A Couples workout is a great way to motivate your significant other to maintain a healthy lifestyle, consequently rid them of any extra body fat, tone their muscles, boost their confidence and get the hormones going.
Women have higher estrogen levels which determine whether carbs or fat fuel the body. Men release testosterone, which enables muscle mass growth and strength.
Consequently, men tend to burn carbs during workouts while women burn fat for fuel. Then we have endorphins. Those are released during workouts for both men and women, which makes us feel happy and help us block out pain— hence why we can power through difficult workouts.
Here are some couples workouts that will make you feel good and will get those love hormones going—basically mix a little cardio with high intensity interval training, resistance training and voila.
1. Cardio
Its a good idea for men and women to incorporate cardio into their weekly workout routines. Cardiovascular exercise helps you to increase your heart and lung strength, as well as improve your endurance during workouts.
Cardio is the fastest way to burn calories and lose weight. At the gym you could use the elliptical, stair stepper, tread mill or bike. If you are just starting to incorporate cardio into your workouts start slow and gradually build yourself up to increased time and resistance.
‘Feel good’ hormones will be released which will help ease symptoms of depression, fatigue, and will release hormones that will decrease your appetite. Swimming, basketball, and soccer are great forms of cardio outside of the gym if you want to mix up your workouts.
Related: 5 Ways to Get Your Partner to Exercise More
2. High Intensity Interval Training
HIIT is a training technique where you give one hundred percent effort for a quick, and intense burst of exercise followed by short recovery periods. This type of training gets your heart rate up and burns fat in a shorter amount of time. For example on the treadmill you sprint for 20 seconds, rest for 10 seconds, and repeat for three rounds. Or you coudl do these seven exercises – pushups, squats, butt kicks, tricep dips, side lunges, jumping jacks, and sit-ups. Do each exercise for 45 seconds, rest for 15 seconds, and repeat all exercises for three rounds with one-minute rest between rounds.
3. Resistance Training
These workouts exercise your muscles, using opposing forces, particularly if you are using resistance bands or dumbbells. Putting a resistance band around your waist attached to a pole is a great way to do resistance squat jumps. Place your feet in a squatting position and jump forward as far as you can, then slowly walk your feet backward to your initial position.
Bicep curls, bench press, weighted squats, and leg press are all forms of resistance training that are highly beneficial for your health if done with proper form.
4. Full Body Workout With Weights
These workouts work every muscle in your body, making you feel the burn, sweat, and most importantly burn those calories while gaining muscle.
Sample workout:
- Barbell Bench Press – 2 sets of 15 reps
- Lying T-Bar Row – 2×15
- Seated Dumbbell Press – 2×15
- Standing Dumbbell press – 2×15
- Dips – 2×15
- Leg Press – 2×15
- Lying Leg Curls – 2×15
- Ab Crunch Machine – 2×15
When first doing this workout, you will have to play around with the weight to see what is best for you. If you can do fifteen reps with no problem, you need to up the weight, it should be difficult to finish your last three reps for each set if the weight is right.
5. Full Body Workouts With No Weight
Weights are not for everyone, and some of the strongest individuals never use weights, here as an example bodyweight workout that will undoubtedly get you those gains.
- Jump Squats – 10 – 1 rep
- Pull Ups – 10 – 1 rep
- Dips – 10 – 1rep
Repeat these three exercises for ten rounds, each time you repeat the circuit perform one less rep. So the second round you will do each exercise for 9 reps, then 8 reps, and so on, down to 1 rep.
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