Last Updated on August 10, 2023
I love this full-body, fat-burning HIIT workout for women.
It works the entire body, targeting stubborn trouble areas women struggle with most.
It burns fat while boosting metabolism and mood. The best part? It can be done 20 minutes tops and all you need is a set of dumbbells.
It’s the perfect HIIT (high intensity interval training) workout routine for women that want to squeeze in a workout, tone up, and feel energized on the fly.
It’s been my go-to routine in the morning lately because it’s quick, I can do it at home, and it makes me feel like a champion.
The exercises target and tighten the arms, thighs, butt, and legs while engaging the core. The combination of HIIT movements helps snatch and tone muscles in the entire body while flattening the abs.
Plus, this workout combines weight training exercises with the HIIT training strategy. The HIIT training strategy helps maximize calorie burn and health benefits.
By combining the HIIT strategy with weight training movements, you’ll be able to tone up and burn fat during – and will continue to burn fat after the workout is over, too!
Ready to rock this HIIT workout? Let’s do this!
HIIT Workout for Women
Pin this full-body HIIT workout to Pinterest so you’ll have it forever.
HIIT Workout Instructions
- Do each exercise 15 times to complete one full round. Do 15 reps on each side where applicable.
- Squeeze your abs in tight during all of the exercises.
- Move quickly from exercise to exercise. Try to avoid taking any breaks between the moves… This helps keep your heart rate up so you can burn more fat. If you do need to take a break between the moves, take one.
- Do 3 full rounds of all 6 exercises to complete this HIIT workout.
- I only recommend doing this routine once a week, maximum.
- This workout is best when done along with one of my metabolic meal plans. Abs really are made in the kitchen and you can’t out-exercise improper nutrition.
Full Body HIIT Exercises
Stand holding dumbbells. Lift your elbows up, until they are in line with your shoulders, with your knuckles facing up. This is your start position. Exhale and rotate the weights down until your knuckles are facing the ground. Next, kick your hands out to the side. Reverse the movement and bring your hands back in, then flip your knuckles back up to the start position, to complete one rep.
THREE LEG CRUNCH
Get in a down dog position and extend one leg up and back as far as you can. This is your start position. Exhale as you draw your leg in towards your chest, while keeping your hands and your other leg firmly planted. Quickly push your leg back up to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.
SQUAT + FRONT RAISE
DONKEY KICK + SIDE EXTENSIONS
Start on all fours, with your hands (dumbbells in hand) stacked directly under your shoulders and your knees directly under your hips. This is your start position. Keep your leg bent, push your foot up towards the ceiling as far as you can. Squeeze your glutes at the top of the movement. At the same time, lift your arm to a side extension. Your back should remain perfectly still in a neutral spine with your hips square to the floor. Reverse the movement and return just short of the start position to complete one rep. Complete the same number of reps with both legs to complete one set. TIP: If you flex your foot during the donkey kick, you’ll engage the hamstrings more.
Lie on your side on the floor. Bend your legs and stack your knees and ankles. Exhale and lift both of your legs off the floor, about 6 inches. This is your start position. Keeping your heels together, open and close your knees, like a clamshell. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps on the other side to complete your set.
LUNGE AND SIDE EXTENSIONS
Stand, holding a pair of dumbbells, in a split stance with one leg in front and the other behind you. Keep dumbbells at side of the body. This is your start position. Lower your body down until your front knee is at a 90-degree angle. At the same time, lift your arms into a side extension. Do not let your knee extend past your toes. Exhale and push back up to the start position to complete one rep. Bring your arms down back to the side of your body.
That’s it! Did you feel the burn? Which exercise was your favorite?
Let me know in the comments. The lunge with side extensions is my favorite exercise in this routine. It’s harder than it looks.
Hugs and love
Your Coach and Biggest Cheerleader
P.S. If you liked this back workout you’ll LOVE my nutrition and workout programs! All of my programs target trouble areas women struggle with most and help you get fit, healthy, and feel fantastic. If you want to slim down and tone up ASAP take my Program Style Quiz to find the fat loss program that’s perfect for you.