HIIT Workout Routine For Women: Lose Weight Fast

Today we are going to talk about an HIIT Workout Routine For Women which will boost your metabolism to peak levels.

Hydration: I personally drink between 0.5 L- 1.0 L water after getting up. Try drinking at least 2-3 cups of water. Have a breakfast which is rich in proteins and wait about 20 min for digestion.

Try to drink about 2-3 Liters of water, you will know when you are hydrated correctly when your urin is crystal clear. We need to wash out all the toxins in your body so it can reach its peak levels.

Preparation: Focus. Sit down cross-legged, close your eyes, and breathe slowly and deeply 10 times, don´t listen to your thoughts, just listen to your breathing!

This is a full body routine, it means that you will work nearly every muscle in your body to enhance overall fitness and strength.

HIIT Workout Routine For Women

Exercise 1: Jumping Rope

The jumping rope is essential for starting your routine and warming up your whole body. When you have done the first round of this HIIT Workout Routine for Women you will come back to this exercise and boost your heart rate even more.

Do about 100 jumps with one or two legs, depending on your level and pass directly to …

Exercise 2: Rows

This exercise in this HIIT Workout Routine for Women is to strengthen your back. Your back supports your spinal column, a strong back is important to protect your column from pains and misfunctions. It assures stability and an upright position of your body. It is one important pillar of your bodies health and strength.

The important thing is that the distance between your hands should not be more than your shoulders, we want to do natural movements and protect our joints

Reps: 15 reps

Rhythm: 2 seconds up, hold 1 sec, 3 seconds down.

Breathe out when going up, breathe in when going down

Side note Push your chest out, never do an arch with our back.

Contract your abdominals, booty, and hips.

Rest: 15 sec

Exercise 3: Chair / Bench Dips

This one is to strengthen your triceps, arms, and shoulders. The HIIT Workout Routine for Women is including exercises which are really important for your overall balance and equilibrium.

Take a chair or a bench, place your hand’s shoulder wide on them with your fingers pointing in your direction where you are looking. Keep your column close to the chair and push up, only use your arms, don´t push up your abs, just stay contracted and use your arms.

Reps: 15

Rhythm: 2 seconds up, hold 1 sec, 3 seconds down.

Breathe out when going up, breathe in when going down

Exercise 4: Push Ups

This is also and important basic exercise in this HIIT Workout Routine for Women to strengthen your whole body and activate all muscles. It focuses on your chest and triceps, but also engages your abs, lower back, booty and even legs!

Reps: 15

Rhythm: 2 seconds up, hold 1 sec, 3 seconds down.

Breathe out when going up, breathe in when going down

Exercise 5: Squats

Now we switch to lower body and focus on our legs and booty. Squats are one of the most important lower body workouts, especially for your booty.

Place your feet shoulder wide one from another with your tips looking just a bit outwards. It is important that your toes have contact with the ground all the time to engage your booty completely.

Reps: 20

Rhythm: 2 seconds up, hold 1 sec, 3 seconds down.

Breathe out when going up, breathe in when going down

Exercise 6: Lunges

This one is also for your legs and booty. It strengthens the femoral and your core.

Place your feet shoulder wide and do one big step in front with one leg, keep your core straight and your body upwards. Keep switching legs one at a time.

Reps: 10 left + 10 right

Rhythm: 2 seconds up, hold 1 sec, 3 seconds down.

Breathe out when going up, breathe in when going down

Exercise 7: Mountain climbers

This will strengthen mainly your core, legs, shoulders and most of all it is an HIIT. That means that it will have an intense burning effect on your fat cells and giving you a much better condition. If done right, you should be sweating at this point!

Put yourself in a normal push-up position on the floor and start bringing your knees to your core, switching the legs as if you were really mountain climbing.

Reps: 20 seconds

Rhythm: 2 seconds up, hold 1 sec, 3 seconds down.

Keep breathing all the time, don´t hold your breath!

Now you know why they call it Mountain climbers!

Just turn around and lay down on the floor on your back and breathe…… stretch a little.

Exercise 8: Leg raises

Put your hands with the palms on the floor next to your body, now extend your legs, your toe should point up. Now move slowly up and down, if you are more advanced you can bring your feet back so you stretch your spinal column, if not just keep moving up and down. This exercise in the HIIT Workout Routine for Women is engaging all of your core.

Reps: 20

Rhythm: 2 seconds up, hold 1 sec, 3 seconds down.

Keep breathing all the time, don´t hold your breath!

Stop, count till 10 and start doing 10 sit-ups. Put your hands behind your neck, and look upwards, now use your core and abs and keep your head straight. Don´t use your hands and arms to get up, only your core and don´t pull your neck in front. Just move your core.

Reps: 10

Rhythm: 2 seconds up, hold 1 sec, 3 seconds down.

Keep breathing all the time, don´t hold your breath!

Exercise 9: Plank

Turn around, put yourself again in the push-up position but this time with your forearms on the floor, and your feet on the tips. Contract your whole body for 45 seconds.

Reps: 45 seconds

Rhythm: contract your whole body.

Keep breathing all the time, don´t hold your breath!

And now rest! The rest should be about 1:30 min – 2:00 min

Congratulations you did your first round! You should begin with 1-3 rounds, when you get more advanced you can do between 3-5, Expert 5-7, Master 7-10.

Do this HIIT Workout Routine For Women for 30 days, you can increase the reps, decrease the rest between sets, and increase the rounds.

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you will see what a great alternative it is in my article about the best rowing machines for women!

If you have any questions, please leave a comment below and I will answer you as soon as possible.

Talk to you soon!

Ciao Ciao

Simon