Looking to add some fire to your fitness routine? We teamed up with online fitness coach Ben Palocko to bring you five incredible HIIT workouts for women designed to strengthen, tone, and challenge you in the best way possible. Ben has been coaching clients for years, and he’s handpicked these five moves that women love—because they deliver serious results.
These HIIT workouts aren’t just about breaking a sweat; they’re about moving with purpose, building strength, and feeling amazing in your body. Whether you’re training at home or the gym, these moves can easily be incorporated into your workout plan for women.
1. Placeholder Crunch
📌 Core Burn Like Never Before!
If you’re looking for an ab workout for women that torches your core, this one’s for you!
✅ Choose a ball weight that keeps your lower back flat on the floor when balanced on your shins.
✅ Keep a steady tempo—rhythm is more important than how far you extend your legs.
✅ Use this as a finisher at the end of your workout plan for women: three sets until fatigue for a killer core session!
This core-burning exercise is a great addition to your full body workout for women routine. It focuses on toning the abs and strengthening the core muscles, essential for improving overall fitness.
Research by the Mayo Clinic highlights that exercises like this are incredibly beneficial for cardiovascular health and overall fitness improvement.
2. Hanging Hip Pulse
📌 Engage Your Lower Abs Like Never Before!
This move is one of the best ways to feel your abs working.
✅ Squeeze your glutes before you start moving—this keeps the focus on your lower abs.
✅ Keep the movement small and controlled. Go until you can’t anymore!
✅ For the best angle, try it with BOSU back support.
This ab workout for women focuses on targeting the lower part of your abs, helping sculpt and define them. It’s also an excellent addition to your HIIT workouts for women because it works multiple muscle groups.
To get the most out of HIIT and your fitness routine, you can refer to the American Council on Exercise (ACE), which explains the science behind how HIIT improves endurance and strength.
3. 6-Way Shoulder Raise
📌 Time Under Tension = Shoulder Burn!
This shoulder move is no joke—it works every angle and builds serious strength.
✅ Use light weights. (Trust us, you’ll feel the burn!)
✅ Master the movement with just your fists before adding dumbbells.
✅ Try the standing version for a core challenge.
This move is part of the best workout plan for women to target the shoulders and arms. It helps build toned, strong shoulders while giving your core an added workout challenge. Try incorporating this as a finisher in your routine.
A study published on PubMed shows that combining strength-based exercises like this one with HIIT helps improve muscle mass and strength, especially when incorporated into a regular workout plan.
4. Thoracic Extensions
📌 Improve Posture & Strengthen Your Upper Back!
This exercise is essential for keeping your posture on point.
✅ Keep your butt against the wall—your feet should be forward enough to maintain balance.
✅ Keep your lower stomach glued to your thighs and only lift your chest.
✅ Work your way up to 15+ reps before adding weights.
This is one of the best pre-workout moves for women to prepare your upper back muscles for a more intense training session. It helps to alleviate back pain and strengthen the muscles supporting good posture.
Additionally, the World Health Organization (WHO) recommends posture-correcting exercises like thoracic extensions to maintain musculoskeletal health and prevent injuries. Learn more about the importance of physical activity and posture from the WHO.
5. Dumbbell Pullover Press
📌 Total Arm & Upper Body Power!
This move is a full upper-body sculptor, targeting the triceps and firming up your arms.
✅ Keep your lower back flat on the bench—don’t let it arch!
✅ Breathe with control: inhale when reaching back, exhale when pressing forward.
✅ Hits all three heads of the triceps for defined arms.
For those looking to sculpt strong, defined arms, this exercise is one of the best HIIT workouts for women. It effectively targets the upper body, especially the triceps, chest, and shoulders, making it a must-try.
Who is Ben Palocko?
Ben is a dedicated online fitness coach with a passion for helping clients achieve their strongest, healthiest selves. With a mix of science-backed training and real-world coaching experience, he creates workout plans for women that are effective, engaging, and easy to incorporate into your routine.
📍 Visit Ben’s Website: www.BenPalockoFitness.com
👉 Want more of Ben’s workouts? Follow him on Instagram for tons of fitness inspiration and expert tips!
Time to Sweat!
These five HIIT workouts for women are an incredible addition to your routine. Whether you’re hitting the gym or working out at home, these trainer-approved exercises will help you build strength, improve posture, and feel amazing in your body. By incorporating these into your workout plan for women, you’ll notice improved endurance, stronger muscles, and a more toned body.
Which one are you trying first? Let us know in the comments! 💪🔥
FAQs About HIIT Workouts for Women
1. What are the benefits of HIIT workouts for women?
HIIT workouts for women are known for improving cardiovascular health, burning fat, and building muscle in a short period of time. These high-intensity workouts are designed to maximize calorie burn while strengthening muscles and improving overall fitness.
2. How often should women do HIIT workouts?
For optimal results, it’s recommended that women incorporate HIIT workouts for women into their routine 2-3 times per week. This allows the body to recover while reaping the benefits of high-intensity training.
3. Can HIIT workouts help with weight loss?
Yes! HIIT workouts for women are highly effective for fat loss due to their ability to burn calories quickly and increase metabolism. They can also help improve muscle tone, leading to a leaner physique.
4. What are the best pre-workout supplements for women?
The best pre-workout for women includes ingredients like caffeine, creatine, and BCAAs, which help increase energy, endurance, and recovery time. Always check with a healthcare provider before incorporating any supplements into your fitness routine.
5. Are there HIIT workouts for women that can be done at home?
Absolutely! Many HIIT workouts for women can be done at home with minimal equipment. Bodyweight exercises like jumping jacks, squats, and push-ups are great examples. You can also use dumbbells or resistance bands to enhance the intensity.
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