5 HIIT Workouts That Help Women Lose Weight

HIIT-Workout
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Have you gained weight because of changes in lifestyle or stress? You may have gained weight due to various reasons or might have had extra weight since childhood. In either case, you don’t have to live with it for life. Here’s why!

Carrying excess weight can increase the risk of various potential health ailments, including type 2 diabetes, cardiovascular diseases, hypertension, and more.

For staying fit, you can try various cardio exercises such as running, walking, and jogging. You can also opt for another effective workout pattern – HIIT.

Are you just getting into the HIIT workout? Ladies, we have got you covered! Scroll down to explore HIIT workouts for weight loss in females!

What is a HIIT Workout?

HIIT, High-Intensity Interval Training has gained popularity over the years for one great reason – It works! So, what exactly is HIIT?

HIIT is a series of short bursts of intense exercise.  It is a form of interval training that alternates between short bursts of intense activity followed by a minimum rest period.

The primary goal of HIIT is to burn calories and build muscles. The best part? It shows excellent results for women as well as for men.

HIIT workouts are generally anaerobic, unlike traditional aerobic cardio exercises. It means HIIT doesn’t use oxygen as its major energy source. Instead, they depend on creating phosphate to gain the power for explosive activity. Even though they can’t last long, they will give the results because of the sessions that take a prolonged time.

It is safe to say that HIIT could be an effective addition to a PCOS weight loss plan as it also aids in regulating hormone secretion.

So, let’s dive right into some beginner-level HIIT workouts that you can try. But before that, please remember this:

If you have any bodily aches or pains, please get that treated first. You must do HIIT workouts ONLY under the guidance of an expert and before doing so consult a physiotherapist to understand if it’s suitable for your health condition.

5 Beginner HIIT Workouts for Women

To help you, here we have listed the best 5 beginner HIIT workouts for women for effective and long-term weight loss solutions.

Before you start sweating, ensure to do the warm-up. This part of the exercise routine will protect you from any injuries.

1) High Knees

It is the most efficient HIIT workout for weight-loss in females that works on the lower abs, hamstrings, hip flexors, glutes, and calves. It also improves the endurance, balance, and coordination of the muscles. You can do at least 50 high knees in a day.

Steps

  • Stand straight and keep your legs shoulder-width apart.
  • Jump, bring your right knee up, and position your right foot back on the floor.
  • Now jump again, bring your left knee up, and position your left foot on the floor.
  • Repeat the steps alternatively at high speed, mimicking jogging with knees in a higher position.

2) Jump Squats

This HIIT workout focuses on building lower body strength and is beneficial for the core of the body. It can act as an effective alternative to regular squats and get the heart pumping and increase calorie burning.

Steps

  • Start by standing with your feet shoulder-width apart and your toes pointed forward. Your arms should be on your sides.
  • Now bend your knees, lowering your hips as if you were sitting on a chair. Keep your back straight, and your knees should be in line with your toes.
  • When your thighs are parallel to the ground, immediately jump up explosively. As you jump, extend your arms straight up above your head.
  • Land softly back on the ground with your knees bent and go immediately back into the squat position.
  • Repeat the exercise for the desired number of repetitions or for the prescribed time period.

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3) Mountain Climbers

Mountain Climbers is a HIIT workout that can do wonders on your upper and lower abs, shoulders, hamstrings, glutes, and quads. It is also an effective way to improve your muscles’ flexibility and heart health. Begin the exercise with 2 sets of 10 repetitions for each leg.

Steps

  • Move into the plank position with your hands wider than the shoulder-width to keep your core engaged. Your elbows should be below your shoulders.
  • Flex the right knee towards your chest without moving the hips.
  • Now, bring the right leg back to the position and do it with the left knee towards the chest.
  • Move the left leg toward its original position.
  • Do these moves at a higher speed without lifting your hips.

4) Modified Jumping Jacks

Modified jumping jacks are a form of jumping jack exercise that can be performed easily even at home. It focuses on the cardiovascular system and strengthens the leg muscles and improves coordination and agility.

Steps

  • Start by standing with your feet together and your arms positioned comfortably at your sides.
  • Now jump slightly and open your legs simultaneously while raising your arms to the sides and overhead.
  • As you land, jump back to the starting position, bringing your feet together, and lower your arms to the original position.
  • Repeat the exercise as per your fitness level and goals or a specific duration.

5) Flutter Kicks

One of the highly effective forms of HIIT exercises is Flutter Kicks. They target the lower abdominal muscles and hip flexors and help strengthen the core muscles and improve stability while burning calories.

Steps

  • Start the exercise by lying flat on your back with your arms resting under your buttocks.
  • Lift your legs a few inches off the ground, keeping them straight and close together.
  • Begin the exercise by alternating small, rapid up-and-down movements of your legs, creating a flutter-kick motion.
  • Maintain a steady pace and continue the movement for up to 30 seconds.

People with aches and pains are advised to treat the pain first, followed by starting low-intensity workouts focussing on aerobic training & supervised resistance training.

Frequency of HIIT Workouts for Weight Loss

Before starting HIIT, consult your physician for preventive measures and restrictions. Why the caution? It will help you know whether the program is the right fit for you and enable you to gain a personalized exercise regime plan.

Now, let us take note of the frequency and duration. The sweet spot for HIIT exercise is 20-30 minutes, providing effective weight loss results. The frequency will exhaust the core muscles and burn extra calories, to build strength and endurance. Nonetheless, the duration can be extended up to 60 minutes, depending on your fitness goals.

You must be kinder to your body, allowing yourself to rest and respect the pace. If you feel any red flags like severe pain, consider it the time to take stock. Though mere soreness is common while doing HIIT, the degree of pain should decrease as your body adapts to the intensity of every consecutive workout.

Benefits of HIIT Workouts for Women

From preventing aging to improving insulin sensitivity, entering the HIIT zone allows you to reap the maximum benefits in the long run. Let us explore the benefits of adding HIIT to the weight loss program for women.

1) Increased Metabolism and Fat Burning

HIIT workouts elevate post-exercise oxygen consumption, leading to continued calorie burn even at rest. This boosts metabolism, aiding in long-term fat loss.

2) Improved Cardiovascular Health

HIIT workouts lower blood pressure and reduce the risk of cardiovascular conditions, making them ideal for maintaining a healthy heart.

3) Reduced Insulin Resistance

HIIT exercises help regulate blood sugar levels, benefiting those with diabetes or prediabetes and promoting stable energy levels throughout the day.

4) Time-Efficient Workouts

HIIT is a convenient option for busy individuals, as it can be easily incorporated into a packed schedule, providing efficient calorie burn and adaptable weight loss results.

Fittertake

Deciding to lose weight is a personal choice and is often considered a challenging and confusing endeavour due to various myths.

If you are wondering how to make healthy swaps and incorporate exercise into your daily lifestyle, #WorryNot.

At Fitterfly, we understand that different people have different weight backgrounds, lifestyles and medical conditions. So, you might be facing issues to achieve the kind of weight loss that’s been recommended for you.

In our Weight Loss Program, expert coaches from the field of Nutrition, Physiotherapy and Psychology come together to help you achieve your fitness and health goals.

Join us to see how we help in transforming your life.

- By Fitterfly Health-Team
No more postponing exercise plans.

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