HIIT exercises for women are the most effective and fastest to achieve some results, without having to waste hours that could be spent at the gym. Are you always at home and want to know high intensity exercises you can do without going to the gym or purchasing expensive gym gears? Then continue reading.
Everyday, a lot of women seek exercises that are short and intense in nature. And above all, can burn fat and increase energy levels.
HIIT workouts involving women could be performed in your living room using no equipment and very little space.
The exercises that will be examined soon are designed for women who desire to see quick results without necessarily heading to the gym everyday. These exercises will balance your strength, endurance and stamina without needing to spend your entire day at the gym.
You are in the right place should you want something that is just simple but strong. This is a guide that is specifically designed to suit you.
And now it is time to make a plunge into the realm of HIIT exercises designed to help women that you can now perform at home.
Best HIIT Exercises For Women At Home Who Want Quick Changes
Some of the best HIIT exercises for women targeted to the body, core, and lower body are listed below, and all these exercises are showing results within a short time once done regularly. Every step is described in such a way that by using it you can do a good exercise to avoid a painful experience and achieve better performance.
1. Jump Squats
Jump squats are an effective method of tightening your legs, butt, and belly as well as getting your heart rate elevated. Keep your feet hip-width apart, squat down, and press and press with your heels until you are rising straight off the ground. Get down softly in a squat and head into the next squat. Remember to be on your tippy toes and push through the legs to make it up.
2. Mountain Climbers
The mountain climber workout is specifically designed to drain fat from your core, arms and shoulders. Begin in a high plank and bring one knee to your chest, and then alternate the legs back and forth like running. Bring in your belly and keep the back straight.
Attempt not to over bounce so as to keep the movement under control.
3. Burpees
Burpees can be difficult and wild. Stand you on the floor and put your hands on the floor, jump up into a plank, do a push-up, and then jump your feet back into a standing position with a leap. This movement activates all and increases the heart rate in several seconds.
4. Reverse Lunges
Reverse lunges attack the thighs and butt. Starting in a standing position, step backwards with one of your feet to a deep lunge, and press through the front of your heel to come back to your position. Switch legs and repeat. Stay straight in the chest and keep the front knee above the ankle.
5. Plank Jacks
Plank jacks include cardio and core activities. Begin in a high plank with hands underneath shoulders and immediately proceed to jump feet wide and together as in jumping jacks in a plank. This makes your core work as well as increases your heart rate.
6. Skater Lunges
Skater lunges develop stability and get the legs in shape. Balance on one leg on the back at right angles, squat on the ground on one leg, and swing your arms in a similar fashion to skating on the ice. Take off and change to the other side. Movements should be short and slow so that more muscle is engaged.
7. Flutter Kicks
Flutter kicks are done when you are on your back and keep your legs straight. Raise up both feet a few inches off the floor and kick up and down in small and fast motion. Continue pushing your back against the floor and your stomach in.
8. Tuck Jumps
One of the strength and cardio combos is a tuck jump. Jump and bring your knees to your chest, and then land softly, and repeat. It is not complicated and still requires strength and involvement in all body parts. Works best in short bursts.
9. Dead Bugs
The dead bugs also assist in training the core and also guarding the spine. Lie in a back position with the arms straight towards the ceiling with a knee bend at 90 degrees. With one arm and the other leg, slowly straighten your back, raise, and then go back with a straight back.
10. Jumping Lunges
Jumping lunges are very tough yet effective in the legs and glutes. Begin in a lunge and jump in midair to change legs and be in a lunge on the other side. On landing, keep your chest up and knees bent so as to keep safe.
11. Leg Raises
Leg raises are like magic on your lower abs. Lay flat, keep legs straight, and then raise them straight up. Bend at the back without resting on the floor. Put your hands below your glutes to support the lower back.
12. Standing Oblique Crunches
Standing oblique crunches help to tone your waist side. Keep feet flat with a shoulder gap, and raise one knee towards the side of the body and move the same side of your elbows down to meet the up. Go back to the beginning and do it out to the other side.
13. Side Plank
Side plank dips spur your obliques. Take the side plank position with the elbow under the shoulder. Reduce hip position to the floor, and raise it up. Always maintain small, slow movements.
14. Punch Jabs
Jabs will attend to your arm fat. Punch forward, jumping with arms swapping, in fighter pose. Use your core and a little twist with every jab to add an additional burn to the abs.
Daily Routine for HIIT Exercises for Women Who Want Fast Progress
You should keep a minimum of 5 times a week for these HIIT exercises. We also recommend that you maintain about 30 minutes each day when performing these exercises. It is important you interchange these exercises too so you can get full and quick results. Most importantly, set a time that will allow you to exercise for 40 seconds and rest for 20 seconds.
When you do these exercises regularly, you are bound to experience some improvements in your stamina and muscle tone. When you consistently perform them by the 4th week, you are sure to see major changes. By the way, it is important you compliment your period of exercise by minding the foods you eat.
Your workout period is the time to take a serious cut down on fatty foods and focus on highly nutritional ones. Also ensure you keep your body hydrated at all times when working out
Benefits Specific to Women Doing HIIT at Home
HIIT exercises do not only stop fat. In the case of women, they are used to control hormones, reduce the symptoms of PMS, improve mood, and strengthen bones.
HIIT does not overwork the body with prolonged sessions. The outcome is the decrease of cortisol that promotes metabolism and minimizes belly fat. HIIT is quick yet powerful.
Conclusion
HIIT workouts are among the best exercises that you can perform at home. These exercises will not require you to spend hours running on a treadmill. When you perform them consistently, you can effortlessly burn fat and tighten your muscles. Also, due to their short sessions, they perfectly fit into schedules of busy women
Stay consistent. Track your wins. It is important to remember that strength is not created through perfect exercise, but by turning up when it is necessary.
These HIIT exercises for women will help you maintain your fitness and health. You only have to take it one repetition at a time.
Thank you for reading!
