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24 Best HIIT Workouts for Women That’ll Get Results

On the lookout for new wellsprings of inspiration for short yet powerful daily HIIT workouts designed for women? These routines are definitely worth giving a try!

What is a HIIT Workout?

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High-Intensity Interval Training (HIIT) has gained immense popularity in the fitness world, and for good reason. HIIT workouts are known for their efficiency in burning calories, improving cardiovascular health, and promoting fat loss.

HIIT exercises are a versatile and convenient workout format that can be done in the gym or at home, with or without equipment. The essence of HIIT lies in its structure, pairing short bursts of intense exercise with periods of rest or active recovery. In this article, we’ll explain some of the best HIIT workouts for women; whether you’re on a treadmill or lifting weights, you can customize your own HIIT workouts to fit your liking.

1. Warm-up Dynamic Stretching 

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Before diving into the high-intensity portion of your HIIT workout, it’s crucial to warm up your muscles and increase your range of motion for up to five minutes. It helps improve blood flow, increase flexibility, and activate your muscles during your HIIT workout. Perform each dynamic stretch for about 30 seconds.

Choose up to 5 of the following stretches:

  • Mini squats
  • Arm swings
  • Hip swings
  • Jumping jacks
  • Side-to-side lunges
  • Marching or running in place
  • Butt kicks
  • Alternating runner’s lunge
  • Full body reach
  • Etc… (anything to get the body warm)

Note: Always talk to your doctor before starting a new exercise routine. Talk to a physical therapist or a certified personal trainer about proper form.

2. Classic Full-Body HIIT Circuit

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This full-body HIIT workout for women targets major muscle groups, promotes calorie burn, and boosts metabolism. Perform each HIIT exercise for the specified duration, followed by a brief rest.


This engages your full body with,

  • Jump Squats (45 seconds)
  • Push-Ups (45 seconds)
  • Mountain Climbers (45 seconds)
  • Dumbbell Lunges (45 seconds – use light dumbbells)
  • Burpees (45 seconds)
  • Plank with Alternating Leg Lifts (45 seconds)
  • Rest (15 seconds)

Repeat the entire circuit 3-4 times, gradually increasing the intensity as you become more comfortable with the routine. Cool down with static stretches for the major muscle groups, focusing on flexibility and recovery. This classic full-body workout is a time-efficient and powerful way to transform your body, so lace up those sneakers and get ready to sweat!

3. Jumping Cardio Blast

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A “Jumping Cardio Blast” typically refers to a high-intensity workout that involves various jumping exercises to elevate your heart rate and burn calories. Jumping exercises are effective for cardiovascular fitness and help improve coordination, agility, and lower body strength. Here’s a sample Jumping Cardio Blast routine:

  • Jumping Jacks
  • High Knees
  • Box Jumps
  • Jump Rope
  • Burpees
  • Tuck Jumps

4. Simple Lower Body Burn

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As the name suggests, this lower-body HIIT workout for women targets your legs and glutes:

  • Lunges
  • Squat (sumo wide-leg)
  • Donkey kicks (on hands and knees)

All with the goal of toning and strengthening your lower body. Feel the burn as you power through this intense workout of 45 seconds all out and 15 seconds of rest for 3 rounds.

Remember to maintain proper form and take breaks if needed. As you progress, add dumbbells or resistance bands to increase the intensity.

5. Full-Body Boot Camp

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This full-body boot camp is designed to maximize your time and intensity, allowing you to sculpt and strengthen your entire body in just 15 to 30 minutes. Follow the expert guidance of Bedros Keuilian, and push yourself through each exercise. Remember to maintain proper form for optimal results.

  • Triceps Dip
  • Bicycle Abs
  • Dynamic Plank
  • Mountain Climber
  • High Knee
  • Lateral Stepup
  • Reverse Lunge

Complete each exercise for 40 seconds, followed by a 10-second rest. Perform two to four rounds, resting for one to two minutes between rounds.

6. Short But Sweet Tabata Torch

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Even with a busy schedule, a quick HIIT workout ranging from 3-20 minutes can provide benefits, helping you release stress and rev up your metabolism.

This Tabata protocol is one of the great home workouts, which consists of short, intense bursts of exercise followed by even shorter rest periods. Exercises for this workout include:

  • Jump Squats
  • Mountain Climbers
  • Push-Ups
  • High Knees
  • Burpees

Perform the exercise as intensely as possible for 20 seconds. Take a rest period of 10 seconds. Repeat each exercise 2 times. While the Tabata workout is just 5 minutes long and highly effective, it might not suit everyone due to its intensity and short resting periods. Repeat 1 to 3 times for maximal outcomes.

7. On the Floor Core Crusher 

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These rigorous, core-focused, high-intensity exercises elevate your core strength and muscle definition. Your core muscles, comprising the abdomen, lower back, hips, and pelvis, are pivotal in enhancing overall stability, balance, and posture.

In this empowering Core Crusher routine, the following exercises take center stage:

  • Bicycle Crunches: Engage your abdominal muscles by alternately bringing your knees and elbows towards each other in a cycling motion.
  • Russian Twists: Target your obliques as you sit on the floor, leaning back slightly, and rotate your torso to touch the ground on either side.
  • Plank with Shoulder Taps: Strengthen your core and shoulders in a plank position, tapping one shoulder at a time with the opposite hand.
  • Flutter Kicks: Lie on your back and flutter your legs up and down just above the ground, engaging your lower abdominal muscles.
  • Leg Raises (single or double): Lie on your back and lift your legs upward at a time or together to target your lower abdominal muscles.

Execute each exercise with precision, completing 25 repetitions for an optimal challenge. Consistent repetition intensifies the workout and builds endurance.

8. Fun Agility and Speed Drills

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Improve your agility and speed with a ladder (you can use tape on the floor), cones, and fast footwork. These exercises are designed to improve an individual’s quickness, reaction time, and overall athletic performance.

Maintaining good form throughout each exercise is crucial to reducing the injury risk. 

Try these for 60 seconds each, with 30 seconds in between. Repeat 1 to 3 times in total.

  • Ladder double-leg jumps
  • Side cutes (around cones)
  • Heissman running
  • Single-leg ladder hops
  • Forward and backward cone springs

9. HIIT Upper Body Sculpt

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Tone and define your arms, chest, and back with these exercises. Completing them at a fast pace with little rest will also get your heart racing.

Shoot for 45 seconds and 15 seconds rest for 2 to 3 sets each. You can also incorporate weight training with this HIIT workout when you feel ready.

  • Push-ups
  • Tricep dips
  • Shoulder presses
  • Bicep curls
  • Arm raises
  • Planks
  • Bent over rows

Remember, consistency is key when sculpting any part of the body. Aim to incorporate a mix of these exercises into your workout routine 2-3 times a week, allowing your muscle mass to recover in between sessions.

10. HIIT Yoga Flow 

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HIIT yoga combines High-Intensity Interval Training (HIIT) and yoga, which ensures the cardiovascular benefits of HIIT with the mindfulness and flexibility of yoga. 

Run through these five moves two times (45 seconds on, 15 seconds rest):

  • High Plank to Downward Dog
  • Warrior II to Reverse Warrior (alternate sides)
  • Chair Pose to Forward Fold
  • Chaturanga to Upward Dog to Downward Dog
  • Warrior I to Warrior III (alternate sides)

11. Advanced HIIT Workout for Women

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This advanced HIIT workout incorporates light plyometric exercises to elevate your heart rate, challenge your muscles, and enhance explosive power. Remember to warm up before starting this workout and cool down afterward. If you have any pre-existing health conditions or concerns, consult a fitness professional or healthcare provider before attempting this routine. Here’s the workout:

  • Box Jumps
  • Jumping Lunges
  • Burpees with Box Jump
  • Speed Skaters
  • High Knees
  • Box Push-Ups
  • Plank Jacks
  • Squat Jumps

Perform each exercise for 20 seconds and Rest for 10 seconds between exercises. Aim for 3 to 5 rounds. Workout duration: 12-20 minutes.

12. Cardio Kickboxing HIIT 

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Cardio kickboxing is a high-energy workout that includes both the elements of traditional kickboxing and cardio exercises.

Combining cardio kickboxing with HIIT principles can elevate the workout’s intensity and efficiency, leading to various health and fitness benefits.

Try these six moves for 60 seconds each, followed by 30 seconds of rest:

  • Low squat hold with alternating punches
  • Alternating front kicks
  • Sideways high-low punch with squat jump (each side)
  • Alternating hook punches
  • Lunge to knee strike (each side)

13. Bodyweight HIIT Workouts

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Bodyweight exercises effectively burn calories, improve cardiovascular health, and build strength. Here’s a bodyweight HIIT workout you can do anywhere without needing any equipment. Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit and rest for 1-2 minutes between circuits. Complete 1 to 3 times total.

  • Jumping Jack
  • Bodyweight Squats
  • Push-Up
  • Mountain Climbers
  • Burpees
  • Plank
  • Lunges
  • Tricep Dips
  • Alternating Side Lunge

OR: Create Your Own Circuit

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If you want to curate your own HIIT workout, try any of the exercises listed below in a sequence. Feel free to add any of the exercises from any other circuits here. Choosing exercises you enjoy and that you’ll do is excellent for staying on track.

Decide what intervals you want to complete, and GO!

14. Commandos

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Commandos is an effective bodyweight exercise that can be incorporated into various workout routines, including HIIT or strength workouts.

It engages the chest, shoulders, triceps, and core muscles and provides a dynamic combination of a plank and push-up, targeting strength and stability.

  • Begin in a press-up (straight arm plank) position with hands flat on the ground, arms fully extended, and body forming a straight line from head to heels.
  • Lower yourself onto your forearms, maintaining a plank position one hand at a time.
  • Hold the plank position with your elbows directly below your shoulders.
  • Raise yourself back up to the press-up position, again, one hand at a time.

Repeat the sequence by alternating between the press-up and plank positions for the desired number of repetitions.

15. Jumping Jacks

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Jumping jacks are a great cardiovascular exercise that can be incorporated into a HIIT routine for an extra boost.

This exercise also improves muscle tone, increases the body’s metabolic rate, and helps you lose weight.

  • Stand with your feet together and arms at your sides.
  • Jump your feet out to the sides while simultaneously raising your arms overhead.
  • Keep your knees slightly bent to reduce impact on the joints.
  • Quickly return to the starting position by bending your feet together and lowering your arms to your sides.

16. Burpees

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The burpee is a full-body, compound exercise combining strength training and cardiovascular conditioning elements. It targets multiple muscle groups and is known for its effectiveness in weight loss and improving overall fitness. Here’s how you can perform a burpee

  • Start in a standing position
  • Perform a squat
  • Kick your feet back into a plank position
  • Do a push-up
  • Jump your feet back to a squat position
  • Explosively jump up
  • Repeat

17. High Knees

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High knees are versatile, serving as an effective warmup, a cardio burst between strength training exercises, or a key element in HIIT or aerobic workouts. Incorporating such HIIT into your fitness routine can enhance cardiovascular fitness, burn fat, and strengthen abdominal and lower-body muscles. It also aids in preparing your body for more challenging activities.

  • Stand with your feet hip-width apart and arms at your sides.
  • Lift your right knee as high as possible, bringing it towards your chest.
  • As you lower your right knee, lift your left knee in a continuous and rhythmic motion.
  • Swing your arms in coordination with your legs as if jogging in place.
  • Perform high knees briskly to elevate your heart rate and engage your muscles.
  • Maintain a regular and controlled breathing pattern.
  • Exhale as you lift your knee and inhale as you lower it.

18. Mountain Climbers

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Mountain climbers are a highly effective cardiovascular exercise that engages the core, shoulders, and legs.

  • Begin in a high plank position, ensuring your back is straight and your head aligns with your spine.
  • Place your hands directly beneath your shoulders with arms fully extended and fingers facing forward, slightly spread apart.
  • Tighten your core muscles to maintain a stable plank position. This exercise targets both the lower and upper abs.
  • Alternately, pump your knees toward your chest, one at a time.
  • Keep the movement controlled, and avoid rocking your torso from side to side.

Aim for three sets of 30-60 seconds.

19. Runners Lunge

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The runner’s lunge is an effective HIIT exercise that targets the muscles in your legs, including the quads, hamstrings, and glutes, while also engaging your core for stability.

  • From standing, step back into a reverse lunge with your left leg.
  • Push through your right heel to return to standing, following through with your left leg to raise it in front of you at 90 degrees.
  • Place your left foot on the floor.
  • Repeat with the right foot, alternating for 30 to 60 seconds at a time.

20. Jumping Lunges

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Jumping lunges are a dynamic exercise that provides numerous benefits for overall fitness. This plyometric movement engages multiple muscle groups simultaneously, including the quadriceps, hamstrings, hip flexors, glutes, calves, and lower abs.

  1. Stand straight with your legs shoulder-width apart.
  2. Put your left leg in front, keep your spine straight, flex your knees, and go down.
  3. Jump, and before landing, put your right leg in front, with the left femur perpendicular to the floor (aka a lunge).
  4. Jump, and before landing, put your left leg in front.
  5. Do this at a higher intensity.

Perform jumping lunges for 30 seconds to 1 minute as part of high-intensity exercises. This can be repeated for multiple rounds, typically ranging from 2 to 4 rounds, with rest intervals between each round.

21. Kettlebell Swings

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Kettlebell swings are among the best HIIT exercises targeting the hips, glutes, hamstrings, and lower back muscles. This exercise also engages the core muscles and provides a cardiovascular workout.

  • Stand with your feet shoulder-width apart and place the kettlebell on the floor between your feet.
  • Hinge at your hips to reach down and grab the kettlebell handle with both hands.
  • Keep your back straight, chest up, and shoulders pulled back.
  • Keep your Knees bent.
  • Swing the kettlebell back between your legs, maintaining a slight knee bend.
  • Initiate the forward swing by forcefully extending your hips and straightening your knees to bring the weight in front of your chest.
  • Keep movement as controlled as possible and repeat.

22. Speed Skaters

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Speed skaters are a dynamic and effective exercise that targets the lower body, particularly the quadriceps, hamstrings, and glutes, while also engaging the core and improving balance. To perform speed skaters:

  • Stand with feet hip-width apart.
  • Leap to the right, extending the left leg behind and crossing it behind the right leg.
  • Simultaneously, swing your left arm across your body and bring the right arm behind you.
  • Land softly on your right foot with a slight bend in the knee, keeping the left foot off the ground.
  • Repeat the movement to the left side, crossing the right leg behind.
  • Swing your right arm across your body, bringing the left arm behind.

Aim for 3 to 4 rounds, doing 12-16 repetitions on each side per round. Adjust the rounds based on your fitness level.

23. Reverse Lunge and Kick

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By seamlessly integrating reverse lunges with front kicks, you engage multiple muscle groups and elevate your heart rate, making it an effective cardiovascular exercise. The absence of equipment makes it accessible for various fitness levels.

  • Begin in a standing position with your hands clasped together at your chest.
  • Step back into a reverse lunge, ensuring your front knee aligns with your ankle.
  • Propel yourself up through the balls of your back foot, swiftly bringing that leg forward into a front kick.
  • After the kick, smoothly return the leg to its position in the reverse lunge.
  • Repeat this sequence, alternating legs for each reverse lunge and kick.

Aim for 3 to 4 sets of 12-16 repetitions on each leg to experience the full benefits of this energizing HIIT workout.

24. Walkout

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The walkout exercise is a full-body HIIT workout that engages the core, stretches the hamstrings, and strengthens the upper body. It promotes flexibility, mobility, and stability.

  • Begin by standing with your feet flat on the floor, maintaining a hip-width stance.
  • Position your hands close to your feet, allowing a gentle stretch in your hamstrings.
  • Walk your hands away from your legs while keeping your legs straight. Continue this movement until you reach a high plank position, ensuring a straight line from head to heels.
  • Once in the high plank, engage your core and maintain a strong, neutral spine.
  • Slowly walk your hands back towards your feet, maintaining the straight alignment of your legs.
  • Feel the stretch in your hamstrings as you return to the starting position.

Incorporate this exercise into your routine as a warm-up or part of a comprehensive workout. Perform 2 to 3 sets of 8-12 repetitions, adjusting based on your fitness level and goals.

We recommend checking out fitness blender for more HIIT workouts, visual guides, and motivational instructors to accompany these workouts.

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