13 of the Best Workouts to Challenge and Change Your Body

The comprehensive guide to a fitness transformation.


Ft chicks come in all shapes, sizes and abilities. Sure, we can’t all do the same thing or even in the same way, but that’s okay, too. Whether it’s down to fitness levels, individual tastes, or even health issues, we don’t all need to do the same workouts. Just like there’s somebody for everybody, there’s a workout out there that will challenge and change your body for the better!

happy excited the office exciting fist pump

Wait, what? Am I saying there isn’t one magical workout everyone should be doing? Ladies, even our ta-tas come in a variety of sizes, from barely there to suffocatingly huge. If we all had the same size girls, we probably wouldn’t ever compare and touch our friends’ boobs, and the world would be a much sadder place. Look, women can marry other women and Donald Trump may soon be president. Anything is possible!

If you have a boyfriend who doesn't even lift

So, if you’re bored with your usual workout or just not sure about what’s best to challenge and change your body, never fear. Toss out that donut, holster up those bad boys and scroll down the list to find something that brings out the warrior princess in you.

1. Boxing

Female boxer in a bra

Hey, Rocky! Rocky! Okay, maybe you’re not the Italian Stallion, but you like hitting things and sweating. Plus, the Victoria’s Secret models are doing it, so it can’t be that hard.

Wrong! While it may well be fun, boxing is a total body workout incorporating cardio and strength. In just 30 minutes you can burn between 200 and 400 calories and more importantly, you get to legally punch someone.

2. Calisthenics

It sounds cool, looks cool and is straight out of ancient times. Think Spartans and Shaolin monks, and you’re in amazing company. It used to be about using body weight exercises like push ups, lunges, jumping jacks, squats and planks to craft a rock hard, lethal, war-ready body, but these days, it’s mainly used to look cool AF doing flags on social media.

On the plus side, you can still achieve a rock hard body or get into the army. So many choices…

3. Crossfit

Women at crossfit games

A full body workout specifically developed by a Greg Glassman combining cardio, weight lifting, gymnastics, core training and more. Thees high intensity workouts are usually 45 minutes to an hour and are very group focused.

There’s a Workout Of the Day (WOD) consisting of a set number of reps of four or more exercises to be completed in AMRAP (as many rounds as possible). Its followers are extremely dedicated, and if you haven’t already been invited to a box, chances are you probably live in one.

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4. Cycling

Batgirl on a bat bicycle

Apart from getting bitten by a radioactive spider, this is the one surefire way to reveal the superhero residing in you. Yes, you get to save the environment and wear skin tight Lycra. Not only is it easy on the joints and fantastic cardio, it also works the legs, glutes and core.

If you don’t fancy hitting the great outdoors on two wheels, you can do any number of spin classes. The view is undoubtedly less scenic but there’s less chance of falling and you don’t need a helmet.

5. Dance based exercises

A Fun Dance Workout by the Creator of Insanity

From Jane Fonda to Teyana Taylor, there’s no denying dancing is a fantastic way to get and keep fit. Ballet-inspired barre fitness and pole dancing are some of the more challenging workouts. However, for those less willing or able to climb a pole or get a leg over, zumba, salsa, belly dancing, bollywood and burlesque dancing are some of the groovier ways to shake your tail feathers and burn some calories.


Sample Hiit workout

High-intensity interval training (HIIT) has become popular over the years and gained a massive following thanks in part to online trainers. Highly recommended for those short on time and big on desire to lose or control weight and improve general fitness. To really see benefits, training needs to be intense, aiming for no more than 10 to 30 minutes.

As with men and jewellery, the focus must be on quality not quantity. Aim for no more than four times a week with a day between workouts for optimal recovery. Despite claims of the likes of online trainers such as the cacophonous Wicks, it does not help you build lean muscle mass and can actually be a deterrent. There’s no denying HIIT done properly can be tough, but at heart it’s plain ol’ cardio.

7. Pilates

Fit man in side plank on swiss ball

At one point, Pilates was the king of trendy workouts. Although deposed by hot yoga, it remains a thoroughly awesome form of exercise. It’s suitable for people of all abilities as it’s low impact, and strengthens and stabilizes your core.

While demanding, Pilates is not aerobic exercise, so you’ll need to do something else to raise your heart rate. With your stronger, supple body, you will definitely enjoy things like cardio and sex more.

8. Pole Dancing

Fit woman doing pole dancing

It’s a combination of strength, flexibility, endurance, and hooker heels. Be prepared to get hooked. Like most things done in six-inch stilettos, it’s fun. In fact, far more fun than anything purporting to be exercise ought to be.

However, it is also much tougher than most people expect. The strength gains are impressive, you build a wicked pair of shoulders and a decent set of pins. As you get more advanced, skimpy clothes are mandatory on safety grounds, this is so you can grip the pole with the skin on your legs and midriff. The heels however are optional.

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9. Powerlifting

What women think will happen if they lift weights

So, you’ve danced, walked, ran, and stretched your way through any number of workouts and now you’ve given up trying classes and well, cardio. You are not a delicate snowflake and Graceless by The National is your theme song. Your skeleton alone is a size two and you’re the girl everyone calls when moving house.

You should definitely try powerlifting! It’s about performing the big three lifts, deadlifts, squats, and bench press. You lift heavy ass weights and get even stronger. It’s a fantastic sport and contrary to popular belief, doesn’t make you fat. A crappy diet will do that; powerlifting can make you leaner and definitely badass strong. And less likely to murder people accidentally by falling on them.

10. Swimming and Water aerobics

Women doing water fitness

Swimming is one the best form of cardio, is suitable for any age, and is especially good for those who may have mobility or joint issues. Likewise, water based fitness has expanded from the traditional aerobics to include strengthening and conditioning classes, circuits, Pilates, tai chi and zumba. If you’re a water baby, then definitely dip your toe in the deep end and try them out.

11. Walking and Running

Poster about the number of steps in minutes

These basics exercises should never be underestimated. All you need is a decent pair of sneakers and some open space. A 30-minute power walk three times a week could have beginners noticing changes in their bodies in as little as two weeks. Like running, many love this form of cardio not just for the heart health benefits but also for stress relief.

12. Weight Training

Back of woman who does weight training

There are those who say resistance training is the daddy of all workouts. Maybe because we prefer to sweat and scream alone the way we do everything else. Maybe it’s because we love the challenge of us against iron. Whatever the reason, lifting heavy weights can prevent and reverse the effects of age-related lean muscle mass, improve bone density, fire up the metabolism and help turn you into a fat-burning machine.

Go hardcore and work out everyday by training body parts separately such as legs, back, chest, shoulders, arms and core. Or do a three day upper body, lower body and core split. Use all the extra time to do other fun things, like admiring your hot body in any mirrored surface.

13. Yoga

The importance of choosing wisely

Funny picture about the difference between yoga and vodka

Another ancient form of exercise with a focus on flexibility, balance and breathing. The purported benefits to practicing any of the numerous forms of yoga, include increasing blood flow, boosting immunity, correcting posture and giving you peace of mind. There are a variety of styles to choose from—gentle, slow-moving hatha is best for beginners—to more hardcore sweat-inducing styles like hot yoga. And don’t let a lack of flexibility put you off’ that’s one of the points of going to yoga.

Well, there you have it, a comprehensive list to encompass every ability, preference and body type. If you’re still not sure, start at the top and work your way down. Just remember it takes at least one month to notice results, and consistency is always going to be key to getting the changes you desire.

Like this? Then you’ll also enjoy:

5 Shocking Benefits of Exercise You Never Knew About

How to Cure Your Soft Abs and Flat Ass

The Dark Truth Behind Medically Approved Weight Loss Treatments

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