Cardio Workout for Women Purpose, to firm and tone your stomach and strengthen your core. Engage your core by contracting your glutes and contracting your abs and land on your toes because this will reduce impact on your knees. Recommended intensity for women because the more effort you give, the better result you will see. Recommended repetitions for women, 15. Recommended workout frequency for women, three to five days a week. Recommended rest time for women, 60 seconds. To make it easier, keep your feet on the ground. To make it harder, add weights to your hands or ankle weights to your legs. Thank you for taking time for yourself today. .