You have most likely come across HIIT workouts at the gym, but have you ever thought to yourself ‘wouldn’t it be nice to do this at home?’ Luckily, most HIIT workouts can be done within the comfort of your own home and many do not even require equipment. Let’s go on to learn 4 examples of HIIT workouts for women at home.
4 HIIT workouts for women at home
1 – Cardio HIIT Workout for Women
Workout Time: 16-29 minutes Equipment Needed: None (Yoga Mat Recommended)
This basic cardio workout is an easy HIIT workout for women at home that will train your body to become a fat burning machine.
How To: Start with the tailored warm-up and then move through the exercises, with short rests in between. Begin the workout and do it as intensely as you can. The idea is to keep your heart rate elevated. Skip any exercises that cause pain or discomfort. Be sure to end with a cool down and stretch.
Tailored Warm-Up:
- Plank Jacks: 30 seconds
- Cross Body Crunches: 1 minute
- Lying Leg Rotations: 1 minute
- Plank Jacks: 30 seconds
- Cross Body Crunches: 1 minute
- Lying Leg Rotations: 1 minute
Cardio HIIT Workout. Circuit:
- Swinging High Kicks: 40X (20 per leg) Rest: 20 seconds
- Squat Reaches: 24X (12 per arm) Rest: 20 seconds
- Bent Knee Leg Raises: 15X Rest: 20 seconds
- One Arm Plank With Rotations : 30X (15 per side) Rest: 20 seconds
- Side Plank: 1’ 20” (40” per side) Rest: 20 seconds
- Superman Raises: 15X Rest: 20 seconds
Repeat 2 more times. Complete the circuit a total of 3 times. Cool down and stretch.
2 – Core HIIT Workout for Women
Workout Time: 15-28 minutes Equipment Needed: None (Yoga Mat Recommended)
This Core HIIT workout is for beginners.
How To: Start with the 2-minute tailored warm-up. Start with the tailored warm-up and then move through the exercises, with short rests in between. Begin the workout and do it as intensely as you can. The idea is to keep your heart rate elevated. Skip any exercises that cause pain or discomfort. Be sure to end with a cool down and stretch.
Tailored Warm-Up:
- One Arm Plank With Knee Touches, 30” per side: 1 minute
- Jumping Leg Tucks: 30 seconds
- Plank: 30 seconds
- One Arm Plank With Knee Touches, 30” per side: 1 minute
- Jumping Leg Tucks: 30 seconds
- Plank: 30 seconds
Core HIIT Circuit:
- Plank: 40” Rest: 15 seconds
- Cross Body Crunches: 60X (30 per side) Rest: 15 seconds
- Lying Leg Raises: 30X Rest: 15 seconds
- Bicycles: 60X (30 per side) Rest: 15 seconds
- Superman Raises: 30X Rest: 15 seconds
- Plank: 40” Rest: 15 seconds
Repeat 2 more times. Complete the circuit a total of 3 times. Cool down and stretch.
3 – Full Body HIIT Workout for Women
Workout Time: 16-29 minutes Equipment Needed: None (Yoga Mat Recommended)
How To: Start with the tailored warm-up and then move through the exercises, with short rests in between. Begin the workout and do it as intensely as you can. The idea is to keep your heart rate elevated. Skip any exercises that cause pain or discomfort. Be sure to end with a cool down and stretch.
Tailored Warm-Up:
- Swinging High Kicks: 40 seconds
- High Knees: 40 seconds
- Abdominal Cocoons: 20 seconds
- Swinging High Kicks: 40 seconds
- High Knees: 40 seconds
- Abdominal Cocoons: 20 seconds
Full Body HIIT Circuit:
- High Knees: 50X (25 per leg) Rest: 15 seconds
- Swinging High Kicks: 50X (25 per leg) Rest 15 seconds
- Forward Lunges: 50X (25 per leg) Rest 15 seconds
- Push Ups: 20X Rest 15 seconds
- Sit Ups: 25X Rest 15 seconds
- Plank: 50” Rest 15 seconds
Repeat 2 more times. Complete the circuit a total of 3 times. Cool down and stretch.
4 – Upper Body HIIT Workout for Women
Workout Time: 16-29 minutes Equipment Needed: None (Yoga Mat Recommended)
How To: Start with the tailored warm-up and then move through the exercises, with short rests in between. Begin the workout and do it as intensely as you can. The idea is to keep your heart rate elevated. Skip any exercises that cause pain or discomfort. Be sure to end with a cool down and stretch.
Tailored Warm-Up:
- One-Arm Plank With Rotations: 30” per side, 1 minute total
- Push-Ups: 30 seconds
- Plank: 30 seconds
- One-Arm Plank With Rotations: 30” per side, 1 minute total
- Push-Ups: 30 seconds
- Plank: 30 seconds
Upper Body HIIT Circuit:
- Incline Push-Ups: 15X Rest: 15 seconds
- Sit-Ups: 20X Rest: 15 seconds
- Bench Dips: 15X Rest: 15 seconds
- Bicycles: 40X (20 per side) Rest: 15 seconds
- Wide Grip Incline Push-Ups: 15X Rest: 15 seconds
Repeat 2 more times. Complete the circuit a total of 3 times. Cool down and stretch.
5 – Toned Body HIIT Workout for Women
Workout Time: 15-28 minutes Equipment Needed: None (Yoga Mat Recommended)
How To: Start with the tailored warm-up and then move through the exercises, with short rests in between. Begin the workout and do it as intensely as you can. The idea is to keep your heart rate elevated. Skip any exercises that cause pain or discomfort. Be sure to end with a cool down and stretch.
Tailored Warm-Up:
- Swinging High Kicks: 40 seconds
- High Knees: 40 seconds
- Abdominal Cocoons: 20 seconds
- Swinging High Kicks: 40 seconds
- High Knees: 40 seconds
- Abdominal Cocoons: 20 seconds
Circuit:
- High Knees: 50X (25 per leg) Rest: 20 seconds
- Iron Chair: 25” Rest: 20 seconds
- Push-Ups: 15X Rest: 20 seconds
- Glute Bridges: 25X Rest: 20 seconds
- Plank: 40” Rest: 20 seconds
Repeat 2 more times. Complete the circuit a total of 3 times. Cool down and stretch.
Before getting started with HIIT workouts, speak with your doctor to make sure it is the right for you.
Don’t forget to download 30 Day Fitness Challenge to find out many other effective workouts to get fit. Start your free trial now!
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