HIIT includes rigorous exercise for a certain period followed by a rest period and then getting back to the rigorous training. It works because it increases the metabolism rate and induces fat loss. The good thing about it is it can be customized as far as the workout period is concerned. As long as you give your 100 per cent, a 30 minutes workout, 5 days a week is required to lose weight.

Let us get started with a HIIT workout. Before that there are some rules you need to know:

  1. Each exercise needs to be done for 1 minute.

  2. A cycle comprises of every exercise done once. You must do 3 such cycles.

  3. Each cycle must follow a specific order of the exercises and you are free to choose that order.

  4. The structure followed once must be followed in every cycle.

  5. You must do each exercise without stopping.

  6. You are permitted to take a 30-second break after you do 2 exercises without stopping.

Let us get started with a fat burning HIIT workout for women:

Exercise #1

Burpees

Instructions:

Step 1: Get down in the squat position and place your palms by your knees.

Step 2: Jump and push your feet back while placing your palms on the floor. Your toes must be placed firmly on the ground and your palms must be under your shoulder.

Step 3: Engage your core and do a push up by bending your elbows and lowering your chest. Go as low as possible.

Step 4: Once your push up is done, pull your feet forward such they are between your hands. You must get back to the squat position.

Step 5: Push through your heels and jump. Your arms must be extended over your head. Land softly on your toes.

Step 6: As you land, get to the squat position and repeat.

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Also, read Explosive HIIT Workout Plan To Burn Fat & Reduce Weight.

Next up: Squats

Exercise #2

Squats

Instructions:

Step 1: Stand with your feet a little more than shoulder-width apart. Keep your back straight and your hands extended in front of you.

Step 2: Slowly, bend your knees and lower your body. Go down until your thighs are parallel to the floor. Your knees must not cross your ankles.

Step 3: Push through your heels and get back up. Repeat.

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Also, read 5 Effective Squat Exercises That’ll Shape Up Your Butt.

Next up: Push-ups

Exercise #3

Push-ups

Instructions:

Step 1: Get down on all your fours and place your palms and knees on the ground.

Step 2: Push your feet back such that your body is resting on your palms and toes. Your body must form a straight line from your head to your heels.

Step 3: Bend your elbows and lower your body. Go down until your chest is close to the floor.

Step 4: Get back up to the initial position and repeat.

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Also, read 5 Explosive Push Up Workouts To Build A Strong And Muscular Chest.

Next up: Mountain Climbers

Exercise #4

Mountain Climbers

Instructions:

Step 1: Get down in the push up position with your palms under your shoulder and your toes firmly placed on the floor. Do not arch your back.

Step 2: Keeping your head straight, bend your right knee and tilt your torso. Bring your right knee close to your chest.

Step 3: Push it back to the initial position and repeat with the other leg. Do this exercise as quickly as possible.

Next up: Tricep Dips

Exercise #5

Tricep Dips

Instructions:

Step 1: Sit on a chair and place your palms on the edge.

Step 2: Keeping your back straight, slowly step forward, such that your hands are extended, elbows are not bent, hips are off the chair and legs extended in front of you.

Step 3: Without exerting stress on your shoulder, bend your elbows to lower your body towards the floor.

Step 4: Push yourself back up and repeat.

Also, read 5 Best Exercises For Triceps You Should Start Doing Now.

Next up: Reverse Crunches

Exercise #6

Reverse Crunches

Instructions:

Step 1: Lie down on the floor, facing up. Bend your knees with your feet on the floor and your arms behind your head.

Step 2: Lift your feet off the floor with your knees bent at a right angle.

Step 3: Engage your core and curl your knees towards your chest while lifting your hips off the ground. At the same time do a regular crunch by pulling your shoulder off the ground.

Step 4: Return to the initial position and repeat.

Next up: V-up

Exercise #7

V-up

Instructions:

Step 1: Lie down on your back with your legs extended in front of you and your hand extended behind you. Your toes need to point out.

Step 2: While keeping your legs straight, lift them off the floor.

Step 3: Simultaneously, lift your arms off the ground and try to touch your toes.

Step 4: Get back to the initial position and repeat.

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