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5 Of The Best HIIT Workouts That Give Women Great Results
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5 Of The Best HIIT Workouts That Give Women Great Results

High-Intensity Interval Training (HIIT) has surged in popularity as a go-to fitness workout for women aiming to achieve maximum results in minimal time. Combining bursts of intense exercise with short recovery periods, these workouts are designed to elevate heart rate, torch calories, and sculpt lean muscle.

According to exercise physiologist Katie Lawton, MEd, high-intensity interval training (HIIT) is not exclusive to the super fit people only; it’s accessible to everyone, including women of all ages and those starting with a less athletic body type. Lawton suggests viewing HIIT as a flexible concept rather than a rigid routine, where intensity levels are relative to each woman’s individual fitness level. 

In This Workout Guide

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Key Takeaways 

Efficient Fat Burning: HIIT workouts are renowned for their ability to boost metabolism and burn fat both during and after exercise, making them an ideal choice for women seeking to trim down and tone up. 

Time-Saving Fitness Solution: With sessions typically lasting 20-30 minutes, HIIT offers a time-efficient option for women with busy schedules to squeeze in effective workouts without sacrificing results. 

Versatile Training Approach: From bodyweight exercises to equipment-based routines, HIIT offers a diverse range of workouts that can be tailored to individual fitness levels and preferences.

5 Of The Best HIIT Workouts

Courtesy of Cori Lefkowith from Redefining Strength

The following HIIT workouts are carefully curated to deliver outstanding results for women looking to enhance their fitness and achieve their goals:

Tabata Training

This is a classic HIIT protocol involving short bursts of high-intensity exercise followed by brief rest periods. It fits well within the HIIT framework.

Tabata intervals involve 20 seconds of all-out effort followed by 10 seconds of rest, repeated for four minutes. This protocol can be applied to exercises like squats, burpees, jumping jacks, and high knees, delivering a powerful full-body workout in a short timeframe.

Circuit Training

While circuit training can be adapted to include HIIT principles by incorporating high-intensity intervals with minimal rest between exercises, it’s essential to ensure that each exercise within the circuit is performed at a high intensity to qualify as HIIT.

Circuit workouts consist of moving through a series of exercises with minimal rest between sets. By combining strength and cardio movements, circuits keep the heart rate elevated while targeting multiple muscle groups. Sample exercises include push-ups, lunges, mountain climbers, and plank variations.

EMOM (Every Minute on the Minute)

EMOM workouts typically involve performing a specific exercise at maximum effort for a set duration within each minute. This aligns with the principles of HIIT.

EMOM workouts challenge participants to complete a set number of repetitions of a specific exercise within a minute, using the remaining time for rest. This format encourages intensity and provides built-in recovery periods. Examples include kettlebell swings, box jumps, and dumbbell thrusters.

Pyramid Workouts

Pyramid workouts can be structured to include high-intensity intervals, such as starting with shorter intervals of high-intensity exercise and gradually increasing the duration or intensity before decreasing again. When structured this way, they can be considered HIIT.

Pyramid workouts involve progressively increasing or decreasing the intensity or duration of exercises within a structured format. For instance, a descending pyramid may start with 10 repetitions of an exercise, then decrease by two repetitions with each subsequent set. This format keeps workouts engaging and adaptable to individual fitness levels.

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AMRAP (As Many Rounds As Possible)

AMRAP workouts challenge participants to complete as many rounds of a circuit or set of exercises as possible within a specified timeframe, often incorporating high-intensity intervals. This fits within the HIIT framework.

AMRAP workouts task participants with completing as many rounds of a circuit or set of exercises as possible within a specified timeframe. By pushing to perform as many repetitions as possible, you can maximize calorie burn and endurance while enhancing overall fitness. Common exercises include squat jumps, push presses, and burpees.

Adding these HIIT workouts into your fitness routine 2-3 times per week, allowing for adequate recovery between sessions. Begin with shorter durations or lower intensities, gradually increasing as your fitness improves. 

Remember to prioritize proper form and technique to minimize the risk of injury and maximize results.

9-minute HIIT Workout for Beginners

Courtesy of Emily McLaughlin from 8fit


These five HIIT workouts offer women a dynamic and efficient approach to achieving their fitness aspirations. Whether you’re striving to shed pounds, build strength, or boost endurance, HIIT provides a versatile solution that can be tailored to suit your needs and preferences.

Including these HIIT workouts into your routine and maintaining consistency, you can experience significant improvements in cardiovascular health, muscle tone, and overall fitness. 

With dedication and determination, you’ll be well on your way to realizing your fitness goals and enjoying a healthier, fitter, and more vibrant lifestyle.

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