HIIT Workouts for Women

23 Best HIIT Workouts for Women – 5 to 50 minutes long!

Get fit with the 23 best HIIT workouts for women! Quick and effective routines from 5 to 50 minutes to suit your busy lifestyle and fitness goals.
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Forget about those long, boring workouts that make you want to hit the snooze button. These HIIT workouts for women are just what you need to get a heart-pumping cardio session to sweat and burn calories!   

So, HIIT the jackpot and give it your all as we present you our hand-picked selection of the 23 best HIIT workouts for women!   

Now, did you know that HIIT workouts can be as effective, if not more, than longer, steady state cardio sessions? Research shows that just 15-20 minutes of HIIT can provide the same or even greater cardiovascular and metabolic benefits as an hour of traditional cardio.   

That means you can get in a killer workout in a fraction of time!  

What is HIIT or High-Intensity Interval Training?  

HIIT or High-Intensity Interval Training takes you on a journey of intense bursts of activity followed by brief moments of recovery. Being first introduced in the 1950s by Arthur Jones, it’s the ultimate fitness thrill ride where you can push yourself to the limit and give everything you’ve got.   

 

 

These intense intervals get your heart pumping, muscles burning, and calories melting away. But here's the best part: HIIT workouts are incredibly efficient! In just a short amount of time, you can achieve maximum results. Say good bye to long, boring workouts that drag on forever. With HIIT, you can get in and out, feeling accomplished and energized.  

Also Read: Pre-Workout for Women: All You Need to Know

HIIT workouts under 5 minutes – sweet and easy!  

In just 5 minutes a day, you can improve your cardiovascular fitness, boost your metabolism, and burn calories like never before. With that, here are the best HIIT workouts you can do under 5 minutes. After all, who said exercise can't be a little sweet and easy?  

1. Cardio HIIT Workout  

First in our list is this Cardio HIIT Workout that you can do in 3-4 rounds. With a combination of bodyweight exercises like squats, lunges, and modified push-ups, you'll build strength and boost your metabolism by pushing yourself through the end of the video.   

Time duration: 5 minutes   

Equipment: None  

2. Beginner HIIT Workout 5-minute routine  

Just starting out with HIIT? No worries! This beginner-friendly workout is designed to ease you into the world of high-intensity interval training. With simple and effective exercises like jumping jacks, jog in place, and vertical jump, you'll be able to build strength and stamina at your own pace.  

Time duration: 5 minutes   

Equipment: None  

3. HIIT Circuit workout  

If you love variety, this circuit-style HIIT workout is perfect for you. With a mix of bodyweight exercises, such as push-ups, lunges, and planks, you'll target multiple muscle groups while keeping your heart rate up.  

Time duration: 5 minutes   

Equipment: None  

Also Read: Beyond BCAAs for Women: Discover the Power of EAAs

4. 30-20-10 bodyweight HIIT workout  

Short on time? No equipment needed? This bodyweight HIIT workout is perfect for those days when you need a quick and effective workout. With a series of 30 seconds of high-intensity exercise, followed by 20 seconds of rest, and 10 seconds of all-out effort, you'll be surprised at how much you can achieve in just 5 minutes.  

But remember, don’t let the duration fool you as this workout can be a pain in the a*s quite literally!   

Time duration: 5 minutes   

Equipment: None  

Also Read: The Myth About Women Lifting Weights 

 

HIIT workouts under 10 minutes – go get it done, girl!  

This is the ultimate fitness solution for those who are short on time but still want to achieve maximum results. In just 10 minutes, these workouts are designed to get your heart pumping, your muscles working, and your energy levels soaring all throughout the day. it's time to go get it done!  

5. 10-minute HIIT Workout 

A renowned fitness influencer, brings you an invigorating 10-minute HIIT workout that will leave you breathless yet satisfied. Her dynamic routine combines high-intensity intervals with bodyweight exercises to target multiple muscle groups and maximize calorie burn.  

Time duration: 10 minutes   

Equipment: None  

Also Read: How to Cut for Summer?

6. The best 10-minute HIIT Workout for beginners  

This workout is where you’ll be guided through exercises that focus on building strength with movements like drop squats, half burpees, bicycle crunches, and punches! Now, don't worry if you're not as fit as you'd like to be – this workout is perfect for those starting their fitness journey.  

Time duration: 10 minutes   

Equipment: None  

7. Full-body HIIT workout  

This workout targets every major muscle group in just 10 minutes, making it perfect for strong, independent women with a busy schedule. With a combination of explosive movements and bodyweight exercises, you'll be amazed at the intensity and effectiveness of this short but powerful routine.  

Time duration: 10 minutes   

Equipment: None  

HIIT workouts under 15 minutes – rush of endorphins, indeed!  

Get ready to sweat, laugh, and experience the incredible high that comes with pushing your limits and achieving more than you ever thought possible. Here are some actionpacked HIIT routines you can do in under 15 minutes!  

8. The busy parent 15-minute HIIT workout 

If you're a busy mom looking to squeeze in a quick and effective workout, or simply want to maximize your time while getting a full-body burn, HIIT is the way to go. Now, there are only 8 exercises in total in this routine – making it a challenge but doable for mommies!   

Time duration: 15 minutes   

Equipment: None  

9. Full body HIIT workout – Low Impact Alternative 

With Chloe's energetic and motivating style, you'll forget you're working out and instead focus on the fun challenges she presents. This workout is a bodyweight; low impact level HIIT workout you can do at home.   

Time duration: 15 minutes   

Equipment: None  

10. Best HIIT workout cardio in 15 minutes  

This HIIT workout is specifically tailored to give you a cardio blast in just 15 minutes. You'll be jumping, running, and performing explosive movements that will challenge your endurance and torch calories. This 15-minute HIIT workout consist of a warm-up and 2 sets of exercises.   

Time duration: 15 minutes   

Equipment: None  

HIIT workouts under 20 minutes – break a leg!  

Not only do these workouts save you time, but they also keep you engaged and motivated throughout the session. For 20 minutes, challenge yourself with some dynamic stretches, light cardio, and joint mobility exercises to get your muscles primed and ready. So, get ready to break a leg, both figuratively and literally!  

11.  No Repeat 20-Minute Full Body Cardio HIIT Workout 

From explosive plyometric exercises like jump squats and burpees to challenging core moves like mountain climbers and plank variations, this HIIT workout from coaches Juice & Toya will leave you feeling the burn and dripping with sweat.  

So you better ready your electrolyte juices to bring back those energies right away! Also, some of the exercise may be a bit too advanced (their words, not ours!).   

Time duration: 20 minutes   

Equipment: Exercise mat and jumping rope  

12. 20-minute Fat Burning HIIT Workout  

If you're looking to specifically target fat burning, this 20-minute Fat Burning HIIT Workout is your go-to. This type of workout typically incorporates exercises that elevate your heart rate and keep it there for short bursts of intense effort, followed by brief recovery periods.  

Time duration: 20 minutes   

Equipment: None  

HIIT workouts under 30 minutes – jam-packed sweaty!  

We can all agree that HIIT has taken the fitness world by storm, and for good reason. Get ready to experience the exhilaration of a jam-packed, sweaty HIIT session that will leave you feeling stronger, fitter, and more empowered than ever before – all within 30 minutes!  

13. 25-minute Full Body HIIT Dumbbell Workout NO REPEAT  

Get ready to unleash your inner beast with this full body HIIT workout that guarantees no boring repetitions. It's like a dance party with dumbbells, where you'll be flipping, curling, and pressing your way to a stronger, toned physique. Don't be surprised if you start attracting some serious dumbbell envy after this workout!  

Time duration: 25 minutes   

Equipment: Dumbbells  

14. The perfect CALORIE KILLER HIIT Workout  

If you're looking to torch those calories and leave puddles of sweat behind, this workout is your ultimate weapon. It's a high-intensity showdown that will make your heart race, your muscles scream, and your calorie counter go into overdrive. Just remember to bring a towel because you'll be dripping in sweat by the end!  

Time duration: 30 minutes   

Equipment: None  

 15. Advanced Fat Burning HIIT Workout for 30 minutes  

This advanced HIIT workout will push you to your limits and beyond. It's like a rollercoaster ride of burpees, high knees, and squat jumps that will have you questioning your sanity. But hey, no pain, no gain, right?   

More so, this workout will take you through a number of 60 second exercise intervals with 30 second rest periods.  

Time duration: 30 minutes   

Equipment: None  

16. Insane 30 Minute Treadmill Workout 

This workout is not for the faint of heart, but it's guaranteed to make you feel alive! Coach Rachael’s energy is infectious and her workout routine will have you pushing your limits in no time. Get ready to sprint, jump, and challenge yourself like never before on that treadmill.  

Time duration: 30 minutes   

Equipment: Treadmill  

17. 30-minute All Standing Cardio HIIT Workout 

If you prefer to keep your feet on solid ground, Eleni Fit’s all-standing cardio HIIT workout is just what you need. You'll be doing a variety of high-intensity exercises that will get your heart pumping and your muscles burning. Keep in mind that this workout is composed of a handful of exercises with a brief 1 to 2 minutes of rest in between. And to put the cherry on top, enjoy a lengthy 5-minute cool down!  

Time duration: 30 minutes   

Equipment: None  

HIIT workouts under 50 minutes – get something out of your system!  

We all have those days when we're feeling stressed, overwhelmed, or just need to blow off some steam. HIIT workouts are like a pressure release valve for your body and mind – all under 45 minutes! Hop on and let’s all release the feel-good hormones you need this week! It's time to get something out of your system and embrace the challenge!  

18. 40-minute Low Impact HIIT Workout  

Don't let the "low impact" fool you, this workout is anything but easy as it’s still a high-intensity workout but without the risk of pulling a muscle or embarrassing yourself in front of strangers. Plus, you'll still get all the benefits of a regular HIIT workout – increased heart rate, improved endurance, and a serious calorie burn.  

Time duration: 40 minutes   

Equipment: None  

19. Full Body Pilates HIIT Workout  

Pilates and HIIT? How does that even work? Well, let me tell you, it's a match made in fitness heaven. This workout combines the core-strengthening, body toning magic of Pilates with the heart-pumping intensity of HIIT. It's like doing a plank while sprinting - challenging, effective, and oh-so-fun!  

Time duration: 40 minutes   

Equipment: Exercise mat  

20. Summer Shred HIIT Workout for 40 minutes  

Now, who doesn't want to rock that summer bod? This workout is designed to get you sweating like crazy and shedding those extra pounds in record time. It's like a summer vacation for your muscles – they'll be thanking you for the extra attention.  

Time duration: 40 minutes   

Equipment: None  

21. Killer Tabata HIIT workout  

This workout is no joke – it's designed to push you to your limits and make you feel the burn. But don't worry, we'll have you laughing through the pain. Get ready to do 20 seconds of intense exercise, followed by 10 seconds of rest, for a total of 8 rounds.  

Time duration: 45 minutes   

Equipment: None  

22. Military Monday HIIT Workout  

If you've ever wondered what it feels like to be in boot camp, this workout will give you a taste of the good ol' military discipline. Prepare yourself for a series of intense exercises that will test your strength, endurance, and mental grit. Push-ups, burpees, mountain climbers – you name it, this workout has got it all.  

Time duration: 45 minutes   

Equipment: None  

23. 50-Minute Super Intense Workout for Women | Burn up to 1,000 calories 

This is not your average workout routine – it's a total body transformation experience. So if you're up for the challenge, get ready to burn up to 1,000 calories in just one session. We know, it sounds intense, but trust us, it's worth every drop of sweat. 

But don't worry, it's not all serious business. The instructor's serious and no repeat banter will keep you entertained and motivated throughout the entire workout. 

Time duration: 50 minutes   

Equipment: None  

Conclusion  

We know that staying active and finding the motivation to exercise can be a challenge, but with these fun and effective HIIT routines, you'll be able to get your heart pumping and sweat away the stress in no time. So go ahead, give these workouts a try and let us know which one is your favorite!