3 Fat-Burning HIIT Workouts You Can Do Anywhere

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By Sarah Klein

The following is an excerpt from HIIT for Women by Sean Bartram.

These introductory routines are designed to get you started with high-intensity interval training by introducing base exercises and common routine formats in a way that is varied and challenging without being overwhelming. Get things rolling with lower impact exercises, shorter routines and longer rest periods. Remember the golden rule during each of these routines: form first and speed second.

Easy Does HIIT
Total Time: 9:00
These four classic and simple HIIT exercises provide a total body workout at a 2:1 work-to-rest ratio, which means you’ll be working for twice as long as you rest. Push hard, have fun and let’s HIIT IT!

Repeat the set three times. Rest for one minute after each set.

Trainer Tip:
For both squats and pushups, depth is far more important than speed. If you need to, perform the pushups from your knees.

hiit for women

Three-Peat
Total Time: 27:00
Three is the magic number in this routine. You’ll do each three-minute set three times. Rest for one minute after each set.

Challenge:
If you’re not feeling challenged, drop the rest time down to 30 seconds between sets.
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Fiercely Fit
Total Time: 15:00
This routine keeps you working hard with eight exercises selected to build core strength and tone your legs. The 4:1 work-to-rest ratio will kick your heart rate into high gear.

Repeat the set three times. Rest for one minute after each set.
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Photographs and text reproduced by permission of DK, a division of Penguin Random House from HIIT for Women by Sean Bartram. ©2015 by DK Publishing. All rights reserved.

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