High-Intensity Interval Training (HIIT)

High-Intensity Interval Training (HIIT) is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

Below is an example of a HIIT workout that can be easily adapted to suit women who are looking for an effective workout. 

Disclaimer: In interest of the importance of personal safety and health we encourage you to consult with a healthcare professional before starting any new exercise program, especially one as intense as HIIT. 

20-Minute HIIT Workout for Women

*Warm-Up: 5 minutes of light cardio (jogging in place, dynamic stretches, jumping jacks)*

**Workout: Perform each exercise for 35 seconds, followed by 15 seconds of rest. Complete the entire circuit 2 times.**

  1. **High Knees**: 

   - Run in place, bringing your knees up to your chest as high as possible. Pump your arms to increase intensity.

  1. **Squat Jumps**: 

   - Begin in a squat position and explode up into a jump. Land softly and lower back into a squat.

  1. **Push-Ups**: 

   - Complete traditional push-ups. Modify by dropping to your knees if needed.

  1. **Butt Kicks**: 

   - Jog in place, kicking your heels up to touch your butt with every step.

  1. **Burpees**: 

   - Begin in a standing position, drop into a squat with hands on the ground, kick your feet back into a plank, do a push-up, jump your feet back to your hands, and explosively jump into the air.

  1. **Mountain Climbers**: 

   - Start in a plank position and alternate bringing your knees to your chest as quickly as you can.

  1. **Plank Jacks**: 

   - In a plank position, jump your legs out to the sides like a jumping jack and back in.

  1. **Side-to-Side Hops**: 

   - Place or imagine a line on the floor and hop from side to side over the line, keeping feet together.

*Cool Down: 5-10 minutes of stretching all major muscle groups.*

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Please consider the following tips before performing HIIT exercises:

- Stay properly hydration before, during, and after the workout.

- Start with fewer repetitions or sets and building up as fitness improves.

- Remember to take breaks as needed and work at your own pace.