HIIT Workout for Women at Home

HIIT workouts are a great way to get in shape, lose excess fat and improve your health. They involve high-intensity exercises that help you lose as much weight in the quickest ways possible.

You will find that adding a few HIIT workouts to your daily routine can make a big difference in your overall health, especially cardiovascular health. HIIT workouts can be challenging, but the results are satisfying if you are ready to keep up the hard work.

If you are just getting started, you might be confused over which is the best HIIT workout routine to use. That is the reason we have taken the liberty of outlining the best ways.

But first, let us give a brief introduction on HIIT for newcomers.

What Is HIIT?

HIIT refers to High-Intensity Interval Training. It is a workout routine that involves doing rapid and high-intensity activities that usually last several minutes for every set, followed by short recovery periods.

HIIT aims to enable a person to burn as much fat as possible over a short time. It is usually rapid and leaves the trainer rugged. The body adapts quickly, making it an effective training method.

It has been found to provide quick benefits when compared with other methods like jogging or cycling. This makes it ideal for those who want to achieve fitness goals fast.

The key benefit of this type of exercise lies in its ability to enhance metabolism by increasing energy expenditure while simultaneously boosting calorie burning.

Besides being beneficial from a metabolic standpoint, HIIT also helps athletes build strength faster than traditional cardio routines.

Why You Should Consider HIIT Workouts

HIIT workouts for beginners do not require you to hit the gym as you can do them from the comfort of your house.

However, that is not the only reason why you should consider them. There are several reasons why they would be a good idea.

1. Suitable for fitness: Burn calories

HIIT workouts burn calories and fats fast. If you want to try them out, it means you have recognized a need to lower your body weight or get fitter. There is no better way to cut away the excess weight than HIIT workouts.

They are ideal for that person who prefers working out from their home’s comfort and does not like long workouts.

2. Increases muscles mass

HIIT workouts are famous for their intensity. The high intensity by which you do them will help you increase your muscle mass and bulk up your physique.

We do not know about you, but an improved physique is one of the main goals when using HIIT workouts.

3. No equipment needed

Another reason you should consider HIIT workouts is because you would not need any equipment. Most other workout routines might require you to have certain equipment, but HIIT is an exception.

4. Increases metabolic rate

Do you want to increase your metabolic rate and burn down fats faster? Try HIIT workouts. As you exert your body and push it to the limit through high-intensity activity, you will improve your metabolic rate. That is why it is often lauded as one of the fastest ways to burn down fats and lose weight.

5. Improves oxygen consumption

Since you will be doing energy-intensive exercises, your body will consume more oxygen. Since HIIT workouts will be out in the open or the backyard, you will increase your oxygen consumption.

6. Better cardiovascular health

When we talk about improving our heart condition, many people think of going on a diet program. However, there are some things we could do to keep ourselves healthy and fit. One such thing is exercising regularly. Regular practice of HIIT workouts will go a long way in keeping us fit and strong.

7. Helps prevent diseases

Many studies show that individuals who engage in regular physical activity tend to live longer as well. In addition to that, they also exhibit fewer risk factors that lead to chronic illnesses.

8. Prevents injury

Injuries are common occurrences among people who work out too hard without proper guidance. Although injuries may happen anytime during these types of workouts, they can occur due to improper technique. When performing HIIT workouts, you must perform each move properly so as to avoid injuries.

9. Enhances mental state

Studies reveal that engaging in moderate aerobic exercise improves brain function and enhances cognitive performance. It also shows that high-intensity intervals can stimulate brain functions including memory retention and cognitive performance. They also suggest that high-intensity interval workouts could possibly reverse the age-related decline.

10. Healthier lifestyle

If you spend less time sitting around watching TV or surfing the web, you will find yourself having fewer problems associated with obesity. Also, if you eat healthier foods then you will feel better overall.

11. Helps relieve stress

According to research, those who engaged in regular physical activities did report lower levels of depression than those who were inactive. Furthermore, they say that these individuals had higher self-esteem compared to others. This means that HIIT workouts can make you happier and boost your moods.

12. Boost immunity

Studies indicate that vigorous outdoor activities can enhance your immune system. Exercise has been shown to help reduce inflammation while increasing blood flow which helps flush toxins from your body. 

What Is the Best HIIT Workout Routine for Beginners?

This is a basic foundation HIIT workout for women who are getting started to give HIIT a try. It comprises of some basic exercises together with cardio movements. This is to help give a headstart to build your fitness level and eventually increase your appetite for a more challenging advanced routine.

Ten Minute HIIT Workout 

Jab, cross (right side)

Jabbing means throwing punches. In this case, you throw them to the front, then cross to the right side. You have to stand with your right foot before your left foot before throwing the punches.

As you punch to the right, ensure your body rotates as you throw your left arm to the side. Repeat this procedure on the left as well.

Jumping Jacks

Stand straight with your legs apart with arms by the side of the thighs. Then jump with your feet apart as you raise your arms. You should ensure you do this as fast as possible and repeat it as many times as possible.

If you find the jumping jacks too hard, then you can step from side to side as you raise your arms.

Sumo Squats

Place your legs somewhat more expansive than your hips while your toes are pointed out at an angle of 45 degrees. Maintain the weight in the heels, lower your body and bring it as close as possible to the ground. Use your backside and quads, then go back to the initial position.

Take a rest with stretches (overhead), a reverse lunge, together with forward folds.

20 Minute Workout 

This workout will involve five full-body exercises. Ensure you do several reps for each 45-second interval before getting a 15-second rest. Repeat the cycle after resting.

This workout will involve making pushups, triceps dips, butt kicks, squats, and side lunges.

Pushups

If the traditional pushup is too much of a challenge, you can use a chair. Place your hands on the chair, then slowly lift your body while keeping your stomach taut.

Squats

You can also use a chair when doing squats. Ensure your feet are below the hips while you concentrate your body’s weight on the heels.

Butt Kicks

Here, you are supposed to jog or walk briskly in place while ensuring your heels touch your butt. Could you do it for each leg, left and right?

Triceps Dips

Hold a chair or a table with your palms and hands behind your back such that you are facing away from the table or chair, then slowly lower and lift your body. Lower your body as low as possible, then raise yourself again.

Side Lunges

Put your weight in your heels while the toes face upwards, then left lunge as you keep your knee slightly above the toes—shift between your alternate legs.

30 Minute HIIT Workout

This workout will also involve three rounds of working out. You will start with pushups followed by jumping jacks, butt kicks, sit-ups, side lunges, squats, and triceps dips.

We have already described how to do the workouts in the other sections. However, you will have to do each exercise for 30 seconds before cooling with overhead stretches, a quad stretch, and forward lunges.

Final Thoughts

If you thought starting out on HIIT was complicated, then we hope we have helped demystify HIIT workouts for you. HIIT workouts will enable you to burn more fats and calories, significantly helping your weight loss aspirations. It can also lift your lifestyle to a healthier level.

Go try the HIIT workout routines for beginners that we have outlined here for you. You will thank yourself for the hard work at the end of your routine when the results show. All the best!

Common Questions

How Many Times Per Week Should You Do HIIT Workouts?

If you want to lose fat fast, then make sure that you perform one set per day. If this seems like a lot, then you need not worry because there is no reason why you should be concerned about overdoing your cardio regimen. In fact, if you get used to going through the HIIT workouts regularly, it would become easier for you to stick to them. For instance, if you perform HIIT twice a week, you may feel tired during every session; however, once you get accustomed to exercising daily, you will see that you don’t suffer any negative effects due to exhaustion even though you spend most of your time sweating heavily.

Are HIIT Workouts Right for YOU?

The truth is that everyone has different fitness goals. This means that some people might find HIIT workouts challenging but others won’t care whether they are easy or difficult. The good news is that this doesn’t matter since you will still reap all the health benefits associated with regular cardio exercises. With the help of HIIT workouts, you could improve your stamina levels and enhance blood circulation which helps boost metabolism and burn fat faster.

Do HIIT workouts burn belly fat?

Yes! You heard us correctly. To begin with, HIIT sessions promote heart rate increases, thus triggering an increase in calorie-burning activity. By combining high-intensity intervals along with continuous aerobic activities, you will be able to reduce abdominal fatty tissue. Furthermore, HIIT also improves insulin sensitivity thereby reducing the risk of diabetes.

How to Handle HIIT When You’re Over 40

It goes without saying that age does play a role in determining what type of cardiovascular training plan works well for you. While younger individuals typically prefer low-intensity programs, older adults tend to favor high-intensity ones. Nonetheless, regardless of age, many experts recommend doing HIIT workouts 3 times a week. A typical HIIT routine involves alternating short bursts of intense efforts with lower-intensity periods where rest is allowed. Thus, HIIT entails running up hills, cycling uphill or down, skipping rope, etc., among other things.

What Can I Expect From My First HIIT Session?

Your first few minutes into a HIIT program will likely include fatigue, dizziness, and lightheadedness. However, these sensations usually pass within 10 minutes so you shouldn’t let them bother you too much. Once you start feeling better, you can keep increasing the number of rounds until you reach around 8–10 rounds on average. After completing each round, take 5 deep breaths and relax before moving on to the next round.

Is Strength Training or HIIT Better?

When it comes to weight loss, both strength training and HIIT offer similar results. However, when considering overall wellness and physical performance, strength training tends to outperform HIIT. As such, if you have been looking for ways to build muscle mass while losing body fat, consider adding resistance training to your exercise routines. On the other hand, if you only focus on burning calories by performing HIIT workouts, you’ll soon notice that your muscles aren’t getting stronger. So, the best is to integrate both the calorie-burning benefits of HIIT and muscle-building efforts from strength training.

Can I Create My Own HIIT Workout?

Absolutely! It’s never hard to come up with new ideas for exercise routines like HIIT. All you need is motivation as well as determination to stick to whatever goal you set out to achieve. If you want to lose weight fast, then try incorporating interval sprints into your daily schedule. Or, if you just want to get more fit, you should definitely give HIIT a shot. These types of workouts not only produce great results but you don’t even feel tired afterward.