February 17

BEST Strength + HIIT Home Workout for Women

By fitness

February 17, 2022

The finest energy and HIIT dwelling exercise for ladies — 9 killer dumbbell workout routines in a difficult, full physique exercise. Get all the advantages of energy coaching and HIIT exercises for ladies in a single efficient, 35-minute dwelling exercise!

This exercise has been a reigning favourite within the energy + HIIT exercises for ladies class ever because it was first revealed again in 2018. 

It’s a sophisticated HIIT exercise I come again to once I want a stable, complete physique exercise at dwelling (you may observe Rachel, the modifier within the dwelling exercise video above, for the newbie HIIT exercise for ladies model).

According to the American College of Sports Medicine, HIIT exercises can burn extra energy per minute of train than cardio coaching (like jogging, swimming or biking) does, making it the higher cardio choice while you’re quick on time.

What makes this HIIT exercise ‘the best home workout for women’?

  1. EFFICIENT. Nine full physique workout routines that construct muscle mass and burn fats in a brief period of time. Hitting EVERY muscle in your complete physique — from the legs, butt and thighs to the arms, chest, again, abs and core!
  2. SCALABLE. Fun truth, I initially filmed this dwelling exercise once I was 6 months postpartum with Brody (see the image beneath). It’s robust, however scaleable. We’ve included modifications for ALL health ranges. Make this a low influence HIIT exercise by following Rachel (on the correct within the HIIT exercise video) and carry out as many reps as you may within the timed intervals.
  3. ENGAGING TIME INTERVAL TRAINING (time drop format). Short bursts of focused workout routines to exhaust every muscle group. But the work time decreases (and relaxation intervals enhance) as you progress by way of the exercise.
The Best Strength + HIIT Home Workout for Women (busy mom workout)

HIIT Workouts for Women FAQs

Strength Training or High Intensity Interval Training (HIIT)?

Studies present that individuals who embrace each weight coaching and cardio workout routines (like HIIT) of their weekly train routine have the perfect general outcomes when it comes to weight reduction, energy and cardio endurance. That’s precisely what you get on this energy and HIIT dwelling exercise for ladies: the muscle constructing advantages of energy coaching AND the calorie burning advantages of HIIT coaching. 

Do HIIT Workouts Burn Belly Fat?

Like weight coaching, HIIT periods enhance post-exercise oxygen consumption (EPOC) — a time frame after train the place the physique is utilizing extra vitality to revive itself to pre-exercise ranges. So sure, HIIT exercises burn energy (together with fats) each throughout and after the exercise.

How Many Times Per Week Should You Do HIIT Workouts?

This all is dependent upon your health objectives, however I recommend two HIIT exercises per week (relying on the depth). Both lifting weights and HIIT exercises place stress on the physique and require restoration time. If you’re a health newbie with a objective of understanding 3 times every week, I recommend two energy coaching exercises and one HIIT exercise per week. Try this 10-Minute Low Impact HIIT Workout for Beginners. If you’re extra superior with a objective of understanding 5 instances every week, I recommend three energy coaching exercises and two HIIT exercise per week.

This HIIT exercise combines practical energy coaching with heart-pumping cardio to make an EFFECTIVE dwelling exercise for ladies (a terrific exercise for busy mothers).

And you don’t want fancy health club tools, only a set of dumbbells.

Workout Equipment:

Medium to heavy set of dumbbells.

I like to recommend something from 5-20 lbs. We’re utilizing 12 and 15 lb dumbbells on this exercise video.

Workout Instructions:

Follow together with the HIIT exercise for ladies YouTube video on the prime of this publish. I’ll be your private coach, offering kind cues, motivation and modifications for the 9 full physique HIIT workout routines.

Your Workout Looks Like This:

  • 9 Full Body HIIT Exercises For Women
  • Time Drop Format (SET 1: 45 seconds work, 15 seconds relaxation, per train, SET 2: 40 seconds work, 20 seconds relaxation, per train, SET 3: 30 seconds work, 30 seconds relaxation, per train)
  • Repeat All 9 Exercises x 3 Sets

The BEST Fat-Burning HIIT Workout for Women At Home!

The Best Home Workout for Women

1. Single Arm Dumbbell Snatch + Overhead Reverse Lunge, R
2. Single Arm Dumbbell Snatch + Overhead Reverse Lunge, L
3. Split Lunge Jumps
4. Push Ups
5. Sumo Squat + Bicep Curl
6. Plyo Squat Jack
7. Lying Tricep Extensions + Glute Bridge
8. Dumbbell Overhead Pull + Leg Lift
9. Burpees

9 Full Body Strength and HIIT Exercises for Women

Single Arm Dumbbell Snatch and Overhead Reverse Lunge

Targets: The legs, glutes, hamstrings, quads, shoulders, again and core.

The single arm dumbbell snatch is a robust full physique energy train — pairing it with an overhead reverse lunge builds energy and improves core stability.

Single Arm Dumbbell Snatch + Overhead Reverse Lunge

How To Do A Single Arm Dumbbell Snatch and Overhead Reverse Lunge

  1. Start standing, ft hip-width aside, shoulders stacked over hips with a dumbbell laying horizontally between your ft. Hinge on the hips and barely bend your knees to achieve for the dumbbell. Grab the dumbbell along with your proper hand.
  2. Drive by way of your heels to face tall as you press your hips ahead and pull the dumbbell up the middle of your physique; utilizing the ability of your legs to drive the dumbbell overhead as you come to standing. Think of the way you’d zip up a jacket as you pull the dumbbell alongside the entrance of your physique.
  3. With your proper arm prolonged, bicep by ear, maintain the dumbbell overhead as you step your proper leg again right into a reverse lunge. Dropping your again proper knee in direction of the bottom, aiming for each knees to achieve 90-degree angles (entrance thigh parallel to the ground).
  4. Push by way of your entrance, left leg to return to standing, and decrease the dumbbell again down the middle of your physique.
  5. Return to the beginning place and repeat this highly effective, advanced full physique train for the timed interval.

*Note, you’ll repeat this on the left aspect of the physique (left arm and left leg), as transfer two of this dwelling exercise for ladies. 

Modification: Follow Rachel on the correct and entrance rack the dumbbell for the reverse lunge slightly than having the arm/dumbbell prolong overhead.

Split Lunge Jumps

Targets: The legs, butt, quads, hip flexors, calves and core.

Build energy and burn fats with this highly effective decrease physique train.

how to do split lunge jumps, lower body HIIT exercise for women

How To Do Split Lunge Jumps

  1. Stand with ft hip-distance aside, shoulders stacked over hips.
  2. Jump your proper leg again right into a reverse lunge place; dropping your again proper knee in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle; entrance thigh parallel to the ground.
  3. Drive by way of your entrance, left leg to blow up up as you turn legs within the air. Jumping your left leg again right into a reverse lunge. Land softy in a bent knee lunge.
  4. Repeat this explosive motion for the timed interval.

Modification: Option to carry out step again lunges or 2-pulse step again reverse lunges.

Push Ups

Targets: Chest, shoulders, triceps, again, abs and core muscle tissues.

Push ups are a traditional body weight train for constructing higher physique energy; a quick and efficient technique to construct muscle definition within the arms and abs.

how to do push ups (one woman performing standard push ups from toes and another performing modified push ups from knees)

How To Do Push Ups

  1. Start in a excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Feet hip-width aside. Option to put your arms on weights if in case you have wrist ache.
  2. Hold this plank place, sustaining a straight line by way of your backbone, gaze barely in entrance of you.
  3. Slowly decrease your chest down in direction of the bottom as your elbows fall about 6 inches away out of your physique (not out to the perimeters).
  4. Once on the backside of your push up, exhale as you push again up into excessive plank place. Repeat.

Modification: Substitute incline push-ups by inserting your arms on a chair or bench; or drop to your knees for modified push ups.

Sumo Squat and Bicep Curl

Targets: Legs, glutes, quadriceps, outer and inside thighs (hip abductors and adductors), arms and biceps.

sumo squat and bicep curl, full body exercise at home

How To Do A Sumo Squat and Standard Bicep Curl

  1. Stand with ft wider than hips, heels in and toes identified (sumo squat stance). Hold one dumbbell in every hand at your hips, palms dealing with out away out of your physique.
  2. Bend your knees to decrease down right into a sumo squat, pushing your knees out in direction of your pinky toes as you drop your hips parallel to your knees.
  3. Pause for a second on the backside of your sumo squat, then drive by way of your heels, squeezing your glutes and inside thighs to return to standing. As you come to standing, curl the dumbbells up in direction of your shoulders (palms dealing with shoulders).

Modification: Option to alternate arms on the bicep curl.

Plyo Squat Jack

Targets: The decrease physique — legs, glutes, quads, outer glutes and inside thighs. 

Bodyweight squat jacks are a terrific HIIT train to construct decrease physique energy, particularly for the inside thighs, whereas additionally elevating your coronary heart price to burn fats.

plyo squat jack or plyo sumo squats | best HIIT exercises for women at home

How To Do Plyo Squat Jacks

  1. Start in a standing place ft hip-width aside, core engaged, shoulders over hips.
  2. “Jack” your ft out broad as you drop your butt again into a large squat. Aim to carry your arms to the touch the bottom if that’s obtainable to you.
  3. Explosively stand tall, squeezing your inside thighs as you “jack” your legs again collectively, and return to standing as you rotate your arms overhead. Think, broad on the backside, slender on the prime.

Modification: Option to carry out side-to-side sumo squat jacks or faucet downs (observe Rachel on the correct).

Tricep Extensions and Glute Bridge

Targets: Tricep muscle tissues (alongside the again of the arms), glutes and hamstrings.

lying tricep extension and glute bridge | best home workouts for women

How To Do Lying Tricep Extensions Or Skull Crushers and Glute Bridges

  1. Lie flat on the bottom, knees bent at 90 levels; ft flat on the mat.
  2. Hold one dumbbell in every hand and prolong your arms so the dumbbells are straight overhead (palms dealing with each other).
  3. Squeeze your glutes and drive by way of your heels to elevate your hips off the mat, performing a glute bridge.
  4. Then bending on the elbows, slowly decrease the dumbbells in direction of your head (simply bending on the elbows, reducing the dumbbells in direction of your temples). As you decrease the dumbbells, concurrently decrease your hips again in direction of the mat.
  5. Then press the dumbbells again overhead as you elevate your hips excessive to return to the beginning place.

Modification: You can all the time carry out this train from a stability ball or bench. If mendacity in your again isn’t obtainable to you you may carry out standing bent over tricep kick backs.

Dumbbell Overhead Pull and Leg Lift

Targets: The higher again muscle tissues (lats), chest (pecs), transverse abdominis, rectus abdominis, decrease abs and hip flexors.

overhead lat extensions and dumbbell pullover with leg raises

How To Do A Dumbbell Overhead Pullover and Leg Lift

  1. Start mendacity in your again, core engaged so your decrease again is pressed into the mat. Legs straight overhead (superior) or knees bent at a 90-degree angle (modification). Hold one dumbbell horizontally between your arms.
  2. Alternate reducing your legs, reducing one or each heels in direction of the bottom. As you decrease the legs, decrease the dumbbell by extending your arms overhead.
  3. Squeeze your again muscle tissues (lats) to tug the dumbbell again overhead to beginning place as you concurrently pull your prolonged leg again overhead to satisfy the dumbbell.

Modification: Lower and elevate one leg at a time, or bend your knees to shorten the “lever”.


Targets: Full physique — the arms, chest, again, shoulders, legs, glutes, hips and core.

A real full physique HIIT train — construct energy and endurance in your decrease and higher physique

how to do burpees from advanced chest to floor burpees to modified walking burpees

How To Do Burpees

  1. Stand along with your ft shoulder-width aside, arms at your sides.
  2. Bend your knees and drop your hips as you decrease right into a squat, then place your arms on the ground straight in entrance of your ft.
  3. Shift your weight into your arms as you bounce your ft again to softly land on the balls of your ft in a excessive plank place. Your physique ought to kind a straight line out of your head to heels.
  4. Elbows fall again in direction of your physique as you decrease your chest in direction of the bottom, bringing your chest to satisfy the ground. Press again up and return to excessive plank.
  5. Jump your ft up in direction of the skin of your arms, touchdown in a loaded squat place. Then drive by way of your legs to blow up up, leaping into the air with arms prolonged overhead.
  6. Land softly and repeat.

Modification: Make this a low influence HIIT train by stepping the correct foot, then the left foot again to plank and stepping right into a loaded squat as an alternative of leaping. Option to omit the chest decrease and maintain plank or add a push up out of your knees. You can all the time make this train a little bit simpler by including an incline, inserting your arms on a chair or bench.

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