5 Fat Burning HIIT Workouts for Women: What It Is & How to Do It?

HIIT Workouts for weight loss

If you’re trying to burn fat an lose weight then doing exercises is must and talking about Cardio, then it’s a big part of making that happen.

The noticeable thing about cardio is that there’re so many choices in this particular workout program. If you have the capability to do different activities at varying levels of intensity, that simply means you have dozens of ways to get your heart rate up and burn extra calories.

One of those is High Intensity Interval Training (HIIT).

HIIT workouts is one of the best ways to get fit quick – not just looking fit, but feeling fit, as well. It’s a great workout for toning up all over, burning fat, boosting endurance and building explosive speed and strength.This High Intensity Interval Training workouts have been proven to help your body burn more calories in less time. Even better, you get a great afterbun, if you work hard enough.

Your body burn even more calories after this fat burning workouts to get your system back to normal.

Another great advantage of the most effective HIIT workouts is that there’re a number of ways to do it, you could do a different HIIT workout every week without repeating the same one.


Let us get started with a HIIT workout plan. Before that there are some basics of this weight loss training that you need to know…


Basics of HIIT Workout for Weight Loss

HIIT workout for beginners are designed to push your limits, getting you well out of your comfort zone for short periods of time. When setting up High Intensity Interval Training workouts, your focus should be on 4 important things:

  • Duration
  • Intensity
  • Frequency
  • Length of the recovery interval

Generally, the work interval should be anywhere between 5 seconds to 8 minutes at an intensity that’s 80% to 95% of your maximum heart rate if you’re using target heart rate zones.

How long you rest between your workout intervals totally depends on your fitness level and weight loss goals.

An advanced exerciser who wants to dare might have a 2:1 work to rest ratio. That simply means the rest is shorter compared to the work set – such as doing a 1-minute sprint followed by a 3—second rest.

On the other hand, for a less intense workout program, the ration might be 1:2, working hard for 30 seconds, followed by 1 minute of rest.

You can also keep the rest intervals exactly the same like your work intervals.

With all that in mind, there are 5 different fat burning HIIT workouts below that fit any exerciser. But, before you start, you’ll need to keep a few things in mind.


 High Intensity Interval Training Precautions

While the benefits of HIIT training are many, there’re some drawbacks of this kind of HIIT workout to burn belly fat. Workout at a high level intensity causes discomfort and is painful, especially for beginners, and doing high intensity exercises, can cause injury if your body isn’t ready for such kind of training.

You should have at least a weeks of training under a good trainer before you try the more advanced workouts and make sure you do the following:

Before the workout, thoroughly warm up your body as this will help get your mind and body ready for the workout and protect against injury.

Monitor the intensity of your workout. The idea behind this is to work as hard as you can for the suggested intervals.  It’s completely a normal thing to be breathless and some intervals build on each other so that, by the end, your body craves oxygen.

Meanwhile, if you feel it’s too much, take extra recovery time.

After some training sessions, you’ll know how far you can push your body.

You can skip any moves that cause discomfort or pain. Feel free to substitute exercises if some don’t work for you.

Only do HIIT workouts 1-2 times a week to avoid burnout, injury or overtraining.

End with a cool down and a stretch.

Now let’s get started with High intensity interval training plan…


HIIT Workouts For Weight Loss


Workout 1: HIIT Low Impact


HIIT Workout Low Impact


The first HIIT workouts for those who want a lower impact version of interval training. There’s no jumping here, so pick this one if you want to ease into HIIT workout program with a more moderate level of intensity.

Equipment Needed

A medicine ball (4-10 lbs)

How to Do:

  • Warm up with at least 5 minutes of cardio exercise.
  • Do each exercise for up to 60 seconds.
  • Upraise your workout intensity by maximizing your range of motion, using a heavier medicine ball, or, if you like, adding a jump to the exercises.
  • If you feel too uncomfortable then it is suggested to do rest for longer periods


Workout 2: HIIT Tabata Workout


HIIT Tabata Workout




You may have heard of Tabata Training, it’s a great choice for those who want something short and intense. You can hit all of your energy systems in just 20 minutes including your aerobic system and your anaerobic system.

When you work hard for short intervals, you build an oxygen debt that requires your body to burn more and more calories to recover.

Choose a high intensity exercise for Tabata workout and do it for 20 seconds. Take rest for 10 minutes and then repeat the same move or do a different move. Repeat this entire process 8 times for a total of 4 minutes.

How to Do:

  • For each Tabata workout, you’ll alternate two different exercises, doing each workouts for 20 seconds and then resting for 10 seconds.
  • The intensity of this workout program is cumulative and thus you’ll find it gets harder as you get to the end of the Tabata. That’s normal, but if you feel too winded, feel free to take rest for a longer period.
  • March in place or walk around to recover between each Tabata and end with a cool-down and stretch.


Workout 3: HIIT 40/20

This High intensity interval training (HIIT) 40/20 is another way to turn Tabata training into something new. In this 40/20 workout, you choose a high intensity exercise and do it for at least 40 seconds, resting for 20. Repeat the entire workout, either doing the same exercise or a different one for 4 total minutes.

Once again, in this workout you’ll alternate exercises for each block. That makes this workout a little more interesting instead of having the monotony of one exercise.

Feel free to replace the exercise if these don’t work for you.

How to Do:

  • Do each exercise for 40 seconds and take another 20 seconds for rest.
  • If you need more then take 1 minute of active rest between blocks.
  • You can skip those exercises that cause pain or discomfort.
  • Make sure to end with a cool down and stretch.


Workout 4: HIIT – High Intensity Circuit Training

Although the previous workouts were all cardio, another way to double the workout intensity while getting a total body training is with high intensity circuit training.

With this fat burning HIIT workouts, you’ll do a series of compound exercises designed to work multiple muscle groups while keeping the heart rate elevated.

Equipment Needed

Various dumbbells, a kettlebell (In case you don’t have a kettlebell, you can use a dumbbell).

How to Do:

  • Begin with a warm up exercise and then move through the exercises, one after the other, with very short tests in between.
  • Here the idea is to increase the heart rate by shortening the rest periods, but take extra time if you feel too breathless.
  • Do each move for at least 30-60 seconds and end with a cool-down stretch.


Workout 5: HIIT – Body Weight Circuit Workout

Last but not the least, Body Weight Circuit Workout is the simplest workout, a body weight workout where you don’t need much space or require any equipment.

As a consequence, the intensity may be a little lower than other workouts and thus you have to work a little harder in order to get your heart rate up.

There’re a few ways to do that:

  • Add more range of motion. Always remember, the bigger the movement, the more intense it is. For example, if you’re doing the Line Tap exercise below. To make it more intense, squat as low as you can.
  • Add bigger arm movements like giant circles or lifting them overhead, can add quite a bit of intensity to any exercise.
  • Add high impact movements. Another way to make workouts more intense is to add a jump to the exercises. For instance, when you’re doing Standing Crossover Crunches or Knee Smashes, add a jump to increase the intensity.

How to Do:

  • At first warm up your body and then do each exercise one after the other with very short rests in between.
  • Do each move for 30-60 seconds, avoid those exercises that causes discomfort or pain.
  • Repeat the whole Body Weight Circuit Workout once or as many times as you like, ending with a cool down and stretch.


Fat Burning HIIT workouts has become a popular workout program to burn fat in the gym. This High-intensity interval training is basically used to lose as much fat as possible to stay lean and conditioned while adding muscles, or to improve anaerobic endurance and aerobic for performance-focused athletes.

Recommended Post:

10 Best Fat Burning Exercises to Get Your Body in Shape


Jenny Jasmine
Jenny Jasmine
Independent Nutrition Consultant & Regulatory Specialist in Food & Health Supplement Industries with over 6 years of experience. Highly proficient in all aspects of EU food law ensuring products and marketing copy is legally compliant. Get Me on Social Channels:About Me | Facebook | Instagram | Google+ | LinkedIn

1 Comment

  1. A2Z Fat Burners says:

    This Fat Burning HIIT workouts was a request from many of you. We have delivered the best, but if there’s something you would like to see any topic or training style – speak up in the comment section below!

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