your workout.

Pilates Women’s Fitness Training

The second part of each circuit will be Pilate moves. For each circuit you will perform two moves for one minute each. The Pilate moves will help to create a healthy, athletic build to your body. There will be six Pilate moves all together. The moves will work every part of your body to create a full body strength and cardio women’s fitness training routine in 15 minutes.

V-Lift- Stand squatted with your back against the wall. Extend your arms out in front of your with your fingertips pointing out. Draw a V in the air with your arms making sure to keep your shoulders and back against the wall.

Arm raises-Sit cross legged on the floor with your arms extended to the sides with the palms facing up and your fingertips close to the floor. Raise your arms up to the ceiling until your palms are facing each other, but keep your shoulders down. Turn your palms outward and reverse the movement back down towards the floor.

Ballet Leg Lift- Laying on your side with your arm extended and your head resting on top of it extend your legs and point your toes. Bring your top leg in while bending the knee and sliding your toes up the inner thigh of the opposite leg. Then straighten the leg and extend it up to the ceiling.

The Lifted Kick- Laying on your side with your head propped on your hand and your legs stacked on top of each other, swing the leg on top forward as far as you can. Then swing it backwards as far as you can. Roll to the other side and do the same for the other leg.

Double Leg Stretch- Lie flat on the ground with your arms extended over head and your toes pointed. Bring your knees in and hug them with your hands bringing your shoulders off the mat. Slowly extend your body again and repeat.

Roll Over- Lie flat on the ground with your arms beside your body and your toes pointed towards the ceiling forming a 90 degree angle with your body. Lower your legs slowly toward the ground but do not touch it. Bring it back up to the starting point and repeat.

These are the circuits for your 15 minute Pilate and cardio women’s fitness training:

Circuit 1-
3 minutes of intense cardio
1 minute of Ballet Leg Lift
1 minute of The Lifted Kick

Circuit 2-
3 minutes of intense cardio
1 minute of arm raises
1 minute of V-Lifts

Circuit 3-
3 minutes of intense cardio
1 minute of double leg stretch
1 minute of Roll Overs

Total time:15 minutes