HIIT Benefits for Women

High-intensity interval training, aka HIIT,  is a style of exercise that includes short bursts of high-intensity movement followed by a brief period of rest in between.

HIIT workouts have gained serious traction over the years due to their ability to burn higher amounts of calories in a shorter period compared to traditional exercise.

However, HIIT workouts may provide even further benefits than just calorie burn, especially for women. Let’s dive in.

What Is HIIT?

HIIT workouts involve short bursts of intense exercise followed by a short rest. Typically, they involve 30 seconds of exercise followed by 10 seconds of rest, but this is open to adjustment depending on your fitness level.

Examples of common HIIT workouts include sprints, burpees, jump squats, and mountain climbers.

This type of workout allows you to reach peak heart rate levels for maximum calorie burning while providing a small rest in between to recover before the next interval. These exercises will also target both cardio and strength in one workout.

An example of a HIIT circuit might look something like this:

• 30 seconds of jumping jacks
• 10 seconds of rest
• 30 seconds of squat jumps
• 10 seconds of rest
• 30 seconds of burpees
• 10 seconds of rest

Repeat 3 times.

While it may seem intense (hence the name), HIIT workouts can be suitable for all fitness levels. That’s because you can modify the workouts to meet your fitness needs by adjusting the intensity, duration, and rest length to better suit you.

For example, if you need longer rest time in between, such as 30 seconds instead of 10, you can slowly start to work yourself up to taking shorter rests over time. You can also modify for lower-impact exercises, such as squat reaches instead of squat jumps, etc.

To get the most out of your HIIT workout, you can also try this clean hibiscus women’s pre workout from Naked, a premium fitness and nutrition brand.

Key Benefits of HIIT for Women

HIIT workouts are great for everyone, but there may be some key benefits for women especially. Below are some potential benefits of HIIT workouts for women.

Efficient Fat Burning

Studies have found that HIIT workouts may be better at targeting fat loss. While typically shorter in duration than other types of workouts, HIIT exercises provide a pretty hearty calorie burn. One study found that HIIT workouts may burn 25-30% more calories than other forms of exercise in less time [1].

Researchers have found your metabolic rate is also elevated for longer after a HIIT workout, extending how many calories you burn at rest. It may even have the potential to shift your body into burning fat versus carbs for energy [2, 3, 4].

Improved Cardiovascular Health

Because HIIT workouts get your heart rate up and your blood pumping, they are great for strengthening your heart and improving your endurance levels.

Traditional methods for increasing endurance include exercises that elevate your heart rate for a prolonged period, such as running or cycling. Studies are showing that HIIT workouts may be able to do the same but in a shorter time [5].

Exercise endurance can strengthen the heart, reduce your resting heart rate, and protect you from the development of cardiovascular type conditions.

Time-Saving Workouts

HIIT workouts tend to be shorter in duration than other forms of exercise which can make them ideal for those with busy schedules. You can still get an effective workout with only 20-30 minutes of HIIT exercises.

HIIT workouts also tend to require little to no equipment and can be performed anywhere, giving you the flexibility to squeeze it in during a lunch break, right before or after work, or anywhere in between, compared to trying to plan time for an hour-long gym session.

Muscle Toning and Strength

HIIT workouts provide benefits for lean muscle growth and body composition as well as cardiovascular benefits.

While traditional strength training exercises remain the best method for increasing muscle tone, HIIT workouts can promote muscle growth, especially in the lower extremities which tend to be used the most in many HIIT exercises [6].

Hormonal Benefits for Women

HIIT exercises can help to improve body composition and hormonal challenges, such as insulin resistance without weight loss. Additionally, exercise like HIIT can provide a positive outlet for stress which can help to better manage cortisol levels, a hormone that often contributes to stubborn belly fat in women.

Workouts like this may provide further benefits for women’s hormonal health, including those who suffer from conditions such as polycystic ovary syndrome (PCOS). One study found that HIIT exercises had a beneficial effect on hormones and cardiovascular health in women with PCOS [7].

Safety Tips for Women Doing HIIT

If you are new to HIIT, there are a few key things to keep in mind to maximize your workout and reduce your chances of developing an injury.

First off, it’s essential to start every workout with a proper warm-up to get your blood flow pumping to your muscles before you work them. You also want to make sure to include a cool-down post-exercise to get your heart rate back to its normal resting state.

Make sure you consider your fitness level before starting a HIIT workout. If you are new to HIIT, choose a beginner program and you can gradually increase the intensity as you feel comfortable. Always listen to your body and don’t be afraid to make substitutions as you need.

HIIT workouts are intense so make sure to give your body rest days in between to avoid over-training.

Bottom Line

HIIT has become a popular workout among women, and for good reason! HIIT workouts can provide several health benefits including increased metabolism, efficient fat-burning and muscle tone, improved cardiovascular health, and hormonal balance.

Even better, HIIT workouts tend to be shorter than traditional exercise and require little (if any) equipment, making them versatile and convenient for busy schedules. While HIIT workouts aren’t for everyone, they can be modified for every fitness level.

If you haven’t tried a HIIT workout yet, what are you waiting for?