Many women don’t even consider bodybuilding workouts when looking for ways to tone up and shed pounds. Cardio has always been the go-to for weight loss and most ladies worry that strength training will bulk them up and minimize their feminine curves. Most fitness experts agree that it’s incredibly difficult for women to develop giant, Hulk-like muscles, so as long as you aren’t planning on a full-time training schedule and testosterone supplements, there’s nothing to worry about. In fact strength training is essential for maintaining bone density and preventing osteoporosis.
If you need more convincing, a recent Harvard study found that regular weight training—in addition to cardio—was more effective at melting abdominal fat than cardio alone. The study’s senior author and professor of nutrition and epidemiology, Frank Hu reported: “This study underscores the importance of weight training in reducing abdominal obesity, especially among the elderly. To maintain a healthy weight and waistline, it is critical to incorporate weight training with aerobic exercise.”
What better reason to start the New Year with some new body building workouts and fitness training tips that will make you feel like Superwoman?
1.SEALFIT Kokoro Camp
SEALFIT Kokoro Camp is an intense three-day experience that will make you feel like Demi Moore in G.I. Jane (head shaving optional). This is not for the faint-hearted, but if you really need a kick in the pants to jumpstart your fitness, this might just be for you.
Read Related: Work it Circuit: 10 Awesome Circuit Training Workouts for the Working Mom
2.PiYo
Chalene Johnson’s PiYo DVDs were the third most searched workout on Google for 2014. Her unique blend of Pilates and yoga focuses on building strength and flexibility through dynamic movement. It’s low impact, fat burning workout for every age.
3.Reformer Fusion X
Currently, you can only find custom designed Reformer Fusion X at the Freestyle Fitness & Yoga Center but this intense, low impact fusion of martial arts, Pilates and Yoga is 50 minutes of intense fat burning, strength building power.
4.HIIT
High Intensity Interval Training (HIIT) was one of the biggest fitness trends of 2014. The beauty of this workout is that you can do it in your living room with no equipment. Even better, HIIT workouts are designed to be short—painful, but short. You can find them online at sites like Fitness Blender and 12 Minute Athlete.
5.Treadmill Running Classes
Treadmill classes are poised to replace spinning in 2015. The Mile High Run Club, a running studio, just opened in NYC with more already in the works. Equinox gym is beginning to offer treadmill classes, so get ready to join the revolution.
6.DailyBurn Black Fire
Celebrity trainer Bob Harper has teamed up with DailyBurn for his 60-day workout program, Black Fire. It’s a series of 20-minute high intensity bodybuilding workouts that you can access online. It promises to push your body to its peak.
7.Refine Method
The Refine Method was developed by former ballerina Brynn Jinnett and, like so many budding fitness trends, only exists in New York for now. Her unique combination of strength training, cardio and stretching is creating quite a buzz so it’s just a matter of time before it goes viral.
8.TRX Suspension Training
TRX Suspension Training is another Navy SEALS-inspired workout using a portable suspension trainer that you can use in your living room. With tons of videos and an app, TRX never gets boring.
9.Punk Rope
Punk Rope is a subversive yet playful approach to bodybuilding workouts. If you jumped rope as a child, you can do this workout to build strength, agility and stamina.
10.Turn Up the Heat
It began with hot yoga—a yoga class in a 95-100 degree room. The heat is supposed to increase flexibility and detoxification. Keep an eye out for hot barre and hot Pilates coming to a studio near you.
11.Air®
Air® is an aerial yoga, Pilates, barre fusion workout using silk hammocks suspended from the ceiling. It’s an intense strength workout that creates long, lean muscles. New locations are opening every day across the country. This is fitness training at its best.
12.Orangetheory
The Orangetheory workout is based on keeping your heart rate in the orange zone for 12-20 minutes of a 60-minute workout. The idea being that this maximizes excess post-exercise oxygen consumption which increases your metabolism for up to 36 hours after the workout. The classes are designed to be friendly, hands-on and loaded with positivity.
13.Baby Boot Camp
Baby Boot Camp is ideal for new moms trying to lose the baby weight and tone up. This stroller-based workout creates a supportive community of new moms and you can bring your baby along!
14.Fitwall
Fitwall is exactly what it sounds like. It’s a gym with bodybuilding workouts using wall-mounted racks. Trained coaches lead you through the workout and FitFactor units track your progress and tailor workouts to you.
15.Bodyweight Training
The Monkey Bar Gym uses a program based on running, jumping and climbing without machines or mirrors—or shoes. In 2015 fitness is all about getting back to the basics and building strength through functional exercises using your own bodyweight for resistance.
16.MovNat
MovNat is a program based on Natural Movement that takes the old-school, getting back to basics workout philosophy even further. It can be done outdoors or in a gym and the workouts focus on functional movements like running, climbing, swimming, lifting and carrying to reconnect you with your natural fitness.
