With seven of the finest HIIT programs for weight reduction, build muscle, burn fat and exercise like an athlete at home. These HIIT exercises challenge your cardiovascular endurance and target every muscle area including whole body, upper body, and lower body.
With the seven finest HIIT sessions for weight reduction, challenge your muscular endurance and strength. I love to include dumbbells for a strength and HIIT exercise even if bodyweight HIIT workouts are great and can be done anywhere (no gym equipment needed). Combining HIIT cardio with heavy strength training will enable you to burn more calories in less time and develop muscle.
These HIIT routines for fat reduction will appeal to you if you enjoy challenges. On the blog, the last exercise on this list has been dubbed as the toughest.
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7 Hiit Workouts For Weight Loss Female
1. 35-Minute Strength and HIIT Workout for Women (Full Body)
- Equipment: Medium-to-Heavy Set of Dumbbells
- Workout Format: 9 Full Body HIIT Exercises done in a Time Drop Format (Set 1: 40 seconds work, 20 seconds rest; Set 2: 30 seconds work, 15 seconds rest; Set 3: 20 seconds work, 10 seconds rest).
- Pregnancy/Postpartum Friendly: Yes, follow along with the workout modifier in the video for low impact modifications.
2. 20-Minute Full Body HIIT Workout
- Equipment: Moderate-to-Heavy Dumbbell Set
- Workout Format: Nine HIIT exercises with dumbbells performed in timed intervals of 45 seconds work and 15 seconds recovery. Do two sets again.
- Pregnancy/Postpartum Friendly: It is advisable to substitute this 15-minute low-impact cardio exercise.
Read also: Is There A Cheat Code For Getting Six-Pack Abs Faster
3. 35-Minute Full Body HIIT Workout
- Equipment: Medium-to-Heavy Set of Dumbbells
- Workout Format: 9 Fat Burning HIIT Exercises done in Timed Intervals (40 seconds work, 20 seconds rest). Repeat x2 Sets. End with a 4-Minute AMRAP (repeating 4 HIIT exercises as many rounds as possible in 4 minutes).
- Pregnancy/Postpartum Friendly: Yes, follow along with the workout modifier in the video for low impact modifications.
- Note: This 35-Minute Full Body HIIT Workout is part of our Free 2-Week HIITStrong 35 Workout Plan.
4. 35-Minute Upper Body HIIT Workout
- Equipment: Medium-to-Heavy Set of Dumbbells
- Workout Format: 3 Circuits done in Timed Intervals (30 seconds work, 10 seconds rest). Repeat x3 Sets. Between Each Circuit is a Push Up and Cardio Push.
5. 25-Minute Leg Supersets
- Equipment: Medium-to-Heavy Set of Dumbbells
- Workout Format: 5 Leg Supersets (2 Consecutive Moves Per Circuit). 30 Seconds of Work on the Strength Exercise, 30 Seconds of Work on the Plyo/Power Exercise, 30 Seconds of Rest. Repeat x2 Sets.
- Pregnancy/Postpartum Friendly: Yes, follow along with the modifier for low impact modifications. I am in my first trimester filming this workout, but as your pregnancy progresses you might need to take more modifications.
Read also: Strength Training: A Beginner's Guide To Getting Fitness.
6. Free Weight Exercises for Women (45 Minutes)
- Equipment: Medium-to-Heavy Set of Dumbbells
- Workout Format: 7 Full Body Exercises done in a Pyramid Format (add moves as you work up the pyramid and drop moves as you work down the pyramid). Perform in Timed Intervals (30 seconds work, 30 seconds rest).
- Pregnancy/Postpartum Friendly: Yes, with modifications. Slow down the moves as needed and add an incline to push ups.
7. Full Body Resistance Training Exercises (50 Minutes)
- Equipment: Medium-to-Heavy Set of Dumbbells
- Workout Format: 7 Full Body Exercises done in a Pyramid Format (add moves as you work up the pyramid and drop moves as you work down the pyramid). Perform in Timed Intervals (30 seconds work, 30 seconds rest).
- Pregnancy/Postpartum Friendly: Yes, with modifications. Slow down the moves as needed and add an incline to push ups.
