A woman deciding to go to a gym usually has a different aim than a man who goes to the gym. Unlike men, women do not crave for a broad and muscular body. They just want to shed the extra fat from the bodies and get in a good shape. That is why you would rarely see a woman lifting heavy weight at the gym. They mostly focus on cardio and moderate exercises that get their bodies in shape.
However, even as a woman, once you successfully make a routine of hitting the gym every day, things start becoming a little boring. You often have to miss parties and get-together just because you don’t want to break your workout routine. You know that going to the parties would mean high-calorie food and drinks which would ruin all your efforts.
In such situations, you wonder what is the point of having a fit body if you can’t show it off, and you wish if there was some better and more effective way of doing your regular workouts. Something that might require more efforts, but that would surely help you get better results in a very short time.
Why HIIT Workouts Might be Best for You?
According to research, a person doing 15 minutes of HIIT workout thrice in one week will get better results than by running on the treadmill for one hour. So, if you’re looking for instant results, and don’t want to spend a too long time in the gym, go for HIIT.
What Exactly is HIIT?
Don’t be troubled by the name, HIIT isn’t something very complicated. It involves just about the same usual exercises that you do in the gym. You just have to do them in different patterns. A 15 minute HIIT workout might involve three sets of single 5-minute exercise. This exercise is like two minutes of high-intensity activity alternated by three minutes of low-intensity activity or rest. Doing this is not only challenging but you’ll get to see immediate results as well.
Top 10 High-Intensity Interval Training (HIIT) Workouts for Women
Here’s a list of few HIIT Workouts For Women’s exercises that most of the gym going women would be able to do comfortably. (Since HIIT activities involve a higher risk of injuries, they should be done after a warm-up of at least 10 to 15 minutes.)
1. Sprint Plus Walk:
If you are a beginner and don’t want to trouble yourself with concerns about right or wrong form of an exercise, go for this one. It’s very simple. Just walk for 30 seconds, and after that, take a quick 30 seconds sprint. Do this 8 to 10 times and you’ll have a nice workout which will exhaust you as well.
2. Sprint Plus Jog:
This is pretty much the same as the last exercise. You just have to replace walking by jogging. Since it is more intense when compared to the last workout, 4 to 5 sets of it would be sufficient. It will greatly improve your stamina and also the conditioning of your legs.
3. Push-Ups Plus Push-Ups:
Once you know how to do push-ups in the right form, you can do this exercise. It is simple. Just do 10 push-ups and rest for 30 seconds, and again do 10 push-ups, and again rest for 30 seconds. You can do as many of these as you like, but you have to be a fitness freak to make it past the round 10.
4. Squats Plus Squats:
Here is one exercise that everyone will find both challenging and exhausting. It might be easier to do squats in the wrong form and spare yourself the trouble, but doing a complete air squat in the right form is a real woman’s job. Remember, you won’t get that butt by sitting on it. Fundamentally, the exercise itself is simple. You just have to do 10 air squats followed by 30 seconds of rest. Do as many of these as you can and that will give you a nice and intense workout.
5. Squats Plus Push-Ups:
Once you have a good deal of experience doing the above exercises, you can start combining them. You can combine the above two exercises to target your entire body in one exercise. Do 10 squats followed by 20 push-ups and then rest for 30 seconds or can alternate between squats and push-ups till you get 10 of each. Do as many sets of these as you can, but you surely won’t be able to many.
6. Sit-Ups Plus Jump:
This is a superbly simple exercise, but it is challenging at the same time. Do 10 sit-ups, and after that, stand up and jump as high as possible 10 times. Once you’re done with one set, rest for 30 seconds and start again. Remember, if you slouch during this exercise and don’t give your best, it will become easier but that will affect your results as well.
If you want just a single exercise to cover everything, then you can make your bet on Burpees. They are a little hard to do, and it takes time to get the right form, but ultimately you’ll get rewarded for your efforts. First of all, check out on YouTube how to execute a perfect Burpee or it’d be better if you ask a gym instructor to help you out with it. Do 10 of these followed by 45 to 60 seconds of rest. Once again, you can keep doing them till you are tired enough.
8. Sprint Plus Push-Ups Plus Squats:
If you really want to tone down fast, rather than making a pair of two exercises, you can make a triad of three. First, run as fast as you can, then stop, do 10 push-ups followed by 10 squats. After that, rest for about a minute and start once again. It sounds easy but if you have ever tried a hand at it, you know that it isn’t. You can do as many of these as you like. It is something that will benefit even the experienced athletes.
9. Prison Workouts:
As it is clear by the name, it is a workout routine that even a prisoner can do. You just need a bar for the pull-ups, that’s all. In this workout, you have to do 5 pull-ups followed by 10 prisoner squats and 10 push-ups. After one set, rest for about one minute. Easy, isn’t it? Well, try it.
10. Mix and Match:
Once you have mastered these exercises, you can combine them (provided the target different muscle groups) and come up with your own customized workout routine. But do talk to your training before making this decision.
You can do the above exercises wherever you want. You don’t need a high-tech gym for them. Rather than spending loads on an expensive gym membership, you can spend that money on getting a healthy diet.
HIIT Workouts For Women has many advantages over normal work out, but because of its high intensity, you have more chance of getting injured. So, in case you have a history of injuries or you are simply too fat, stay with the treadmill and simple cardio. Don’t take the risk of HIIT. Stay safe. Stay fit.