5 Best HIIT Workouts for Women For Fast Weight Loss


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You must have heard about HIIT and how it is effective in burning more calories than a regular workout. All of us think of weight loss at some point and we are looking for quick ways. Luckily, HIIT is a quick one if mastered correctly.

In HIIT (High-Intensity Interval Training) you bring all your energy to action and workout hard for a specific time period followed by a short rest and the cycle continues. What makes the technique extremely effective is the loss of oxygen in the body. When the body is at loss of oxygen it is in anaerobic mode, to make up for the low oxygen it starts anaerobic respiration.

Long story short, the body consumes the sugar deposits to get the energy it needs during the workout. So, you cut a lot of calories because the energy comes from the adipose tissues directly. That burn in the muscles you feel, while training, is because of the same process.

If you want to burn more calories in less time and can go hard on your body to get results. These 5 HIIT exercises are great for losing weight if you are a woman.


Why is HIIT good for you?

During the HIIT exercise, the body is low on oxygen supply and this why it replenishes energy from fat deposits. After the exercise, all the oxygen gushes into the body and this increases the metabolic rate.

The exercises we recommend are of 20 sec of intense exercise along with 10 sec rest. By repeating the pattern, you go on burning more and more calories. If you are a busy woman or a mommy who likes to do things quickly, this is the right exercise for you.


Optional Equipment for HIIT

Equipment is not necessary in every exercise. If you have a few resistance bands, resistance leg bands, a medicine ball and abmat then it is a great way to make the exercise more interesting. Dumbbells can also be incorporated to burn a little more fat.

But almost every exercise can be performed without the equipment. Exercising without the equipment will be light on your body and decrease the chances of an injury if you are a beginner.

When using loaded barbells and dumbbells great caution must be taken. In a HIIT exercise, you are going to fast and a few mistakes can become very dangerous. Handle heavy weights with care or do not use any if you cannot handle them in the fast routine.

The right gear and exercising essentials can make the whole experience fun. You will love the exercise routine if you have the challenge of a hard workout and are serious about losing the fat.


5 Best High Intensity Interval Training Exercises for Women

The workouts we have compiled are the best fat burning exercise that target those stubborn fat layers in your body. At days when you cannot spend an hour to exercise but don’t want to feel guilty either, HIIT exercises will save your day. Most of the exercises are at most 10 minutes long, so that you can combine a few to make a fitness routine that suits you.

As the exercises are high-intensity, they can be completed in a shorter amount of time and you will be able to manage the time better.

The HIIT exercises are totally worth trying.


1. Fat Burn Exercise Routine for the whole body within 15 minutes- Exercise at home

This whole fat burning workout takes only 15 minutes and can do what hours of running and swimming cannot. The 15 minutes of this high-impact exercise transform your whole body by targeting the fat. It works your abs, legs, arms, belly, booty and almost every part of body that can hold layers of unwanted fat.

The best thing about this exercise is that it can be done at home. Not going to the gym saves more time and now you can make these 15 minutes, the best 15 minutes by giving it your best shot.

You can watch Sarah doing the complete routine here. Follow her and blast the persistent fat layers!


2. Killer HIIT Routine for Abs and body- Exercise at home

Whitney Simmons is an amazing YouTuber. She loves challenges and can do every hardcore exercise seem effortless. She is energetic and wonderfully amusing throughout each workout.

Her workouts are challenging and you feel the actual burn while exercising. The workouts she does are quick and can leave you like a sweaty warrior princess afterwards. If you find the routine too quick, here is what she does in this video:

  • 10 squats and sloping twist each side
  • 15 seconds rest
  • 30 mountain climbers
  • 15 seconds rest
  • 10 burpees
  • 15 seconds rest
  • 30 side-to-side stepovers
  • 15 seconds rest
  • 15 reverse lunges plus squats
  • 10 single-leg hand and toe touch each side
  • 15 seconds rest
  • 5 toe touches
  • 15 seconds rest
  • 10 straddle v-up
  • 15 seconds rest
  • 30 in-n-out plank jumps
  • 15 seconds rest
  • 15 lower leg lifts bending the knees

To look at how she does all this in such less time go watch Whitney’s complete workout video.


3. The Monster Monday Workout- Exercise at home

If you want to push yourself to the maximum, this one is for you!

Here is why we love Hannah’s high intensity workouts. Hannah pushes her body to a great intensity in her workouts. The workout is for beginner and intermediate fitness enthusiasts.  In her video, she encourages and appreciates each push that is hard and takes you to the next level.

Hannah likes to lift heavy weights and adds more and more to each exercise to go extremes. The workout is high intensity but is a bit longer than others. The complete beasty workout works every muscle of your body to make sure that each deposit of fat is at least distressed.

If you want to possess the same energy Hannah does, do the exercises she does!


4. Intense Fat Burning Exercise in 15minutes- Exercise at home

The workout video by Maddie is 15 minute long. But’ what it can do to your body will be felt in the 15 minutes a lot. She has put a timer on the screen and gives every exercise a shot by appropriately managing her time. If you watch the video, all of it looks easy and she makes it look like that. Doing the exercises, she does, will change the way you think!

When you take the positions and actually do those sidekicks you can feel the tingling in your muscles. The workout is fun and super quick but is a good way to keep you toned when you are busy.

Go check out Maddie’s complete workout video, and tone your body today!


5. Full Body High-intensity Workout- Exercise anywhere

Whitney is amazing at what she does. She is super-energetic and makes the toughest workout look effortless. Her workout videos have every reason you should watch her exercises and try them. This is why this high intensity exercise routine is on our favorite list too. She incorporates resistance bands to make the exercise more intense and extra fat burning.

She uses these resistance bands to take her workout to the next level. She quickly does amazing mixtures of lunges and squats followed by others. This workout can leave anyone gasping for air afterwards. Every workout is forceful and speedy.

If you find the video too quick here is what she does:

  • Start off with jumping side-to-side lunges
  • in-and-out jumps
  • reverse lunge right plus left followed by jumping sumo squat
  • toe touch in-and-out jumps
  • curtsy lunges
  • 30 seconds front, side to reverse lunge
  • 30 seconds front, side to reverse lunge (the other leg)
  • 30 seconds reverse fly to bicep curl
  • 30 seconds Lat pulldown and face pull
  • 30 seconds hip thrusts followed by 30 seconds of hamstring curls with 5 pulses
  • 1-minute shoulder press taking 4 side steps
  • 30 seconds holding forearm plank
  • 30 seconds doing plank hip dips

Repeat the whole workout.


Final Thoughts about HIIT

HIIT is a great way to lose the fat and stay motivated to exercise even when you are too busy. The 15-20-minute workout should not be a big deal if you really want to tone up. Try the exercise routine that you like at least 2-3 times a week to put your body on weight loss mode!

Yoga Supplies You Might Need To Practice Yoga At Home


  • Yoga Mat – This one is kind of a must to support your body and properly perform each pose.
  • Yoga block – As a beginner, you may need extra support while holding the pose or a block to hold when you can’t reach the ground.
  • Blanket – A yoga blanket is significant for many poses, to balance your posture.
  • Yoga Strap – You may not be able to reach your foot in a forward fold; this is where you can hold a strap around your feet and not compromise the form.
  • Yoga Cushion– The cushion is for those poses, where you cannot stabilize your hips on the ground. Use a comfortable cushion to balance the hips.
  • Yoga Bolster– A bolster is a blanket with padding for relaxing your body when you practice meditation.


hiit yoga workout for women


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