Fitness & Exercise

The Best HIIT Exercises & Workouts For Women in 2023!

HIIT Exercises & Workouts For Women

Have you been wondering what are the HIIT workouts for women will be best for you, then this article is just for you! HIIT or high-intensity interval training, is a high-intensity cousin of cardio that makes sure your heart is active!

The fitness industry is full of exercise enthusiasts who know-it-all and thankfully so! Your trainers (if you choose to have a personal one, or have helpful coaches) can ensure that you are doing it all right. From lifting the right weights to eating everything right. They surely have got your back.

Not only are HIIT exercises good for women, it is a great alternative for anyone looking to squeeze in a workout.

Let us be your online gym partners, so let’s dive right into it!

Are HIIT Workouts Good For Women?   

Are HIIT Workouts Good For Women

HIIT workouts are popular among women because of the various roles they assume in their 24 hours! Don’t get me wrong, men are hardworking as well, and most of them seldom get the time to take care of themselves like they would like.  

The reason for its popularity is because of the short duration that is equally, if not more effective, as a proper workout. The intensity of the workouts that are part of HIIT for a person.

It can give them a rush that can have a long-lasting effect on their overall health. It can get the blood flowing and give you a burst of energy that can keep you motivated for the day.

There is no difference in the benefits that are offered to people based on their gender. It is a versatile exercise that can be handled well by women. It is especially beneficial for women who like variety in their exercises and can spare time- albeit it is short.

Moreover, the repetition of exercises can be easily compared to the time you spend at the gym. The ideal time to do the exercise is flexible and can be done whenever it is feasible for you.

  So, how does it help?

Another notable change in its benefits between men and women is the experience of menstrual cycles. The difference in the effect of hormones is also a factor that may make the journey of fitness frustrating. This can be overcome with the help of exercises such as HIIT, that allow you to get a couple of exercises in within a short span of time.

HIIT can be seen as the perfect way to motivate yourself. The boost of confidence to get your workout in when your hormones are trying to make you lazy. Women feel stronger when the estrogen levels are high- this is during the first half of the cycle. Thus, at the beginning of your cycle, you can do HIIT, if you do not find the time to lift weights.

Lifting weights is a crucial part of your fitness journey as it helps strengthen muscles and tones your body. The usual symptoms that one experiences during the menstrual cycle- such as tiredness, fatigue, etc, can be managed. This can be achieved through exercises such as HIIT.

 How Often Should Women Do HIIT?   

 How Often Should Women Do HIIT

The frequency of the exercise for an individual- male or female, depends on how well they are resting and if they are maintaining a good diet – including hydration. Assuming, a woman starting this program is a moderately healthy person with a good diet and hydration. They can perform the exercise at least 3 times a week. The aim of performing just this exercise as part of one’s workout routine is to get at least 48 hours of rest.

It is also important to ensure that you are not overworking your body through adding variations in your routine.

 HIIT Workouts For Women That They Can Do In 30 Minutes Or Less     

The best HIIT workouts to choose for your me-time depends on the time you have and if you have the energy for multiple exercises in your routine. The following list provides the top seven workouts for women:   

This circuit of HIIT can be finished with the least amount of equipment- it can be done with the help of your body weight only. As all the moves in this have a light impact, thus, it does not aggravate any conditions that you may already have.

The following exercises are a part of this HIIT variation:

  1. Squat twist- A great start to the HIIT circuit, squat twists work your glutes, while also improving your stability.
Squat twist
  • The starting position of this exercise is standing with your feet between your hip- and shoulder- widths, while you cross your arms.
  • Next, lower your body, push your knees apart. While doing this, push your hips back as if you are sitting in a chair.
  • Keep your head, spine and pelvis in a line that is straight
  • Come up and out of the squat to twist your torso to the left. Do this while squeezing your abs and keeping your left knee up, at 90 degrees from the floor.
  • Reverse the motion, while repeating the squat- just for the opposite side.
  1. Shuffle punch- A fun exercise that you may not have heard of before, this includes:
Shuffle punch
  • Standing with your feet together, while keeping your arms to the side as if ready to throw punches (as shown in the picture.) 
  • As you are shuffling your feet to the left, go in a deep squat to keep your feet outside the shoulder width.
  • As you are going into the squat, punch your right arm out and shuffle to the right to punch with your left arm.
  1. Reach and crunch- This is a great move if you are looking to add some twists to your workout. The following steps help you nail this exercise:
Reach and crunch
  • While you are standing, pull your ribs down, tucking your tailbone slightly. This helps in bracing your core.
  • Keep your arms straight above your head, while your core is braced, without flaring your ribs out.
  • Twist your torso to the left, while bringing your left knee up and pulling your arms down. Crunching your abs, try to bring your hips and knees together.
  1. Side-to-side knee drivers- This is also an exercise whose intensity you can adjust as per your ability. Follow these steps:
Side-to-side knee drivers
  • Stand with your feet outside the shoulder width while your arms reach above your head, while also slightly to the left.
  • Next, draw your arms down while you are driving your right knee up to the left side. Then, repeat it for the opposite side.
  1. Squat and reach- For this exercise, you need to
Squat and reach
  • start at the squat position and start with your arms bent in front of you. Imagine curling a barbell while you are in that position.
  • Your elbows must be touching your bent knees.
  • Quickly, come out of the squat such that the momentum is making you come up on the balls of your feet.
  • Reach your arms above your head while pulling your ribs down and engaging your core.
  1. Table-top reach and lift- This is a simple exercise that does not require any complex moves, yet gives a lot of benefits. The move involves-
  • Sitting on the floor with your feet planted in front of you.
  • Place your hands under your shoulders and brace your core.
  • Raise your hips off the floor and push through your feet to get them straight out in front of you.
  • Next, reach with your opposite arm for the feet and lower your hips. Then, lower your hips to repeat the move on the opposite limbs.
  • Lastly, raise your hips to a full table-top position, slightly tuck your pelvis and brace your core to avoid hyper-extension of your lower back.
  1. Mountain climber- Yes, this has made it to the list and for all the right reasons! For those who are not aware, this is how you do it right-
  • Get into the start position of a push-up to drive your right knee to your chest and keep your helps with the floor.
  • Next, replace your right foot while raising your left knee to your chest. Then you continue this at a brisk pace, be sure to get into a fast rhythm, slowly.

 How To Create Your Own HIIT Workout   

To create your own HIIT workout, you need to have a thorough knowledge of the exercises that you can do easily. This way, you will be able to judge which exercises you can do within a short time- meaning, without needing a lot of breaks.  

Then, you just need to ascertain the sequence in which the exercises will be in your routine.  


This was all on High-Intensity Interval Training or HIIT workouts for women. The guide provides a look into the various components of a HIIT workout. Such as the mechanism of HIIT and the exercises you can add to this.

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Harsha Sharma
Harsha is a senior content writer with numerous hobbies who takes great pride in spreading kindness. Earning a Postgraduate degree in Microbiology, she invests her time reading and informing people about various topics, particularly health and lifestyle. She believes in continuous learning, with life as her inspiration, and opines that experiences enrich our lives.

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