Best Cardio Exercises for PCOS Weight Loss

Managing PCOS can be challenging, especially when it comes to weight loss and improving hormonal health. Cardio exercises are a powerful tool to help address common PCOS symptoms like insulin resistance, weight gain, and mood swings. Here’s a quick breakdown of the best cardio options for women with PCOS:

• Walking: Low-impact, improves insulin sensitivity, and burns calories steadily. Aim for 8,000–10,000 steps daily.
• Running/Jogging: High calorie burn and effective for weight loss, but may stress joints.
• Cycling: Joint-friendly, improves glucose uptake, and can be done indoors or outdoors.
• Swimming: Full-body workout that’s gentle on joints and helps reduce cortisol levels.
• HIIT (High-Intensity Interval Training): Time-efficient, boosts insulin sensitivity, and burns calories post-workout.
• Dancing/Aerobics: Fun and engaging, with moderate calorie burn and improved insulin response.
• Hiking: Combines cardio with stress relief from being in nature, with steady calorie burning.
• Cardio Yoga/Pilates: Combines movement and mindfulness to lower cortisol and support hormonal balance.

Key Takeaway

The best cardio routine for PCOS is one that fits your preferences and lifestyle. Start with low-impact options like walking or swimming, then incorporate higher-intensity activities like HIIT or jogging as your fitness improves. Consistency is key - aim for at least 30 minutes of cardio most days of the week to see results.

For personalized support, consult a healthcare provider or PCOS specialist to tailor your fitness plan to your needs.

10 minute HIIT workout for PCOS (no jumping + no equipment)

1. Walking

Walking is one of the easiest and most approachable cardio exercises for managing PCOS. It’s a gentle yet effective way to boost overall health without the pressure of more intense workout routines.

Impact on Weight Loss

A brisk walk can steadily burn calories, making it a great tool for gradual and sustainable fat loss. By walking 30–45 minutes a day, you can create a calorie deficit that supports weight management over time. Plus, walking regularly may help reduce abdominal fat, which is often a concern for those dealing with PCOS. Aiming for 8,000–10,000 steps daily is a practical goal, no matter your current fitness level. Even starting with just 15–20 minutes a day can set you on the path to long-term success.

The calorie-burning effects of walking also contribute to better metabolic health, making it a double win for those managing PCOS.

Effect on Insulin Sensitivity

Walking can significantly improve insulin sensitivity, a common challenge for women with PCOS. Moderate-intensity walking helps muscles absorb glucose more effectively, which can lower blood sugar levels and reduce the risk of developing type 2 diabetes. Unlike high-intensity workouts that might spike hormones, walking provides consistent movement that supports a steady insulin response.

Accessibility

One of the best things about walking is how simple it is to get started. You don’t need any fancy equipment, a gym membership, or special skills. Whether you prefer strolling through your neighborhood, exploring parks, or even walking in a mall, this activity fits easily into any lifestyle. Its affordability and flexibility make it a habit that’s easy to stick with.

Injury Risk

Walking is a low-impact exercise, which means it’s gentle on your joints and carries a much lower risk of injury compared to high-impact workouts. This makes it especially suitable for women with PCOS who might be managing joint sensitivity or carrying extra weight. To stay safe, invest in supportive shoes and choose well-maintained paths.

For those looking for more personalized advice on incorporating walking into their PCOS routine, Oana Health offers telehealth services with tailored weight management and exercise plans backed by science.

2. Running and Jogging

Running and jogging are excellent ways to elevate your cardio routine. They not only burn more calories than many other activities but also cater to a wide range of fitness levels. For individuals managing PCOS, these exercises offer a dual benefit: helping with weight loss and improving insulin sensitivity.

Impact on Weight Loss

When it comes to shedding pounds, running and jogging are hard to beat. A 30-minute jog burns significantly more calories compared to walking, making it a faster route to achieving a calorie deficit. Regular running can lead to a 5–10% reduction in body weight, which is a game-changer for improving ovulation and boosting metabolic health in those with PCOS. To see consistent results, aim for 30 minutes of running or jogging five days a week.

Effect on Insulin Sensitivity

Running and jogging also play a key role in improving how your body handles glucose. By engaging your muscles, these activities help them use glucose more effectively, which lowers the risk of type 2 diabetes and heart disease. Studies have shown that even 10 weeks of consistent cardio exercise can lead to noticeable improvements in insulin resistance.

Accessibility

One of the best things about running and jogging is how easy they are to start. All you need is a quality pair of running shoes. You can head outside to run on streets, trails, or tracks, or hop on a treadmill when weather or safety is a concern. This flexibility makes it simple to keep up with your routine, no matter the circumstances. Beginners should start slow, incorporating light jogging and gradually building up endurance. Programs like "Couch to 5K" are great for guiding new runners through a safe and structured progression.

Injury Risk

While running and jogging are rewarding, they do come with a moderate to high risk of injury, especially compared to lower-impact activities like walking or swimming. Joint stress, shin splints, and overuse injuries are common, particularly for beginners or those carrying extra weight. To minimize these risks, invest in supportive running shoes and choose softer surfaces like tracks or grass instead of concrete. Listening to your body, incorporating rest days, and mixing in other activities like swimming or cycling can help prevent overuse injuries. Starting with a combination of walking and jogging as you build stamina is a safe way to ease into running.

Next, we’ll dive into another fantastic cardio option - cycling. And if you’re looking for personalized support, Oana Health offers tailored treatments to complement your exercise routine, helping with weight management and insulin sensitivity.

3. Cycling

Cycling is a low-impact, joint-friendly cardio option that works for all fitness levels, making it a great choice for many.

Impact on Weight Loss

Spending just 30 minutes a day cycling at a moderate pace can help create a calorie deficit, which is key for steady weight loss. If you're looking to take it up a notch, adding a 10–15 minute high-intensity interval training (HIIT) session on a spin bike can ramp up calorie burn and target belly fat. This flexibility makes cycling especially helpful for women with PCOS, who often find weight management challenging.

Effect on Insulin Sensitivity

Cycling doesn’t just help with weight - it can also improve insulin sensitivity by aiding glucose uptake. Regular cycling may help prevent cholesterol buildup in your arteries, reducing the risk of high blood pressure, heart disease, and type 2 diabetes. These benefits are particularly useful for women with PCOS, as insulin resistance is a common concern.

Accessibility

Whether you prefer hitting the road or staying indoors on a stationary bike, cycling is accessible to most. Many gyms and community centers even offer spin classes. If you're new to cycling, start with short, manageable sessions and gradually increase your time to make it a sustainable habit.

Injury Risk

Cycling is easy on the joints, which lowers the risk of injury. To stay comfortable and safe, make sure your bike is adjusted to fit your body properly. Also, don’t skip stretching before and after your rides to keep muscles flexible.

For tailored advice on using cycling as part of your PCOS weight loss journey, consider reaching out to a healthcare provider or PCOS specialist at Oana Health.

Up next, we’ll dive into another low-impact exercise option - swimming.

4. Swimming

Swimming is a full-body workout that’s easy on your joints and highly effective for managing PCOS-related weight challenges. This water-based activity engages multiple muscle groups, helping you burn calories efficiently while staying gentle on your body.

Impact on Weight Loss

Swimming delivers results similar to brisk walking or cycling. For instance, a 155-pound woman can burn about 223 calories in just 30 minutes of moderate swimming. What sets swimming apart is its ability to engage your arms, core, and legs all at once with every stroke, boosting your overall calorie burn.

Another advantage is its low impact on cortisol levels, which is particularly important for women with PCOS. High cortisol levels can worsen PCOS symptoms, but swimming offers a way to burn calories without triggering excessive stress hormones. This makes it a sustainable and effective option for long-term weight management.

Effect on Insulin Sensitivity

Swimming doesn’t just help you shed pounds - it can also improve how your body handles glucose. Studies show that 30 minutes of moderate swimming, done most days of the week, can enhance insulin sensitivity in women with PCOS. This means your body becomes better at using glucose for energy, reducing the risk of type 2 diabetes and supporting hormonal balance.

The steady, continuous movement in swimming encourages your muscles to use glucose consistently, training your body to respond more effectively to insulin over time. These benefits extend far beyond the pool, positively influencing your overall metabolism.

Accessibility

Swimming is widely available across the U.S., with public pools, gyms, and community centers offering year-round access to indoor facilities. Pool memberships typically cost between $30 and $60 per month, making it an affordable investment in your health. Many facilities also provide women-only swim times, offering a more private and comfortable environment.

Whether you choose lap swimming, water aerobics, or simply moving around in the water, there are options for every fitness level. Beginner-friendly classes designed for women’s health and weight management are often available at YMCAs and community centers.

Injury Risk

Swimming is one of the safest cardio exercises you can do. The buoyancy of water reduces stress on your joints, making it an excellent choice for women with joint pain or those carrying extra weight - both common concerns among women with PCOS.

Since swimming is non-weight-bearing, you can exercise vigorously without the high-impact strain caused by activities like running. To ensure safety and effectiveness, focus on proper technique. If you’re new to swimming, consider working with an instructor to build confidence and refine your skills.

For personalized guidance on how to incorporate swimming into your PCOS management plan, healthcare providers at Oana Health can help you create a strategy tailored to your unique needs and goals.

Next, we’ll dive into high-intensity interval training and how it can take your PCOS weight loss efforts to the next level.

5. High-Intensity Interval Training (HIIT)

If you're looking for a way to step up your workout routine, HIIT might be just what you need. For women with PCOS, this workout style offers a fast and effective way to see results. HIIT involves alternating between short bursts of intense activity and periods of rest or light movement. This approach not only supports weight loss but also helps with hormonal balance.

A typical HIIT session might look like this: one minute of intense exercise followed by one to two minutes of recovery, repeated for 10–20 minutes. It’s a time-efficient method that delivers significant benefits, especially for managing PCOS.

Impact on Weight Loss

HIIT is a powerful ally in weight loss, particularly for women with PCOS. Thanks to excess post-exercise oxygen consumption (EPOC), your body continues to burn calories even after you’ve finished working out. Plus, HIIT boosts cardiovascular fitness faster than steady-state cardio. Interestingly, studies show that women with obesity often find HIIT more enjoyable than moderate, continuous exercise, which can lead to better long-term commitment to fitness.

Effect on Insulin Sensitivity

One of HIIT’s standout benefits is its positive effect on insulin sensitivity, a key issue for many women with PCOS. Research shows that a 10-week HIIT program can improve insulin resistance - even without weight loss. Beyond that, HIIT has been shown to help lower testosterone levels, which can reduce symptoms like acne and unwanted hair growth. By training your muscles to use glucose more efficiently, HIIT helps regulate blood sugar levels and may also lower the risk of type 2 diabetes.

Accessibility

HIIT is incredibly accessible, requiring little to no equipment and adaptable to any fitness level. You can easily do effective HIIT workouts at home using bodyweight exercises like jumping jacks, mountain climbers, squats, or burpees. There are countless online resources and apps offering guided HIIT routines, many of which are tailored specifically for beginners or women managing PCOS.

The time efficiency of HIIT is another major plus. With sessions lasting just 10–20 minutes, you can squeeze in a workout no matter how packed your day is. Whether you’re at home, traveling, or at the gym, HIIT fits into your schedule. If you’re new to this type of exercise, start with 30 seconds of high-intensity moves (like running in place) followed by one to two minutes of light activity. As your endurance improves, you can shorten the recovery periods and increase the intensity of your workout.

Injury Risk

While HIIT is generally safe, it does come with a slightly higher risk of injury compared to lower-intensity workouts, especially if you’re a beginner or have joint concerns. Many HIIT exercises involve high-impact movements, which can strain your joints and muscles if done with poor form or without proper rest. To minimize the risk, start with lower-intensity intervals and gradually build up the intensity as your fitness improves. Always listen to your body and avoid overdoing it.

For the best results, aim for two to three HIIT sessions per week, making sure to include rest days in between. This balance helps optimize weight management and improve insulin sensitivity. If you’re new to exercise or have any pre-existing conditions, it’s a good idea to consult a healthcare provider before diving into a HIIT program.

For a more personalized approach to incorporating HIIT into your PCOS management, Oana Health offers science-based exercise plans tailored to your needs.

Next, explore how dancing and aerobics can add a fun twist to your cardio routine while supporting your PCOS journey.

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6. Dancing and Aerobics

Dancing and aerobics are fantastic ways to get your heart pumping while having fun. These activities help maintain your heart rate at 50–70% of its maximum, making them effective cardio workouts that are easy to stick with over time. Whether you're grooving to Zumba or stepping through an aerobics routine, they can play a big role in managing PCOS symptoms.

In fact, their enjoyable nature makes them easier to commit to. A study published in PLOS ONE revealed that women with obesity found workouts involving varied activities like dancing and aerobics more enjoyable than continuous moderate to vigorous exercises. That sense of enjoyment can make all the difference when creating a sustainable fitness routine.

Impact on Weight Loss

A 30-minute dance session can torch between 200 and 400 calories, making it a great option for steady weight loss. These kinds of sustained cardio workouts ensure consistent calorie burning, which is key for long-term weight management.

Effect on Insulin Sensitivity

Regular aerobic activities like dancing and aerobics do more than just burn calories - they also improve insulin sensitivity, a critical factor in managing PCOS symptoms. Better insulin sensitivity means your body can use glucose more effectively, reducing the risk of insulin resistance. Studies show that consistent aerobic exercise can lower fasting insulin levels and improve glucose metabolism in women with PCOS. Plus, these workouts help prevent cholesterol buildup, which is essential for heart health.

Accessibility

One of the best things about dancing and aerobics is how accessible they are. You don’t need fancy equipment or a gym membership to get started. Many routines are available online, catering to every fitness level. From Zumba and hip-hop to Latin dance and step aerobics, there’s a style for everyone. You can join a group class for a social boost or stick to home workouts if that’s more your speed. Either way, these activities blend rhythmic movement with cardio intensity, making them both effective and adaptable.

Injury Risk

Dancing and aerobics generally come with a low risk of injury compared to high-impact sports. However, jumping into intense routines too quickly or using improper technique can lead to muscle strains or joint discomfort. To stay safe, start with beginner-friendly routines and gradually increase the intensity. Supportive athletic shoes are a must - they provide the cushioning and stability you need. Always warm up beforehand, and listen to your body. If something feels off, modify the movement or take a break, especially if you have joint concerns or higher body weight.

For managing PCOS, aim for at least 150 minutes of moderate-intensity aerobic exercise each week - that’s about 30 minutes, five days a week.

If you’re looking for personalized advice on incorporating these workouts into your PCOS management plan, consider reaching out to licensed professionals at Oana Health.

7. Hiking

Hiking combines cardio exercise with the calming effects of nature, making it a great low-impact activity for steady calorie burning - perfect for managing PCOS-related weight challenges. The natural variety in terrain and elevation adds intensity to your workout, helping you burn more calories than walking on flat ground.

What’s especially appealing about hiking is how it benefits both body and mind. Spending time in nature can lower stress levels, which is crucial for women with PCOS since high cortisol can worsen symptoms. Plus, the mental health boost from being outdoors can support overall hormonal balance.

Impact on Weight Loss

Hiking provides a steady calorie burn that aids in gradual weight loss. Depending on the trail and your pace, moderate-intensity hiking can burn between 200 and 400 calories per hour. Its steady-state nature ensures consistent energy use, which contributes to the calorie deficit needed to shed pounds. For women with PCOS, this sustained calorie burn can be especially effective over time.

Effect on Insulin Sensitivity

Regular hiking can also improve insulin sensitivity, a critical factor in managing PCOS symptoms. The continuous muscle engagement and cardiovascular effort during a hike help your body use insulin more efficiently. This is particularly important for women with PCOS, who are at a higher risk of insulin resistance and type 2 diabetes. Research shows that moderate-intensity cardio, like hiking, can lower insulin resistance and enhance overall metabolic health. Over time, regular hikes can help stabilize blood sugar levels and promote better hormonal balance. Plus, the outdoor environment adds an extra layer of mental and physical well-being.

Accessibility

One of hiking’s greatest advantages is how easy it is to get started, no matter where you live in the United States. With thousands of public trails ranging from easy to challenging, you’re likely to find a nearby park or nature reserve with paths suited to your fitness level. Hiking doesn’t require expensive equipment - just comfortable clothes, sturdy shoes, and water. Beginners can stick to flat, well-maintained trails and gradually work up to more challenging routes. Many communities offer organized hikes and group activities, which can provide extra support and safety. With the right preparation, hiking can be a safe and enjoyable way to stay active.

Injury Risk

Hiking is generally low-risk compared to high-impact exercises like running. However, potential risks include ankle sprains, falls, and overuse injuries. These can be minimized with proper preparation: choose trails that match your fitness level, warm up before starting, and wear supportive hiking shoes with good traction. Staying hydrated is also essential. Women with PCOS should pay extra attention to joint health, as excess weight can put additional strain on knees and ankles. Starting with shorter, easier hikes and gradually increasing the difficulty can help you build a sustainable routine while reducing the likelihood of injury.

For best results, aim for about 30 minutes of hiking most days to help manage PCOS symptoms. If you’re looking for personalized guidance, Oana Health’s licensed medical professionals can provide tailored fitness recommendations to meet your goals.

8. Mind-Body Cardio (Cardio Yoga and Pilates)

Cardio yoga and Pilates combine heart-pumping movements with mindfulness to tackle some of the challenges associated with PCOS. These exercises don’t just get your heart rate up; they also incorporate breathing techniques that help manage one of PCOS's major triggers: chronic stress.

What sets these workouts apart for women with PCOS is their dual benefit. While you're burning calories and building lean muscle, you're also working to lower cortisol levels, which can worsen hormonal imbalances. Research has shown that women with PCOS often have heightened sensitivity to stress, making the stress-relief aspect of these exercises particularly helpful.

Cardio yoga sequences, like vinyasa flows, keep your heart rate elevated through continuous movement, while Pilates emphasizes controlled, precise actions that strengthen your core. Together, they improve body composition by increasing lean muscle, which can raise your resting metabolic rate and keep the calorie burn going even after your workout. These combined effects not only support calorie burning but also help balance hormones, a key factor in managing PCOS.

Impact on Weight Loss

These exercises are great for building lean muscle, which boosts your resting metabolic rate. They also help lower cortisol levels, reducing fat storage. Studies have found that yoga interventions in women with PCOS can lead to lower testosterone levels, better menstrual regularity, and fewer symptoms of depression and anxiety. By addressing the root causes of weight gain in PCOS, rather than just the symptoms, these workouts can pave the way for sustainable weight loss.

Although they may not torch as many calories as high-intensity workouts, their focus on being enjoyable and sustainable makes it easier to stick with them - an essential factor for long-term success.

Accessibility

Mind-body cardio exercises, like yoga and Pilates, are incredibly accessible for women with PCOS. You only need a yoga mat (typically $15–$50) and access to instructional videos or online classes. Free resources on platforms like YouTube make these exercises budget-friendly and easy to try at home.

Their low-impact nature is another big plus. These exercises are gentle on the joints, making them ideal for beginners or anyone dealing with joint discomfort. You can start with simple flows and gradually move to more challenging routines as your strength and fitness improve.

Practicing at home also removes barriers like transportation and rigid schedules. Virtual classes led by experienced instructors are widely available, so you can get expert guidance without needing a gym membership or leaving the house.

Injury Risk

When done with proper form, mind-body cardio exercises carry a low risk of injury. The controlled, deliberate movements in Pilates and yoga help minimize the chance of acute injuries compared to high-impact workouts.

To stay safe, start with beginner-level classes to learn proper alignment and avoid overstretching. Listen to your body and progress gradually, especially if you're new to exercise or have joint concerns. This gradual approach is particularly important for women with PCOS.

Incorporating these workouts into your routine alongside other forms of cardio can enhance your overall PCOS management. This mind-body approach not only complements other cardio exercises but also provides a well-rounded option for addressing hormonal and metabolic concerns. For a more tailored approach to managing PCOS, Oana Health’s licensed medical professionals offer personalized treatment plans that can work alongside your fitness routine.

Cardio Exercise Comparison Chart

Choosing the right cardio exercises is key to balancing hormones and supporting weight loss, especially for women managing PCOS. The comparison below highlights how different activities measure up across important factors, helping you find options that fit your fitness level and lifestyle.

Key Takeaways from the Chart

• Weight Loss Impact: This measures calorie burn and how well each activity helps create a calorie deficit. HIIT leads the pack with its afterburn effect, while swimming, cycling, and running also offer great calorie-burning potential during extended sessions.
• Insulin Sensitivity: Exercises like HIIT, walking, and swimming excel in improving how your body uses insulin, a critical factor in managing PCOS symptoms.
• Accessibility: Walking and dancing shine here - they require little to no equipment and can be done virtually anywhere. Activities like swimming and cycling, while effective, may involve access to a pool or a bike, which could be limiting for some.
• Injury Risk: Low-impact options such as walking, swimming, and yoga are the safest choices, especially for beginners or those with joint issues. On the other hand, HIIT and running demand proper form to minimize injury risks.
• Enjoyment Level: Enjoyment can make or break your exercise routine. Many women with PCOS report finding HIIT and dance workouts particularly fun and engaging, which boosts consistency.

Building Your Routine

For most women with PCOS, the best approach is combining exercises from different categories. For example:

• Start with walking for its ease and low risk of injury.
• Add cycling or swimming to increase calorie burn.
• Include HIIT sessions once or twice a week to maximize insulin sensitivity.
• Sprinkle in dance or aerobics to keep things fun and engaging.
• Balance it all with mind-body exercises like yoga or Pilates to manage stress, which often aggravates PCOS symptoms.

A great starting point? Aim for 30–45 minutes of brisk walking daily or shoot for 8,000–10,000 steps per day. This can serve as your foundation, with other activities layered in as your fitness improves and your schedule allows.

For personalized guidance, Oana Health offers licensed medical professionals who can create tailored treatment plans to complement your fitness routine and target the root causes of PCOS-related weight challenges. Keep reading to refine your workout strategy!

Conclusion

Cardio exercises come with a host of benefits for women managing PCOS. They can enhance insulin sensitivity, elevate mood, aid in weight management, and reduce elevated testosterone levels. Studies reveal that even 30 minutes of moderate cardio daily can make a noticeable impact. Plus, 10 weeks of HIIT has been shown to improve insulin resistance in women with PCOS, even without accompanying weight loss.

The key to success lies in picking activities you genuinely enjoy and sticking with them. Starting with low- to moderate-intensity exercises like walking or swimming is a smart way to avoid overloading your joints. From there, you can gradually increase the intensity as your fitness improves. Ultimately, the best exercise is the one you can commit to consistently. Combining this commitment with expert guidance ensures your workouts align with long-term PCOS management goals.

For those seeking additional support, pairing cardio with professional care can make all the difference. Services like Oana Health provide personalized, telehealth-based PCOS care, focusing on insulin resistance, hormonal balance, and weight management.

Whether you prefer a brisk neighborhood walk or a lively dance session, every step you take brings you closer to better hormonal health and sustainable weight control. PCOS may pose challenges, but with enjoyable cardio routines and professional support, you can pave the way to lasting physical and mental well-being.

FAQs

What is the best cardio exercise for managing PCOS and losing weight?

When it comes to managing PCOS and supporting weight loss, the best cardio exercise is one that aligns with your individual symptoms, fitness level, and daily routine. Options such as brisk walking, cycling, swimming, or interval training can be great choices. The key is to pick activities you genuinely enjoy and can commit to over time.

For a more personalized plan, consider consulting a healthcare provider or specialist. Professionals, like the team at Oana Health, can offer customized advice and support to help you effectively manage PCOS while working toward your fitness and overall health goals.

What are the best times and durations for cardio workouts to help manage PCOS?

There’s no universal answer to the perfect time or duration for cardio workouts - it all depends on your schedule, fitness level, and what feels right for you. That said, experts often recommend aiming for 150 minutes of moderate-intensity cardio each week. Activities like brisk walking, cycling, or swimming are great options, and you can divide this into 30-minute sessions across five days.

If you’re a morning person, getting your workout in early can give you an energy boost and kick-start your metabolism. On the other hand, if evenings fit better with your routine, that’s perfectly fine too. The most important factor? Consistency. Find a schedule that aligns with your lifestyle and stick to it. And don’t forget - consulting a healthcare professional, such as the team at Oana Health, can help you create a plan tailored to your specific needs.

What should I keep in mind to safely start a cardio routine for PCOS weight loss?

When beginning a cardio routine with PCOS, it’s essential to focus on safety and pay close attention to how your body responds. Starting with low-impact activities like walking, cycling, or swimming is a smart way to ease into exercise without pushing yourself too hard. As you build endurance and strength, you can gradually increase the intensity and duration of your workouts.

Always take time to warm up before exercising and cool down afterward - this helps minimize the risk of injury. Keep yourself hydrated, wear proper supportive footwear, and be mindful of any discomfort or unusual symptoms during your workout. If you’re unsure how to get started or want a plan tailored to your needs, consulting a healthcare provider or fitness professional can provide helpful, personalized advice.

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