HiiT Routine Women

HiiT Workouts Women – 5 Routines

10 Min HiiT WorkoutHiiT Workouts are the best way to improve your fitness. A mix of increasing your heart rate, burning calories and building strength. These are perfect for women who are looking to lose weight with a busy lifestyle.

I have put together 5 routines in this High Intensity Interval Program to really increase your fitness in just under 10 minutes.

As a Bonus I have given you another 10 Minute workout so that you can Mix n Match. In total in this series there are 5 workouts for you.

Each week ensure that you do a minimum of 2 to 3 sessions and you should be working to your maximum.

Please make sure that you have permission to exercise from your doctor or physician. These exercises are simple to follow providing you choose the right level for you. Technique is particularly important. If you feel you are losing technique due to speed, then just pull it back and re set.

This HiiT Workout for Women has 5 routines you can do anywhere, no excuses!

Always Warm Up and Cool Down – 1 to 2 Minutes will be perfect

10 Minute HiiT Workout – Program 1

First in the program that will really help you to burn fat and increase your fitness level in just 10 minutes.

Always Warm Up and Cool Down – 1 to 2 Minutes will be perfect

10 Minute Intense Work

40 Seconds On

20 Seconds Off

4 Exercises

2 Sets

1 Minute Rest Between Sets

2 x Power Squats To Alternate Plyo Lunges

Neutral Stance

Feet hip width apart, soft knees, core activated, open chest with shoulder blades lengthened down spine.

Power Squats x 2

Sink your butt back and down as if sitting into a chair then jump up with a soft landing twice.

Straight into

Plyometric Lunges x 2

Right leg goes back knee towards the floor. Left leg is forward at right angles with knee over ankle just like the right leg behind. Switch legs by jumping so that right leg is forward and back leg behind.

Beginners start with just 2 squats and 2 alternate lunges.Plyo Lunges

Choose option that is right for your level and challenge your pace but keep good technique especially as you tire.

Repeat 40 seconds then rest 20 seconds.

2 x Press Up To 2 x Alternate Mountain Climbers

Choose your Plank Stance which is the start of your Press Up either on your knees or full plank position.

Wrists under the shoulders, squeezed glutes and pushing into heels. Lower down to floor feeling the squeeze through the shoulder blades but keep lengthened away from the ears. Then push through the chest to come back to the start.

After the second press-up, straight into your Mountain Climbers. Try to bring knees as close to chest as possible, core strong with back in alignment and butt down.

Keep slow for beginners but keeping back straight and core strong is of vital importance.

Repeat 40 Seconds and rest 20 seconds.

2 x Star Jumps and 2 x Alternate Power Knee Lifts

Start in your Neutral Stance then jump your legs out and at the same time direct your hands in the air so you make a star shape.

After 2 completed move straight into your knee lifts. Remember to keep tall with shoulders lengthened down your spine.

If you are just new and starting march into the star jumps and just lift knees.

40 Seconds and 20 seconds rest

2 x Abdominal Crunches and 2 x V Sits

Lie on your back with feet hip width apart. Fingertips by your temple and start by squeezing your abdominal to lift your shoulders off the floor. Relax your neck lengthening away from your ears. Aim to start your crunches from this point by squeezing the abdominals to lift the shoulders higher so that you are lifting the upper body towards the ceiling keeping the chest open and lifted. Please do NOT curl but raise your whole body to the ceiling.

After 2 crunches, place your legs into the air like a ‘V’ shape and reach across your body with your fingertips touching your opposite toes.

40 Seconds and 20 seconds rest

1 Minute Rest

Then repeat the set a second time.

If you need more, then 2 / 3 sets are perfect and approximately three times per week. If you are new, then one set will be sufficient.

Really important to remember to challenge yourself as you need to go as fast as you can choose the option that is right for you as technique is key. You should feel breathless.

Cool Down

10 Minute HiiT Workout – Program 2

This program is another great fat burning workout which is fine irrelevant of fitness level. Choose the option that is right for and technique is king!

Warm Up and Cool Down 1 to 2 Minutes

10 Minute Intense Work

40 Seconds On

20 Seconds Off

4 Exercises

2 Sets

1 Minute Rest Between Sets

4 x Butt Kicks To 4 Knee Lifts Tuck

Neutral Stance

Feet hip width apart, soft knees, core activated, open chest with shoulder blades lengthened down spine.

Butt Kicks x 4 is an extended action to running on the spot with your aim for you heel to kick your butt.

Followed by 2 x Knee Lifts bringing knees to waist height.

Beginners start with 4 x knee lifts slow and low.

Choose option that is right for your level and challenge your pace but keep good technique especially as you get tired.

Repeat 40 seconds then rest 20 seconds.

Side Plank

Alternating Side Planks With Oblique Rotation x 4

Start on the right in a side plank stance either in full arm or on your elbows and knees. Lift your left arm high in the air and then rotate from the waist and reach under your body as far as you can.

Your body should be long and strong, so core engagement is key. Keep the hips lifted and perfect alignment from head to toe.

After you have completed four on the right turn in full plank and do the same on the left.

Keep rotating for 40 seconds Rest 20 Seconds

 

 

4 x Power Squats and 4 x Bear Crawls

Start in your Neutral Stance and sit back into your squat position then power jump up and back into your squat.

After 4 squats back into neutral position and then you are going to roll down to the floor and out into a plank position and then return. Core activation is key keeping hips in alignment.

Repeat this four times before going back to your power squats.

Beginners strong squat and roll out to a plank onto your knees and hold for 4 seconds then back to the squats.

40 Seconds and 20 seconds rest

4 x Bicycle Crunch and 4 x Side Bends

Lie on your back with feet hip width apart. Fingertips by your temple and start by squeezing your abdominal to lift your shoulders off the floor and relax your neck lengthening away from your ears.

We start by lifting the legs off the floor, pelvis slightly curled into the floor to support your core. Then push and pull with the legs in front of you.

Once you have down 4 come back to start position but this time with hands by your side and palms up.

Reach for your ankles side to side so that you are really feeling that reach down your side.

Remember aim to go as fast as you can to do a maximum amount of reps. During the Bicycle crunches if it gets too much shorten your leg levers or take them higher.

1 Minute Rest

Then repeat the set a second time.

If you need more, then 2 / 3 sets are perfect and approximately three times per week. If you are new, then one set will be sufficient.

Really important to remember to challenge yourself as you need to go as fast as you can choose the option that is right for you.

Cool Down

10 Minute HiiT Workout – Program 3

Workout Number 3 adds an extra dimension to your HiiT Training irrelevant of fitness level providing you do the option that is right for you. If your technique falters reset or slow down to stop any potential risk of injury.

Warm Up and Cool Down – 1 to 2 Minutes

10 Minute Intense Work

40 Seconds On

20 Seconds Off

4 Exercises

2 Sets

1 Minute Rest Between Sets

Alternating Side Lunge With A Power Hop

Neutral Stance

Feet hip width apart, soft knees, core activated, open chest with shoulder blades lengthened down spine.

Start on the right-side stepping leg out to a side lunge sinking into your hip and glutes. Should feel like you are pushing your hips into a wall.

Come back to centre straight into your Power Hop on the right side.

Then step left leg out to a side lunge and repeat power hop on that same leg.

Repeat 40 Seconds and then rest 20 seconds

Plank To Dolphin

Start in a forearm plank with elbows under your shoulders. Hands down flat facing forward and they should be parallel with legs extended behind you. Squeeze your glutes and core pushing heel down to the floor and this is your starting position.Plank

Then pressing through your forearms lift your hips up and back creating an inverted ‘V’ shape (Dolphin). Your head should be dropped between your shoulders. Then gently push forward back into your forearm position.

Control is the key to this workout which is great for the shoulders and your core.

You are still aiming for as many reps as possible.

If you tire, please slow or rest. Controlled technique is important as you shift your weight from one exercise to the other.

40 Seconds and rest 20 seconds

 

4 x Skaters Into Squat Thrust

Start in your Neutral Stance and then hop to your right on one leg with your left leg off the floor behind you. Your arms will naturally go with that leg.

Hop across to the left with right leg behind you. You should have the feeling of moving your body side to side.

Then repeat that sequence again 4 times.

Then back to centre drop down into a squat to the floor placing your hands down then jump your legs back extended fully but with soft knees. Jump legs back into chest and then stand up.

Continue repeating the sequence.

40 Seconds and rest 20 seconds

4 x Russian Twists Into Full Stretched Ab Crunch

Sit on the floor preferably with your knees to chest and feet off floor sitting up straight.

Alternatively, you can place your heels on the floor in front.

Clasp your hands long in front of you and then twist all the way to the right and then again across to the left. Keep twisting for 4 reps.

Once finished come back to centre and then lower your whole body until it is outstretched but keeping the tension in the core to protect your back. Stretch fingers and toes with shoulders and heels lifted off the floor then come back in to your tucked position and into your Russian Twists.

1 Minute Rest

Then repeat the set a second time. If you need more, then 2 / 3 sets are perfect and approximately three times per week. If you are new, then one set will be sufficient.

Really important to remember to challenge yourself as you need to go as fast as you can choose the option that is right for you. Core activation here is important.

Cool Down

10 Minute HiiT Workout – Program 4

Here is your fourth workout in this HiiT Workout series. Continue to burn calories and strengthen your muscle to gain a great physique.

Your aim is to work to your maximum ability. Choose the option that is right for you and ensure you have a strong technique.

Warm Up and Cool Down – 1 to 2 minutes

10 Minute Intense Work

40 Seconds On

20 Seconds Off

4 Exercises

2 Sets

1 Minute Rest Between Sets

Jump, Squat, Plank, Walk Back

Neutral Stance

Feet hip width apart, soft knees, core activated, open chest with shoulder blades lengthened down spine.

Jump forward as far as you can landing in a deep squat. Place hands on the floor and jump (or step) legs back into a plank.

Walk hands back to feet and then repeat.

40 seconds on and 20 seconds rest

Around the World Press Up

Around The World Press Ups

Start in a plank position with elbows under your shoulders. Hands face forward and they are parallel with legs extended behind you. Squeeze your glutes and core and this is your starting position. Place your right foot over your left leg and forming one large circle press-up on the move going to your left. At half-way point switch feet and continue to complete the circle. If you need to come on your knees or put both feet back down that option is there for you.

Continue for 40 seconds and 20 seconds off

 

 

Plank 2 Jack Knives, Jump Knees In & Out

Start in a Plank Position in full arms. Holding strong with engaged core and glutes jump feet wide and then back to start.

Then jump knees to chest and thrust legs back out.

Option step feet into chest and then back out.

Then repeat sequence for 40 seconds with 20 seconds rest.

Glute Bridge To 2 x Leg Kicks

Lie on the floor with feet down and as close to your butt as possible and knees-up. Squeezing your glutes, push through the hips and feet, lift your body up keeping shoulders on the floor and head relaxed. 2 x Kicks with each foot as if knocking down a door. Drop hips back to floor and repeat.

1 Minute Rest

Then repeat the set a second time. If you need more, then 2 / 3 sets are perfect and approximately three times per week. If you are new, then one set will be sufficient.

Really important to remember to challenge yourself as you need to go as fast as you can choose the option that is right for you. Technique is key to be effective.

Cool Down

10 Minute HiiT Workout – Program 5

The last workout in this series adds an extra bonus for you to mix and match some of my favourites.

Warm Up and Cool Down

10 Minute Intense Work

40 Seconds On

20 Seconds Off

4 Exercises

2 Sets

1 Minute Rest Between Sets

Jump, Squat, Plank, Walk Back

Neutral Stance

Feet hip width apart, soft knees, core activated, open chest with shoulder blades lengthened down spine.

Jump forward as far as you can landing in a deep squat. Place hands on the floor and jump (or step) legs back into a plank.

Walk hands back to feet and then repeat.

40 seconds on and 20 seconds rest

2 x Press Up To 2 x Alternate Mountain Climbers

Choose your Plank Stance which is the start of your Press Up either on your knees or full plank position. Wrists under the shoulders squeezed glutes and pushing into heels. Lower down to floor feeling the squeeze through the shoulder blades but keep lengthened away from the ears. Then push through the chest to come back to start position.

After the second press-up, straight into your Mountain Climbers. Try to bring knees as close to chest as possible, core strong with back in alignment and butt down.

Keep slow for beginners.

If you need to come on your knees or put both feet back down that option is there for you.

Repeat 40 seconds and 20 seconds rest

4 x Skaters Into Squat Thrust

 

Start in your Neutral Stance and then hop to your right on one leg with your left leg off the floor behind you. Your arms will naturally go with that leg.

Hop across to the left with right leg behind you. You should have the feeling of moving your body side to side.

Then repeat that sequence again.

After 4 come back to centre drop down into a squat to the floor placing your hands down then jump your legs back extended fully but with soft knees.

Jump legs back into chest and then stand up.

Continue to repeat the sequence 40 seconds and 20 seconds rest

4 x Bicycle Crunch and 4 x Side BendsBicycle

Lie on your back with feet hip width apart. Fingertips by your temple and start by squeezing your abdominal to lift your shoulders off the floor and relax your neck lengthening away from your ears.

We start by lifting the legs off the floor, pelvis firm into the ground and then push and pull with the legs in front of you.

Once you have done 4 come back to start position but this time with hands by your side and palms up. Reach for your ankles side to side so that you are really feeling that reach down your side. Remember aim to go as fast as you can to do a maximum amount of reps.

During the Bicycle crunches if it gets too much shorten your leg levers or bring them in higher.

1 Minute Rest

Then repeat the set a second time. If you need more, then 2 / 3 sets are perfect and approximately three times per week. If you are a beginner, then one set will be sufficient.

Really important to remember to challenge yourself as you need to go as fast as you can choose the option that is right for you, with good technique.

Cool Down

Conclusion

These HiiT Workouts are some of my favourites which I do really regularly. These workouts are particularly aimed for women to get great results in a short period.

When you do the exercises to your maximum and really focus on maintaining great technique you will see great results.

These workouts are put together so that you can burn calories, strengthen your muscles and increase your fitness. You will shed the pounds and really look toned in your clothes.
HiiT Workouts

Please share with others and let me know how you have done in the comments below.

19 comments

  1. Vincent

    Thank you for this article, much appreciation for the fact that we are all very busy and we want to be in our optimal fitness shape. I love the idea of being able to mix and match the exercises and still remain within the 10 minute time frame. The choices for the variety of fitness levels are commendable especially when it is stressed to still challenge ourselves. Your nutritional education and blogs are very informative and applicable to a variety of stages in one’s life. I feel comfortable attempting these workouts via the HiiT program because you also provide a low impact selection for beginners such as myself. Thank you for a very insightful article.

    1. Imelda Easthorpe

      Thank you Vincent,

      I am so pleased that you have found this article useful and shortly I will provide the links to my Tube Channel where you will be able to follow me along with the workouts.

      Let me know how you get on.

      Thank you so much

      Imelda

  2. BeyondCol

    This is a very nice article about the HIIT workout women, I’m very sure my wife will be happy to see this, I’ll share it with her. It’s good to know of a workout that can help you do multiple things at a time, increasing heart rate and burning calories and so on. The 5 routines are very well explained and understandable, thank you.

    1. Imelda Easthorpe

      I am so pleased that I am able to help your wife. These exercise are simple to perform and highly effective when done correctly.

      Hopefully, she can share with her friends and they can workout together which is double the fun.

      Thank you for sharing.

  3. David Koh

    Hi Imelda,

    Working out with a variety of physical exercises in 10 mins  is a very good idea. Suitable for busy working adults and career women. Best of all, it is possible to plan out an exercise regime to attain certain fitness goals. Most important of all is the flexibility to change the types of workout and intensity, to be more fitter and slimmer. And it can be done in any place, at home, fitness corners etc. Seem like aerobic exercises. What a wonderful idea.

    It really save lots of time from travelling to the gym and do the workouts. Not forgetting saving money by not having to pay for the gym membership fees. Hence, it need some discipline and consistent efforts to yield positive results. To familiarise with the various routines. The best way is to exercise with friends, family members and as a couple. I noticed some of the workouts are quite the same like men’s workouts. 

    Excellent workout plan for women with different life schedules and age groups. Will share it with my spouse who need to slim down, becoming fitter and healthier.

    Best wishes,

    David Koh

    1. Imelda Easthorpe

      Thank you David,

      I am really pleased that you think 10 minute exercises are worthwhile doing and for me it stops people thinking that they do not have the time.

      I really hope that your spouse enjoys and gets fitter and healthier.

      All the best

  4. Juliet

    Thank you Imelda, for this post on workouts for women. I love exercising and I love aerobics. I enjoyed reading this article, I like the fact that there are five 10 minute programs to choose from. The one that particularly caught my attention was program 3. I like doing the plank, this one has a nice twist to it, plank to dolphin. Can’t wait to try it out.

    1. Imelda Easthorpe

      Hello Juliet,

      I am so pleased that you have found these workouts useful for you. The plank to Dolphin is a great exercise and will really improve your strength.

      I hope you enjoy

      Thank you 

  5. Mark

    This is very interesting and I believe my wife will find this very helpful. I will definitely be sharing this with her. 

    One side comment or suggestion, though, that I’ve thought of is, it would be more helpful to your readers if you can include some pictures for every workout that you have mentioned. I for one am a visual type of person and it would greatly help, especially when it comes to understanding easily, if you can show an image of how the workout is done.

    In any case, great article and thank you very much for writing this. Cheers!

    1. Imelda Easthorpe

      Thank you Mark, I am so pleased that you have enjoyed reading my article. I am going to put together the workouts on You Tube and will provide a link to make it easier.

      Thank you so much

  6. Donald Knight

    Excellent workout plan for women with different life schedules and age groups. Will share it with my spouse who need to slim down, becoming fitter and healthier. This is very interesting and I believe my wife will find this very helpful. I will definitely be sharing this with her. Around The World Press Ups they sound a bit confusing maybe a video would be helpful?
    Best wishes,

  7. Naomi

    Excellent workout plan for women with different life schedules and age groups. Will share it with my spouse who need to slim down, becoming fitter and healthier. This is very interesting and I believe my wife will find this very helpful. I will definitely be sharing this with her. Around The World Press Ups they sound a bit confusing maybe a video would be helpful?Best wishes,

    1. Imelda Easthorpe

      Thank you Naomi,

      I really enjoyed reading your comments and so pleased that I have been able to help. Regarding the Press Ups I will try and add a video to show you exactly what I mean.

      Greatly appreciated

  8. Charne

    As a woman on the run and a mother of a toddler, I hardly get time to exercise and look after myself. Luckily with these amazing HiiT programs one can get sufficient exercise in, to tone the body and lose some pounds, without having to spend hours in the gym. I really needed this. Now all I need is an additional eating program that will suite these programs and aid in my weightloss journey. Thank you for these free programs. 

    1. Imelda Easthorpe

      Thank you Charne,

      I am so pleased that I am able to help with these exercise and I can assure you that if done correctly and at least 2 to 3 times per week you will really notice a big difference. 

      Have a look at my nutrition section for advice on eating.

      Please let me know how you get on.

  9. Sherry

    Now this is what I am talking about. I just learnt about the Hiit exercise and I just got to see something like this here at the perfect time. I actually like the fact that you have given in details all of these here and this is really interesting JD great. Thank you so much for sharing all these with us here. Thumbs up to you for sharing

    1. Imelda Easthorpe

      Hello Sherry,

      I think that HiiT is such a great exercise for us all and especially for women. The good thing about these workouts is that you can do them within 10 minutes so no excuse that you do not have the time.

      Thank you so much

  10. Hender

    In a workout routine, there is no mix that’s as good as burning calories, losing weight and also adding some strength and if this kind of work out routine can really give me all of that then I’ll be very happy to commit to it. Although this one will look like something where I would need to put in much time and also it would tests my endurance but I’d still like to give it a go.

    1. Imelda Easthorpe

      Hello Hender,

      I am so pleased that you are going to give these HiiT Workouts a try. Please do not forget that you only need 10 Minutes and you will see a big difference done 2 to 3 times per week.

      Let me know how you get on

      Thank you 

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