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HIIT Workouts for Women - 5 Exercises to Burn Belly Fat

HIIT Workouts for Women - 5 Exercises to Burn Belly Fat
Linda Guerrera

Belly fat can make even the most confident person feel self-conscious. If you are frustrated by those extra pounds around your middle, HIIT workouts for women could shift your body in the right direction and give you the smooth, toned abs you've been longing for.  

Is HIIT Good for Fat Loss?

Most of us know that eating right and exercising is the key to health. High-Intensity Interval Training (HIIT) is a different approach that can burn fat and improve overall fitness. It is not cardio; HIIT is an anaerobic exercise that mixes short bursts of frequent, intense movement and rest. This sequence deprives the muscles of oxygen and burns fat. The great thing is (oh, you're going to love this) working out this way will have your body burning fat even 1 to 2 days after your workout!  

Fat Buring HIIT Workout 

Many exercises fall under the HIIT category. This article will concentrate on five HIIT beginner belly fat exercises.

Let's get the important stuff right up front: always remember to warm up! Exercising without warming your muscles is like pulling a rubber band that was left out in the snow. If you last exercised a while ago, check with your doctor. For any health concerns or conditions, consult a healthcare professional before HIIT workouts for women.  

HIIT Beginner Belly Fat Exercises 

The key to this regimen is to perform each exercise as intensely as possible for 20 to 30 seconds. After you complete the first one, rest for 10 to 15 seconds and move on to the next.  

One circuit is when all five exercises are complete. When you are done with number 5, rest for one to two minutes and repeat the circuit two to four times, remembering to rest in between each exercise for 10 to 15 seconds. Got it? OK, let’s go... 

1. Jumping Jacks

One of the most intensive ways to burn fat is by performing the old-fashioned jumping jack. There's a reason that this tried-and-true exercise is a standard in many workout routines.  

Stand straight up with your feet together and arms at your sides. Jump and land with your feet shoulder-width apart and arms up in the air. If you need a visual: you will look like an X. Jump to return to the starting position and repeat. Congrats! You've just done a jumping jack! Do this for 20 to 30 seconds and then rest for 15 seconds. 

2. Burpees

Weird name, but effective results. Start by standing straight up and drop into a squatting position. It gets a little tricky here: while kicking your feet back into a plank position, place your hands on the floor in front of you as if you are doing a push-up. Jump back into a squatting position and then jump up like a rocket launched from a launching pad. Perform for 20 to 30 seconds at high intensity and then rest for 15 seconds. 

3. Mountain Climbers

You will begin in the plank position. Bring your right knee to your chest and return your foot to its original position. Now, bring your left knee to your chest and return to plank. The motion resembles climbing a mountain or running. Alternate left and right knees for 20 to 30 seconds and rest for 15 seconds.  

4. High Knees

For this exercise, start by standing straight up and running in place while lifting your knees as high as you can. Keep this up for 20 to 30 seconds, then rest for 15 minutes. 

5. Plank Jacks

As the name suggests, this is like doing jumping jacks on the floor. Start in a plank position, jump your feet out as wide as possible, and then back together. 20 to 30 seconds of this will have you completing your first entire HIIT circuit. Rest for 1 to 2 minutes and repeat exercises 1 through 5 for two to four circuits. 

It should be a no-brainer that combining HIIT with a good diet is super-important if you want to see results. And don’t forget your water! Hydration is key to fat loss!  

Everyone is different. Listen to your body to customize this workout to your fitness level. You will be surprised at how quickly your body will adjust, so don't push it. You can increase the duration and intensity of each circuit as you get stronger.  

Remember, the way to make High-Intensity Interval Training as effective as possible is to be intense with each exercise AND rest period. Starting slow and building your routine will bring you to your goals quicker and reduce any risk of injury. 

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HPFY Linda Guerrera

Linda Guerrera

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Linda Guerrera has been the Digital Content Manager for Health Products For You since 2022. A recipient of the New York State Broadcasters Award for Outstanding Work in Radio, she spent over ...

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