Introduction
HIIT is a training approach whereby an individual engages in vigorous physical activities for several comprehension with short or without a break period at relative intensity. The goal of HIIT is to put your body through stress and then rest before applying stress once more in order to perform another high intensity movement. This kind of training is among the most liked training techniques which people searching for a method to burn fats within the shortest possible time have opted for and which has been proved to work by researchers.
In this article, you will find out 15 HIIT workouts for women that will eventually make you lose more fat. The kind of workouts listed has been selected depending on the efficiency, effectiveness and the equipment needed. For beginners, HIIT workouts for 10-15 minutes have been included as well as workouts for the advanced HIIT athletes.
1. The Classic HIIT Workout
The traditional HIIT workout is perhaps one of the easiest ways through which one can lose fat within the shortest time possible. This workout means that one exercises for 30 seconds and then rests for the same amount of time. For example, for minutes 10 – 12 of your exercise you could do push ups, running in place, squats, even anything with explosive movement. Perform this cycle for about 15-20minutes, you are on the right track if you want to achieve maximum fat loss.
2. Tabata Workout
HIIT workout is called Tabata; during this workout, it is practiced intensively for 20 seconds and then 10 seconds of rest. These cycles are repeated eight times, so it lasts four minutes total. Tabata workouts can be done with any exercise like squats push ups or mountain climbers and many more.
3. Boxing HIIT Workout
That’s why, if you want a HIIT workout a little more intense check out the boxing HIIT workout. It comprises sets of pummeling combinations and interval breaks in form of punches performed with full force. The workout remains quite vigorous, but it helps for the burning of calories and fats in the body.
4. Jump Rope HIIT Workout
This HIIT workout is based on good old high intensity jump rope exercise, which is known to burn fats right through, quickly. It is set of short periods of high-intensity jump rope exercise interrupted by short breaks. The workout is scalable based on your fitness status but expect athletes to incorporate double-under or some jump rope movements with weights.
5. Kettlebell HIIT Workout
As we well know, kettlebells are exercise equipment that helps to build up muscles and burn fat at the same time, which is exactly what happens in HIIT. This workout is comprised of high intensity kettlebell movements followed by rest intervals. This kind of workout is good for circuits such as kettlebell, snatches or clean and presses.
6. Rowing HIIT Workout
Rowing is one of the most effective exercises to lose calories and fats and this HIIT workout incorporates it fully. Instead, it's high intensity rowing for intervals and low intensity intervals in between. The ‘freeters’ can add a few more bits of intensity by using short bursts like sprinting or climbing hills in combination with rowing.
7. Plyometric HIIT Workout
Next, plyometrics is a type of training based on explosive movements, so it will be perfect for a HIIT training. This workout is a combination of plyometric movements, including box jumps, squat jumps, or depth jumps, and rests.
8. Battle Rope HIIT Workout
Battle ropes are pretty common in the fitness realm and are perfect for HIIT. This workout involves doing high intensity battle rope exercises like slam, wave, or whip crack and then taking rests in between.
9. Bodyweight HIIT Workout
Unlike some HIIT workouts that need equipment such as weights, this one is equipment free so it is perfect for people with lots of work to do or little space. This routine is Otherwise referred to as the bodyweight circuit in which one performs exercise like push-ups, squats and lunges and rests in between.
10. Indoor Cycling HIIT Workout
Indoor cycling or spin class is a preferred method of weight loss and enhancing the flow of blood in the body. This HIIT workout entails performing biking exercise at high intensity and then at varying levels of intensity followed by resting. A targeted athlete can further the intensity through sprints or hill ascend in their training program.
11. Ski Erg HIIT Workout
Ski erg is a special exercise machine that was originally designed to replicate the action of cross-country skiing. This HIIT workout entails incorporating ski erg intervals of high intensity and consisting of rest time intervals. Since HIIT works with intervals, you can reduce the magnitude of the interval and the time you spend working out to make it possible for you.
12. So here is some boxing and rowing HIIT workout.
Rowing and boxing have been integrated in this HIIT exercise program because it offers to melt away fat and construct muscle all at the same time. The workout employs forms of punching coupled with boxing combinations and row exercises with breaks in between.
13. The following is the kettlebell and battle rope HIIT workout.
This is a high intensity interval training HIIT which combines both kettlebell and battle ropes, perfect for individuals seeking to strip fat whilst gaining strength. Basically, the workout combines high-intensity workouts with kettle bells and battle ropes with breaks in between.
14. Plyometric and Indoor Cycling HIIT Workout
This workout consists of both the plyometric and indoor cycling and is perfect for those individuals seeking HIIT workout that targets the fat and enhances the cardiovascular muscle. The workout includes performing plyometric movements at high intensities and indoor cycling with intermissions filled with rest.
15. Weight and Rowing HIIT Training
As a HIIT workout that incorporates both bodyweight and rowing, anyone looking to get lean and muscular should consider this workout. The workout consists of performing bodyweight exercises at high intensity and rowing with the ergometer at high speed, then taking short breaks.
Conclusion
This is possibly the reason why HIIT workouts are regarded as the best and most efficient way of losing fat. These fifteen top HIIT workouts will help to ensure that you achieve your fat loss goals when you include them in your fitness plan. Lastly never forget your warm-up, drink your water throughout and don’t disregard your body signs during these workouts. By sticking to these principles and staying diligent about your exercise and meals, you’ll easily develop a slim and muscular body you have always dream of.
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