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HIIT workout for women

Beginner's Bodyweight HIIT Workout for Women

Looking for a beginner friendly HIIT workout for women you can do at home? 

Then discover one of the best workouts: HIIT.

HIIT is short for high-intensity interval training.

It's a training style where you give 100% effort through quick, intense bursts of exercises. It's then followed by a short period of recovery.

With HIIT workouts, you can burn calories, melt fat, and lose weight in half the time of your normal workouts. 

This is because HIIT workouts constantly challenge your body in new ways. 

This HIIT workout especially is effective for challenging and revving up your metabolism. 
  
This only means after this HIIT, you'll be burning calories 24/7. It also helps you avoid plateaus, beat boredom, and speed fat loss.

While this routine is a mix of classic exercises like pushups, and squats, the difference is in how you do them. 

It takes the most classic, best exercises around, and by making it high-intensity, you max out your fat burn. 

If you are ready to burn some serious calories, lose weight, and get in the best shape of your life, let's get started.

Bodyweight HIIT Workout

Perform all the exercises in circuit. Rest for up to 1 minute between sets. Do 10-12 reps each for a total of 3 sets.

* Scroll down past the image to get more detail on each move. 

Bodyweight workout routine for beginners

* Read and follow each of the exercise descriptions for proper form and safety.

1. Squats

Stand as tall as you can with your feet spread shoulder-width apart.

Bend at the hips to lower your body as far as you can by pushing your hips back and bending your knees. Pause for 1-2 seconds, then push yourself back up to the starting position.

Continue for the prescribed number of repetitions before moving on to the next exercise.

2. Jumping jacks

Stand with your feet together and your hands down by your side.

In one motion, jump your feet out to the side and raise your arms above your head.

Immediately reverse that motion by jumping back to the starting position.

3. Push-Ups

Get down on the ground and place your hands on the floor under your shoulders. Extend your legs behind you.

Your body should form a straight line from head to heels. Keeping your back flat, bend your elbows to lower your chest towards the floor. Pause for 1-2 seconds then push back up to the start. Do 10-15 reps

4. Reverse Lunges 

Start by standing with your feet hip-shoulder width apart and hands at your hips.

Take a large step backward with your right foot into a reverse lunge position. Lower your body until your right knee almost touches the floor.

Returning to the standing position by pressing your left heel into the floor and bringing your right leg forward. That's one rep. Do 10-15 reps, then switch sides and repeat.

2. Dips

Position yourself up onto a bench, chair or step as long as it is stable and secured to take your body weight. Hands should be shoulder width apart fingers facing forward and elbows pointing backwards with a slight bend in the elbows.

Extend your legs out in front of you with a slight bend in the knees. 

Slowly lower your body until your shoulder joints are below your elbows. Push back up until your elbows are nearly straight. Do not lock the elbows.

6. Plank

Start by lying face down on the floor and prop yourself up on your forearms and toes, with your body forming a straight line.

Now contract your abs and your glutes as tightly as you can and hold this position for 30-60 seconds.

Take Home Message

There you have IT! A quick and simple HIIT style workout you can do at home to burn calories and lose weight.

Overall get in amazing shape. No-equipment needed.

This HIIT workout will show you that your body is the only workout tool you need to get in shape. 

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What do you think of the workout? Did you enjoy it? Was it challenging enough for you? Leave us a comment below to let us know.

 



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