A fun, challenging & vigorous workout that you can squeeze into a hectic schedule? Seems almost too good to be true! HIIT workout routines for women are perfect for us ladies because we can burn a lot of calories in a shorter amount of time. In a 20 minute HIIT workout, you can burn between 100-400 calories!
HIIT stands for High-Intensity Interval Training, and it’s exactly what it sounds like: intense bursts of exercise followed by short periods of rest or low-intensity activity.
HIIT workouts for women can also be tailored to just about anyone’s fitness level, especially beginners.
HIIT is a convenient option for those who do not have access to a gym (or don’t care for gyms) because it can be performed at the park, at home in your backyard, or even on a mountain trail or greenbelt.
So, let’s take a look at some more simple, yet effective HIIT workouts. There are a number of different ways to do HIIT exercises. These all are based on your body weight so you don’t need to worry about equipment.
{Some of the links in this guide go to my trusted affiliates. You pay nothing extra, and PeakFitnessOutdoors.com may make a small commission. Thank you so much for supporting this website and helping to inspire others to be healthy outdoors!}
HIIT Routines for Every Woman
Here is a general guideline to get started. Aim for shorter, manageable workouts – think 20-30 seconds of intense effort, followed by 40-60 seconds of rest. Repeat for about 15-20 minutes.
If you are completely new to this type of aerobic exercise, then you want to take longer breaks in between; up to 2 minutes if you need to.
As you gain strength and confidence, you can increase the intensity and frequency.
Circuit- On Site
You can perform a circuit of these exercises (below), doing each one at high intensity for a short duration (example 20-30 seconds) with brief rest intervals in between (40-60seconds).
Repeat the circuit for 2-3 rounds to create an effective HIIT workout that boosts cardiovascular fitness and burns calories. You’ll find that you naturally adjust the exercises and intensity based on your fitness level and goals.
- 10 High knees
- 10 Jumping jacks
- 10 Burpees
- 10 Mountain climbers
- 10 Squat jumps
- 10 Push-ups
- 10 Plank variations (e.g., plank jacks, side planks)
- 10 Lunges
- 10 Bicycle crunches
- 10 Tricep dips using a sturdy chair or elevated surface
Circuit- Multi-Site
This circuit workout is my go to when I want more variety and I’m limited on time. I basically run to the park and then do a series of body weight exercises and stretches at each of the benches/park structures.
These benches are essentially my “stations”. I run as quickly as I can between each one for the HIIT portion of my workout. This is an excellent integrated workout that includes strength training, flexibility, cardio, aerobic, and balance. For the stretching I incorporate stretches that also involve balance.
The park where I workout has 5 benches around the entire park. This works out well. If you don’t have benches, identify different types of markers that you can use as your stations.
For approximately 30 minutes, this is my routine:
Jog to the park -Warm Up (5 minutes)
- Start at the first bench (1-2 sets of 10-15 pushups) (Stretch)
- Run quickly to the next bench (1-2 sets of 10-15 Tricep Dips) (Stretch)
- Run quickly to the next bench (1-2 Sets of 10-15 Wide Squat Lunges) (Stretch).
- Run quickly to the next bench (1-2 Sets of 10-15 side lunge)(Stretch)
- Run quickly to the next Play Structure (1-2 Sets of 10-15 pull ups) (Stretch)
Jog back home -Cool Down (5 minutes)
Here is a great instructional video (10 minutes long) that shows a workout of HIIT and stretching combined. This is done indoors, but you can easily move this workout to your backyard or the park.
Short Intervals
Sprint Intervals: In this HIIT workout, you will sprint at your maximum effort for a short distance, followed by a longer period of recovery. This can also be accomplished on a bike or treadmill even.
So for instance, you can sprint for 30 seconds, followed by a minute of walking or jogging.
Repeat this cycle for a set number of rounds or for a set amount of time. Doing Sprint intervals are a great way to improve cardiovascular fitness and build strength.
Tabata intervals: This is a very specific type of HIIT workout that has become a favorite in recent years. The intervals consist of 20 seconds of maximum effort followed by 10 seconds of rest, repeated for a total of 8 rounds.
Generally, this turns out to be about four minutes of exercise. This may not seem like a lot, but the intensity makes you tired. Tabata intervals can be done using any type of exercise, but they are especially effective for cardio and metabolic conditioning.
Benefits of HIIT Workouts
HIIT is a stellar way to boost your cardiovascular health, giving your heart a solid workout. Plus, it ramps up your metabolism, which helps in burning calories long after you’ve finished exercising. Not to mention, it can be particularly effective at melting away that stubborn fat without the time commitment of longer exercise sessions.
One of the biggest perks of HIIT for beginners is how it can fit this workout into your busy life. You get significant health benefits from sessions as short as 20 minutes—perfect for those who can’t spend hours at the gym.
Also, it’s incredibly versatile, allowing for modifications to fit different fitness levels; whether you’re a beginner or an advanced fitness enthusiast, HIIT can easily be modified.
When it comes to HIIT, the magic lies in the balance. This involves understanding how to juxtapose intense work periods with just enough rest, so you can recover and go again with no injuries. This not only optimizes calorie burn but also elevates endurance and increases metabolic rate.
Moreover, HIIT isn’t limited to weight management; it’s also phenomenal for muscle toning and building that lean, strong physique many women aim for.
HIIT kick-starts your metabolism, leading to more calories burned not just during, but also after your workout, thanks to the ‘afterburn effect’ or excess post-exercise oxygen consumption (EPOC). This means you’re burning fat and building muscle more efficiently, which can be a game-changer for weight loss and body composition goals.
Sustaining Your HIIT Momentum: Tips for Long-Term Success
Keeping up the momentum can be a bit tricky, but with determination and the right strategies, you’re going to find it’s totally doable.
First up, consistency is key. Sticking to a routine, even when motivation wanes, ensures that you reap the full benefits of HIIT. You don’t have to go all out every single session; sometimes, just showing up is half the battle.
Now, don’t worry too much about hitting a plateau. It’s a common part of any fitness journey. When you reach this stage, mix things up! Throw in different exercises, increase your intensity, or fuse HIIT with other fitness regimes, like strength training or pilates, to keep your body guessing and improving.
If you want to keep track of your achievements and stay motivated, there’s a lot of opportunity in using fitness trackers or a simple journal. Seeing your progress can be an incredible motivator, highlighting just how far you’ve come.
Don’t skimp on the warm-up or cool-down. These aren’t just bookends to your workout; they’re vital for preventing injury and helping your body recover. A dynamic warm-up can include stretches and low-intensity versions of your workout movements. Your cool-down should slowly bring your heart rate back to normal, with stretches to aid recovery.
Safety should be a priority-do your best to be aware of and recognize your current fitness level. You do not want to push past your boundaries too soon, which helps in preventing injuries.
But remember, your body’s feedback is the most crucial indicator. Learn to listen to it. There’s a fine line between challenging yourself and pushing too hard. Rest is just as important as the workout itself. If something feels off, give yourself permission to take a step back and recover.
In conclusion, I really hope that you embrace HIIT as not just a workout, but as a lifestyle change. Strive for balance, celebrate every victory, big or small, and most importantly, enjoy the transformative journey you’re on. It’s not just about the physical gains – it’s also about the mental strength you’ll build along the way.
The journey you take with your HIIT workout is personal, and it should feel empowering and exciting.
