High-intensity interval training is workouts that include bursts of intense physical activity followed by a timed resting state. HIIT workouts can last from 4 minutes to 30 minutes of alternated exercise and rest. This can include both cardio workouts and/or strength routines and time intervals can vary. For example, this could start with 30 seconds of fast running followed by 30 seconds of rest. Or you may choose to exercise for 40 seconds and rest for 10 seconds- it can vary depending on what your body feels best, or more comfortable doing. A lot of women prefer not to do heavy weight training, so this specific type of exercise will help build and maintain muscle without an hour of lifting heavy weights. Here you can read the benefits of high intensity interval training and see the best HIIT for women.

Benefits of exercise and HIIT for women

Physical activity is extremely important for both physical and psychological wellbeing. Exercising releases endorphins to the brain, actually making you happier! It is essential to our physical wellbeing, and recommended that we try and fit in at least 20 minutes of physical exercise a day to help maintain optimal health. There are a variety of different workouts that can help maintain good wellbeing whether it be going on a daily walk or run, attending workout classes, yoga, weight training or high intensity interval workouts. This blog article focuses on a specific type of exercise for women: high intensity interval training, also commonly known as HIIT.

Why are HIIT workouts good for you?

HIIT is a great way of working out; the best thing about it is it doesn’t last too long and you can still see the benefits. A lot of individuals (understandably) do not enjoy running on a treadmill for any length of time however with HIIT, you get to experience the satisfaction of an awesome workout and it having only lasted for a matter of seconds before you get to take a nice little break. Additionally, the high intensity of the workout means your body will continue to burn fat for up to 48 hours after you’ve finished exercising, consequently burning more calories.

High-intensity training can also help increase your body’s speed and agility, meaning you become more physically able which will also benefit your overall wellbeing. HIIT gets your heart rate pumping quickly and can start to boost your metabolism.

5-minute fat blasting HIIT for women

In terms of exercising, something is always better than nothing- particularly if it is a high intensity workout. If you are limited on time and want a quick session to get you going before you start your day, try this 5-minute fat blaster HIIT for women. Time wise, this is easy to fit into your day and also ideal for beginners in regards to high intensity interval exercising.

Do each exercise for 30 seconds, followed by a 20 second break after each one before continuing.

Exercise Time in Seconds
Jumping jacks 30
Crunches 30
Squats 30
Plank 30
Lunges 30
High knee running 30

Intermediate HIIT workout for women

If you are new to high intensity interval training, you can test your endurance with this intermediate level of exercise to get you started. This will kick your metabolism into gear and increase your body’s agility.

Do each exercise for 40 seconds and rest for 20 seconds between each exercise.

Exercise Time in seconds
Sit-ups 40
Wall sit 40
Mountain Climbers 40
Jump Squats 40
Plank 40
Kettle bell swings 40
High knee running 40
Bicep curls 40

20 minute HIIT workout

 Depending on your body, and how often you partake in physical activity, you may find you need to build yourself up to this 25 minute high intensity interval training session.

Complete each exercise for 1 minute, resting for 20 seconds in-between each exercise. Complete the exercises on the table below x2.

Exercise Time in seconds
Jumping squats 60
Sit-ups 60
Plank 60
Push-ups 60
Burpees 60
Kettle bell swings 60
Plank hip dips 60
Crunches 60

Break for one minute and do the cycle again.

HIIT treadmill workout

You can also practice high intensity interval training workouts on the treadmill. Again, you may have to build yourself up to complete this high intensity interval training treadmill workout.

Time Speed (mph) Incline (%)
0.00 – 2.00 4.5 10
2.00 – 3.00 7 4
3.00 – 5.00 4.5 10
5.00 – 6.00 7.5 4.5
6.00 – 8.00 4.5 8
8.00 – 9.00 8 3.5
9.00 – 10.00 4.5 3.5
10.00 – 13.00 7.5 4
13.00 – 15.00 6 5
15.00 – 16.00 4.5 0

Benefits of HIIT workouts

 There are countless benefits to exercising in general and the great thing about HIIT workouts for women is you don’t necessarily need to join a gym or even leave the house to do it. Physical activity helps build and maintain a healthier heart and will also increase your metabolism. This specific type of training will also help lose weight, not muscle. A lot of individuals make mistakes whilst training and end up just losing muscle. You can work this training around busy schedules, as well as not having it take up too much time out of your day… So really, there are no excuses!

HIIT top 3 tips

Get the most out of your high intensity interval training sessions by following these 3 ‘top tips’: