15 HIIT Workouts for Women

Here are the steps:

1. Stand upright with your feet together and arms at your sides.
2. Jump your feet outwards to your sides (wider than shoulder-width) while simultaneously raising your arms above your head.
3. Quickly reverse this motion back to the starting position.

Repeat for 20 seconds at high intensity and with 10-second rest intervals in between.

Here are the steps:

1. Begin in a standing position, then lower into a squat (feet more than shoulder-width apart), placing your hands flat on the ground.
2. Kick your feet back to reach a plank position, keeping your body straight.
3. Jump forward and propel your body up to a standing position.

Repeat for 20 seconds at high intensity and with 10-second rest intervals in between.

Here are the steps:

1. Begin in a plank position with hands shoulder-width apart and feet together.
2. Keep your back straight; contract your abdominal muscles.
3. Lower down and exhale; bend your elbows outwards to the sides.

Note: Perform push-ups on your knees if you could not perform the steps above.

Repeat for 20 seconds at high intensity and with 10-second rest intervals in between. 

Mountain climbers target the shoulders, hamstrings, triceps, and quads.

Here are the steps:

1. Get down into a high plank, keep your back straight and head in line with the spine.
2. Ensure your hands are directly beneath your shoulders, arms fully extended, and your fingers facing forward whilst slightly spread apart.
3. Pump your knees toward your chest one at a time.

Note: Try not to rock your torso from side to side but breathe through it.

Repeat for 20 seconds at high intensity and with 10-second rest intervals in between.

Squats target the hamstrings, thighs, quads, and glutes.

Here are the steps:

1. Stand with feet hip-width apart, hinging at the knees to reach a squat position.
2. Ensure that your knees track over your toes and do not extend past.
3. With the weight on your heels, push back to standing, squeezing your glutes at the top.

Here are the steps:

1. Lie down on your back with your knees bent and hands behind your head.
2. Keep your chin angled towards the sky; use your core to sit up until your elbows touch your knees.
3. Then, lower your back down to the ground and repeat.

Repeat for 20 seconds at high intensity and with 10-second rest intervals in between. 

Repeat this for 8 rounds, or at least 4 minutes.

Here are the steps:

1. Jumping a rope for approximately 20 seconds at a high intensity, followed by a 10-second rest break.
2. Repeat this cycle of 8 rounds or a total of 4 minutes.
3. Cool down for about 5 minutes with stretching or light cardio exercise.

Jump squats target the glutes, hips, quads, and hamstrings.

Here are the steps:

1. Lower down into a squat position, with your feet hip-width apart.
2. Explode upwards by pushing through your heels while using your glutes to jump. 
3. Try to extend your legs fully at the top of the jump.
4. Land in a squat position and repeat.

Kettlebells are specialised ball-like weights with a handle that allows movements through several ranges of motion, engaging various muscle groups simultaneously.

Typically, a kettlebell HIIT routine follows a specific pattern where a single exercise type is executed in eight rounds or spans four minutes, with brief 10-second rest intervals between each rep.

For instance, your workout might include:

• 20 seconds of swings using the right-hand.
• A 20-second segment of two-handed swings.
• Left-hand kettlebell swings for 20 seconds.
• A 20-second interval of swings while alternating hands.

The Russian twist is an excellent exercise to strengthen one’s obliques and spine.

Here are the steps, performed with kettlebells:

1. Sit on the ground and bring your legs out straight. Lean back slightly so your torso and legs form a V-like shape whilst bracing your abdominal wall to engage your core.
2. Balance and keep your legs stationary whilst twisting your torso from side to side.

Repeat 8 rounds that last about 20 seconds at a high intensity, and with 10-second rest intervals in between.

Cool down for about 5 minutes with stretching or light cardio exercise.

Lunges target the core, quads, and glutes.

Here are the steps:

1. Step back into a reverse lunge with your left leg from a standing position.
2. Push through your right heel to come back to a standing position, then follow through with your left leg to raise it in front at 90 degrees.
3. Repeat the cycle.

Here are the steps:

1. Slowly warm up by stretching or light cardio.
2. Then, perform non-stop lunge jumps for one minute, followed by one minute of rest.
3. Repeating the exercise for 8 rounds with rest in between.

Box jumps are a powerful plyometric exercisethat improves strength, speed, and agility.

Here are the steps:

1. Stand in front of a box/platform of 12-18 inches high.
2. With your feet slightly apart, push your hips back and swing your arms.
3. Swing your arms forward and spring up land on the box in one explosive move; then, get down off the box with one foot at a time.

Perform this action with maximum effort for about 20 seconds for 8 rounds, with 10 seconds of intervals between each round.

Plank strengthens the core and abdomen.

Here are the steps:

1. Position your hands and knees in a tabletop position, then lower down to your forearms with your elbows stacked beneath your shoulders.
2. Form a straight line from your head and neck to your feet whilst being supported by your heels.
3. Hold this position for 20 seconds at a high intensity, then rest for 10 seconds.

Repeat the exercise for about 8 rounds, or at least 4 minutes.

Here are the steps:

1. Start from a standing position, raising and lowering one knee at a time as if running in place. 
2. Bring your knees to the same height as your hips whilst keeping your thighs parallel to the ground.

Perform this action with maximum effort for about 20 seconds for 8 rounds, with 10 seconds of intervals between each round.