Hey there, sisters! Let’s talk about something that’s close to our hearts and bodies: PCOS and getting our sweat on! If you’re dealing with PCOS (Polycystic Ovary Syndrome), you know the struggle is real when it comes to finding the right workout routine. But fear not, because we’ve got your back with the ultimate guide to the best cardio routines for women dealing with PCOS!


When it comes to PCOS workout plans, we know it’s not one size fits all. That’s why we’ve rounded up the best exercises and routines tailored specifically for our bodies and our needs. Whether you’re aiming for weight loss, strength training, or just overall wellness, we’ve got you covered.

Say goodbye to feeling overwhelmed and hello to feeling empowered! We’re ditching the notion that PCOS should hold us back from crushing our fitness goals. With the right exercise regimen, we can take charge of our health and thrive like never before.

Get ready to sweat it out with workouts designed to boost your mood, energy, and confidence. From home workouts to gym routines, we’ve got something for everyone. So lace up those sneakers, grab your water bottle, and let’s get moving!

Stay tuned as we dive deep into the best cardio routines, strength training exercises, and everything in between for women with PCOS. Get ready to unleash your inner powerhouse and reclaim your fitness journey like the queens we are!

Cardio: Your Key to Weight Management with PCOS

Let’s talk about why getting your heart pumping with some good ol’ cardio is like a secret weapon in your battle against PCOS pounds!

Living with PCOS means dealing with some tricky metabolic hurdles that can make keeping the weight off feel like an endless marathon. But fear not, because cardio is here to save the day (and your waistline)!

Studies have totally backed this up – they’ve shown that fun activities like running, cycling, swimming, and even brisk walking can be your besties in shedding those extra pounds and keeping them off. Imagine that – your favorite activities helping you crush those PCOS symptoms!

And guess what? Cardio isn’t just about burning calories (though it’s great at that too!). It’s like a superhero for your insulin levels, helping them stay in check and keeping those pesky PCOS-related risks at bay.

But wait, there’s more! Cardio isn’t just about the physical gains. It’s like a mood-boosting, stress-busting party for your whole body. Who knew sweating it out could feel so good?

So, if you’re ready to kick PCOS to the curb and feel amazing while doing it, lace up those sneakers and get ready to sweat – cardio style!

Let’s dive into why cardio is your PCOS BFF when it comes to weight management and overall health.

6 Cardio Activities for PCOS Weight Management

Here’s a breakdown of each cardio activity and why it’s a fantastic choice for managing weight with PCOS:


shallow focus photography of person walking on road between grass

Walking is the timeless go-to cardio option, staying true to its roots and welcoming for all. It’s kind to your joints while delivering a solid calorie-burning session. Research, such as the study by Thomson et al. in 2008, highlights its effectiveness in enhancing insulin sensitivity and aiding weight loss among women grappling with PCOS.

Walking isn’t just about putting one foot in front of the other; it’s about embarking on a journey to better health and well-being. Whether you stroll through the neighborhood, hit the trails, or walk on a treadmill, every step counts towards your fitness goals. So lace up those sneakers, turn on your favorite playlist or podcast, and let’s step into a world of improved health and vitality, one stride at a time.

Uphill Walk/Treadmill

a gym with exercise equipment

Prepare to elevate your walking routine to new heights! Incorporating inclines, whether outdoors or on a treadmill, amps up the challenge, specifically targeting your glutes and thighs while incinerating calories. This added intensity not only boosts the effectiveness of your workout but also provides a fresh twist to your routine.

Thanks to its low-impact nature, uphill walking remains gentle on your joints, ensuring you can push your limits without worrying about discomfort or strain. As highlighted in the study by Thomson et al. in 2008, the combination of uphill walking and treadmill inclines offers promising benefits for individuals managing PCOS, including improved insulin sensitivity and enhanced weight loss. So, lace up your shoes, embrace the incline, and let’s climb towards better health and fitness, one step at a time!

Stair Master

Why StairMaster Workouts are Good For You Legacy Said So

Elevate your cardio routine with the Stairmaster and get ready to feel the burn! Scaling those stairs isn’t just a workout – it’s a full-body experience that targets your legs, glutes, and core, sculpting them into shape while torching calories like nobody’s business. Research, such as the study conducted by de Oliveira Silva et al. in 2015, underscores the cardiovascular benefits and weight management potential of stair climbing.

By challenging your body with each step, you’re not only boosting your cardiovascular fitness but also making significant strides towards your weight management goals. The Stairmaster isn’t just about climbing – it’s about ascending to new heights of fitness and vitality. So, step onto that machine, embrace the burn, and let’s climb towards a healthier, happier you, one step at a time!


a row of treads in a gym with people in the background

Hop onto the elliptical machine and glide your way to fitness! It’s the ultimate cardio experience, mimicking the motion of running but without the strain on your joints. This sleek machine works wonders for your arms and legs while keeping your heart rate up and pumping. According to research, such as the study conducted by Gentil et al. in 2016, elliptical training isn’t just about burning calories; it also boosts aerobic capacity and aids in weight loss efforts.

With each smooth stride, you’re not only sculpting your body but also improving your cardiovascular health and endurance. The elliptical isn’t just a machine; it’s your ticket to a low-impact, high-intensity workout that leaves you feeling energized and empowered. So, step onto that platform, grab those handles, and let’s elliptical our way to better health and fitness, one stride at a time!


gray and black road bike

Gear up to pedal your way to fitness! Cycling isn’t just about hitting the roads; it’s about hopping onto that stationary bike and embarking on a journey towards better health. It’s a fun and effective way to torch calories while strengthening your lower body. Research, like the study conducted by Harrison et al. in 2011, highlights the significant benefits of cycling for individuals managing PCOS, including improved insulin sensitivity and weight loss.

Whether you’re cruising through scenic routes or sweating it out in spin class, cycling offers a low-impact yet high-intensity workout that targets your legs, glutes, and core. With each revolution of the pedals, you’re not just burning calories; you’re also enhancing your cardiovascular health and boosting your mood. So, grab your helmet, adjust your seat, and let’s ride towards a healthier, happier you, one pedal at a time!


GettyImages 892126308 6d76ed2a5a924655acd6d9a8692331d1 Legacy Said So

Get ready to row your way into an epic cardio session! Rowing isn’t just a workout; it’s a full-body experience that engages every muscle, from your legs and core to your arms and back. It’s a powerhouse calorie burner that also works wonders for improving cardiovascular fitness. According to research by Smith et al. in 2015, rowing offers significant benefits for individuals managing PCOS, providing a low-impact yet highly effective way to boost overall health and fitness.

Plus, it’s gentle on the joints, making it an ideal choice for PCOS warriors looking to avoid unnecessary strain. With each stroke, you’re not just rowing; you’re sculpting your body, strengthening your heart, and revitalizing your spirit. So, grab those oars, find your rhythm, and let’s row our way to victory over PCOS, one stroke at a time!


In conclusion, cardio isn’t just about sweating it out – it’s about embracing a lifestyle that empowers us to conquer PCOS and thrive. From the simple joy of walking to the intensity of rowing, each cardio activity offers its own unique benefits for weight management and overall health. Whether you’re hitting the pavement, climbing stairs, or gliding on the elliptical, you’re taking proactive steps towards a stronger, healthier you.

As we journey through the world of cardio, let’s remember to celebrate every stride, pedal, and stroke. Let’s embrace the power of movement and the joy of feeling alive in our bodies. Together, we can defy the odds, break through barriers, and rewrite the narrative of what it means to live with PCOS.

So, grab your sneakers, crank up the music, and let’s keep moving forward – because with every step, we’re not just exercising our bodies, we’re nourishing our spirits and reclaiming our strength.

Let’s keep shining, queens!


Thomson, R.L., Buckley, J.D., Noakes, M., Clifton, P.M., & Norman, R.J. (2008). Brisk walking decreases adioposity in women with polycystic ovary syndrome: a randomized controlled trial. Journal of Clinical Endocrinology & Metabolism, 93(9), 2978-2984

Kogure, G.S., Silva, R.C., Miranda-Furtado, C.L., & Lara, L.A. (2019). Effects of physical exercise on insulin resistance and insulin sensitivity in women with polycystic ovary syndrome: a systematic review. Reproductive Biology and Endocrinology, 17(1), 1-11.

Harrison, C.L., Lombard, C.B., Moran, L.J., Teede, H.J. (2011). Exercise therapy in polycystic ovary syndrome: a systematic review. Human Reproduction Update, 17(2), 171-183.

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