HIIT Workouts For Women

High Intensity Interval Training or more commonly known as HIIT, has become an extremely popular training mode over the past few years. HIIT incorporates high intensity movements, combined with interval training, that last for a total of 60-90 seconds. Instead of the climbing the stair master or steady-state cardio making for 30 minutes, your workouts are upbeat, fun, and incorporating full body movements, to build more muscle tone, and core strength. With this full body high intensity workout, you’ll be getting your sweat on with the power of your own bodyweight, with no equipment. 

What Is HIIT

High-intensity interval training (HIIT) is the type of training you’ll perform in this body weight workout program. HIIT is a popular form of exercise because it is upbeat, fast, fun, and a truly effective fat-burning method of working out. While you’re performing these workouts, we encourage pushing your body to a (safe) absolute maximum in order to achieve muscle fatigue and maximal oxygen intake. This will trigger what’s called the ‘afterburn effect’. The afterburn effect will help your body use oxygen and burn calories up to 48 hours post-workout. 

How Does HIIT Work

WORKOUT FORMATS

AMRAP

This stands for ‘as many rounds as possible’ meaning that you complete the movements in a certain amount of time. Say it’s a 20 minute AMRAP with 3 movements.; this means you have 20 minutes to complete as many rounds as possible of the 3 movements.

EMOM

This stands for ‘every minute on the minute’ meaning that at the start of each new minute, you will reset. For example, you may be asked to do a 5-minute EMOM with 15 air squats and a 15 second rest. This means at the 0:00 you will start to do 15 air squats preparing to stop at 0:45 so that you can rest for 15 seconds. If you don’t make it to 15 reps within the time frame, you still need to stop and rest. If you finish all reps before the rest cut-off, then you get extra rest. At the top of the new minute, 1:00, you will start again with your 15 air squats. ‘Every minute on the minute’ you will start over, for 5 total minutes.

TABATA

Each exercise in a TABATA lasts for four minutes. You will work out for :20 seconds, rest for :10 seconds, and do this for 8 total rounds (four total minutes)

FINISHER

This is where you push your body to max effort. You’ll go all out in the last minute or two for a certain movement. For example, you might have a 3:00 minute jump rope finisher at the end of your workout. The goal is to BURN out and go as hard as you can without or with minimal rest.

 

All you need for a this HIIT workout is bodyweight, and if you happen to have access to equipment and feel safe to do so, you can add in light weights to your movements. These pieces might include bands, kettlebells, dumbbells, medicine balls, and more.

 

Pre Workout Snacks

In order to have energy for your workout, it’s important to have eaten within 1-2 hours before your workout. This meal/snack should incorporate quality carbohydrates, protein sources, and minimal fats, if any. If you’re anywhere within 45-60 minutes prior to a workout, aim for something straight forward and simple like a banana and a protein shake. If it’s more in that 1-2 hour window, opt for a light meal, like sweet potato, BBQ chicken, and some green beans.

 

Other Pre-Workout Snack Ideas

  • Fruit and granola bar
  • Protein and Clean Carbs shake
  • Oatmeal
  • Chicken with rice and vegetables
  • Peanut butter and rice cakes

Post Workout Snacks

If your body doesn’t have the nutrients it needs to replenish depleted levels of nutrients from working out, you’re going to be more prone to injury, poor recovery times, soreness, and harder time reaching your goals. Without consuming nutrients post-workout, you’ll wear down your weaker muscle fibers rather than building up to bigger and stronger ones. This process can get pretty scientific (we’ll spare you the boring details) and just refer to it as ‘remodeling’.

While we always recommend a food first approach when it comes to your health and nutrition, getting all the nutrients you need throughout the day and before or during your workouts can be hard, especially when you’re training for high levels of performance. Let’s face it — slamming a 6oz sweet potato and 8oz of chicken post-workout is, well, unpleasant. This is where supplementation can really shine. 

Other Pre-Workout Snack Ideas

  • Greek yogurt with mixed berries
  • Overnight Oats w/ protein powder
  • Whey Isolate and Clean Carbs
  • Banana and peanut butter protein shake

Dynamic Warmup

The purpose of a dynamic warmup is to get blood flowing to the areas of the body that you will be working during your session. It will also wake up the nervous system throughout the body and help the mind-body connection for efficient communication and activation. It’s more than just a few burpees or 5 minutes on the treadmill. Waking up your muscles are going to be one of the biggest keys to your success for maximal strength gains. 

You will be mimicking movements that you will use throughout your workout. It’s actually been proven that dynamic stretching and warmups before weightlifting can help with peak power and improve performance, as compared to static stretching or no stretching at all. [R]

We recommend finding an area inside or outside that gives you about 20 feet of working space. You may want to modify the dynamic warmup based on soreness levels or areas that feel tight on your specific body.

Spend a minute alternating between an active movement and a static movement, like 1:00 minute of jumping jacks and :30 seconds of stretching (quads, hamstrings, arms, seated, standing, etc.) Your dynamic warm-up should only last 8-12 minutes, so make sure to maximize your time and keep moving. Grab a drink of water, wipe off the moisture on your forehead, turn on some beats and drop into the workout.

Warm up

Time reps

Light jog

45 seconds

Lunges

-down and back

Knee to chest walking

Down and back

Butt kickers

30 seconds

High knees

30 seconds

Hip stretch w twist

10 reps

Air squats

15 reps

Frankenstein march

30 seconds

Kneeling quad stretch

30 seconds

Inchworm stretch

10 reps

Grapevine

30 seconds

Side lunge stretch

10 reps

 

6-Week High Intensity Training Program 

Weeks 1-2

DAY 1 

WORKOUT – 7 MINUTE AMRAP

SET/REP

Rest

Split Lunge

10 Each Side

AMRAP

Lying Toe Taps

20

 AMRAP

Mountain Climbers

30 seconds

AMRAP

MIDWORKOUT CHALLENGE

 

 

Burpees

1:00

 

Plank (Knees to Toes)

1:00

 

WORKOUT - TABATA

 

 

Forward & Reverse Bear Crawls

 

30 Seconds

Jumping Jacks

 

1:00 Minute

Burpees with Strict Pushup

 

30 Seconds

12 MINUTE AMRAP

 

 

Air Squats

10

AMRAP

Push Ups

8

AMRAP

Bicycle Crunches

30 Seconds

AMRAP

WORKOUT – AMRAP

 

 

Plank Shoulder Taps

20

AMRAP

Side Lunge

10 Each Side

AMRAP

Running In Place

30 Seconds

AMRAP

Bicycles

30 Seconds

AMRAP


DAY 2

Workout

Set/Rep

 

Rest

WORKOUT - 7 Minute AMRAP

 

 

High Knees

30 Seconds

AMRAP

Curtsy Lunges

10 Each Side

AMRAP

Chair Triceps Dips

12

AMRAP

WORKOUT – EMOM – 5 Rounds

 

 

Overhead Front Lunges

15

EMOM

Plank Toe Touches

12

EMOM

Glute Bridges

15

EMOM

Jump Squats

8

EMOM

WORKOUT – 3 ROUNDS FOR TIME

 

 

Air Squats

50

For Time

Mountain Climbers

40

For Time

V Ups

30

For Time

Push Ups

20

For Time

Reverse Lunges

10

For Time

Jumping Jacks

100

For Time


DAY 3

Workout

Set/Rep

 

Rest

WORKOUT - 10 Minute AMRAP

 

 

Fast Feet

30 Seconds

AMRAP

Burpees

8

AMRAP

Alternating Reverse Lung

12 Each Side

AMRAP

WORKOUT – TABATA

 

 

Box Jumps

 

30 Seconds

Bicycles

 

20 Seconds

Butt Kickers

                                        

20 Seconds

WORKOUT – 10 Minute AMRAP

 

 

Lateral Lunge

10 Each Side

AMRAP

Skaters

30 Seconds

AMRAP

Sit Up To Glute Bridge

15

AMRAP

Jackknife

10

AMRAP


DAY 4

Workout

Set/Rep

 

Rest

WORKOUT – AMRAP – 6 Rounds

 

 

Sumo Squats

12

AMRAP

High Knees

30 Seconds

AMRAP

Mountain Climbers

45 Seconds

AMRAP

Alternating Jump Lunges

10 Reps Each Side

AMRAP

WORKOUT – AMRAP – 4 Rounds

 

 

Narrow Push Ups

12

AMRAP

Sit Up To Glute Bridge

                                       10

AMRAP

Curtsy Lunges

12 each side

AMRAP

AB Finisher – 4 Rounds

 

 

Suitcase Sit Ups

15

 

Bicycles

15

 

Heel Touches

15

 

Cross Leg Reverse Crunch

15

 


DAY 5

Workout

Set/Rep

 

Rest

WORKOUT – TABATA

 

 

Pulsing Squats

30 Seconds

20 Seconds

Side Planks

45 Seconds

20 Seconds

Russian Twists

45 Seconds

20 Seconds

WORKOUT – 5 Rounds

 

 

Tricep Dips

20

FOR TIME

High Knees

20

FOR TIME

Squats

10

FOR TIME

Push Ups

10

FOR TIME

Dead Bugs

10

FOR TIME


Weeks 3
-4

DAY 1

Workout

Set/Rep

 

Rest

WORKOUT – 8 Minute EMOM

 

 

Squat Jacks

20

EMOM

High Knees

25

EMOM

 

 

 

WORKOUT – AMRAP – 8 Rounds

 

 

Tricep Dips

10

AMRAP

Jumping Lunges

15

AMRAP

Butt Kickers

                                       20          

AMRAP

Speed Skaters

30

AMRAP

 

DAY 2

Workout

Set/Rep

 

Rest

WORKOUT – 20 Minute AMRAP

 

 

Side Lunge With Hop

10 Each Side

AMRAP

Burpees

15

AMRAP

Jump Squats

10

AMRAP

Push Ups

12

AMRAP

AB Finisher - 4 Rounds

 

 

Bicycles

1 Min

 

Mountain Climbers

1 Min

 

Reverse Lunge

20

 


DAY 3

Workout

Set/Rep

 

Rest

WORKOUT – TABATA

 

 

Plank Jacks

10 Seconds

20 Seconds

Lying Glute Bridges

20 Seconds

10 Seconds

WORKOUT – 10 Minute AMRAP

 

 

Pendulum Lunge

10

AMRAP

Plank T Spine Rotations

10

AMRAP

V-Ups

10

AMRAP

Squats With Knee Drive & Twist

10

AMRAP


DAY 4

Workout

Set/Rep

 

Rest

WORKOUT – EMOM

 

 

Plie Squat Punch

10

EMOM

Forward & Reverse Bear Crawl

12

EMOM

Bicycle Abs

30 Seconds

EMOM

Push Ups

12

EMOM

WORKOUT –15 Minute AMRAP

 

 

Jumping Jacks

1 Min

AMRAP

Squats With Knee Raise

20

AMRAP

High Knees

1 Min

AMRAP

Narrow Push Ups

20

AMRAP

V-Ups

20

AMRAP

Fast Feet

1 Min

AMRAP


DAY 5

Workout

Set/Rep

 

Rest

WORKOUT – 6 Rounds

 

 

Squats

30

FOR TIME

Narrow Push Ups

30

FOR TIME

Pendulum Lunge

15 Each Side

FOR TIME

Glute Bridge

20

FOR TIME

Jumping Jacks

1 Minute

FOR TIME

WORKOUT – 4 Rounds

 

 

Sumo Squats To Calf Raise

20

FOR TIME

Standing Oblique Twists

30

FOR TIME

Box Jumps

20

FOR TIME

 

Weeks 5-6

DAY 1 

Workout

Set/Rep

 

Rest

WORKOUT – TABATA

 

 

Burpees

30 Seconds

20 Seconds

Mountain Climbers

45 Seconds

20 Seconds

Push up To Down Dog

45 Seconds

20 Seconds

WORKOUT – 7 Minute AMRAP

 

 

Side Plank

30 Seconds

AMRAP

Push Ups

10

AMRAP

Side Lunge

10 Each Side

AMRAP

V-Ups

10

AMRAP

Toe Touch Planks

10

AMRAP


DAY 2

Workout

Set/Rep

 

Rest

WORKOUT – EMOM 8 Rounds

 

 

Push Ups

12

EMOM

Squat Jumps

15

EMOM

Glute Bridges

20

EMOM

High Knees

25

EMOM

FINISHER – 3 Rounds

 

 

Mountain Climbers

1 Minute

FOR TIME

Wall Sit Alternating Calf Raise

1 Minute

FOR TIME

Step Ups

1 Minute

FOR TIME


DAY 3

Workout

Set/Rep

 

Rest

WORKOUT – 20 Minute AMRAP

 

 

Speed Skaters

20 Seconds

AMRAP

Right Side Plank

30 Seconds

AMRAP

Reverse Lunge To High Knees

10 Each Side

AMRAP

Left Side Plank

30 Seconds

AMRAP

Squats

15

AMRAP

WORKOUT – 3 Rounds

 

 

Burpees

15

FOR TIME

Standing Adduction

10 Each Side

FOR TIME

Crossed Leg Reverse Crunch

10 Each Side

FOR TIME


DAY 4

Workout

Set/Rep

 

Rest

WORKOUT – 10 Minute AMRAP

 

 

Push Ups

10

AMRAP

Plank to Toe Touch

20

AMRAP

Butt Kickers

30

AMRAP

Jump Squats

30

AMRAP

WORKOUT – 8 Minute AMRAP

 

 

Flutter Kicks

10

AMRAP

Burpee To High Knee Tuck

20

AMRAP

High Knees

30

AMRAP

Speed Skaters

30

AMRAP

WORKOUT – 10 Minute AMRAP

 

 

Push Up To Alternating Toe Touch

10

AMRAP

Plank

20 seconds

AMRAP

Mountain Climbers

30 Seconds

AMRAP

Sit Up To Glute Bridge

30

AMRAP


DAY 5

Workout

Set/Rep

 

Rest

WORKOUT – TABATA

 

 

Pulsing Squats

30 Seconds

20 Seconds

Side Planks

45 Seconds

20 Seconds

Russian Twists

45 Seconds

20 Seconds

WORKOUT – 5 Rounds

 

 

Tricep Dips

20

FOR TIME

High Knees

20

FOR TIME

Squats

10

FOR TIME

Push Ups

10

FOR TIME

Dead Bugs

10

FOR TIME

 


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