A Trainer's Guide to the Best Cardio Choices For Women

Yoga is not just for recovery or working on flexibility. Many women see yoga as a softer fitness option, but depending on the format (and there are many out there with more and more hybrids popping up), yoga can provide both a vigorous workout and much sought after weight loss. If you are a yoga purist and dislike when weights/plyo elements are added into your flows, you can still find the challenge you need in Vinyasa or power, terms often used interchangeably. The key factor here is pace: each asana (pose) typically matches with one breath resulting in a quick pace.

The other major factor in these classes is the serious strength element that comes from asanas that require lots of muscular engagements: push-ups, lunges, squats, single leg and arm balances, and lots of transition work in the form of a traditional Vinyasa (high plank to low plank [Chaturanga], to Upward Facing Dog, Downward Facing Dog, and back to a Standing or Seated Pose). Over and over again. Add in the very popular element of a heated classroom, and you'll get the even more challenging option of hot yoga. In these classes, you may actually feel the fat melting away (along with lots of sweat) as you lengthen, strengthen, and find some Zen.

I can't stop touting the benefits of high-intensity interval training (HIIT) for women. We've talked about the EPOC principal (excess post-exercise oxygen consumption) and how it contributes to longer-term fat burning and how full-body workouts that combine weights and cardio are the key to burning calories while gaining strength. Let's face it, though, ladies, another key sales feature of this kind of workout is the time commitment. Women are busier than ever, and if the only option for a fat-burning workout is a minimum of 45 minutes, there will be days/weeks/months where we don't have that kind of free time.

HIIT workouts can be done in as few as 10 minutes (or 12 like in this CrossFit-style workout) and really shouldn't be longer than 30 if you are really working to your anaerobic threshold. HIIT workouts are meant to be fast-paced and intense — get in and get out. All the benefits of a longer, slower workout without all the time? Sold to the multitasking lady in the front!

Women, for the most part, are naturally social creatures. I have taught several formats of group exercise in a lot of places, and I can say from experience that the majority of participants in group exercise classes are female. We LOVE our male participants and always want more men to join in. Women are naturally attracted to group settings, though, where the social element isn't just for fun but adds in accountability. We learn each others' schedules and notice when one of our own is absent. The days we don't feel like going, we show up because we know someone will miss us. And we feel like we are working toward similar goals together in a supportive environment.

If you haven't tried group exercise, you may be surprised how you will rise to the challenge of the work, especially with other strong, capable women (and men) to inspire you. And if you are in amazing shape already, you may be the inspiration someone else needs. There are so many formats, from dance to weighted cardio, kickboxing, indoor cycling, boot camps, TRX classes — really something for everyone. Aside from the physical benefits of getting stronger and losing weight (if that's a goal), you might find it refreshing, exciting, and a way to make new friends. And don't forget, the teacher is your coach, so use them to assist you on your fitness journey. Trust me, we love it when you ask us questions and seek new avenues to success. When you feel good, we feel good!