HIIT exercises or high intensity interval training exercises are ideal for women. It is basically the concept of using short bursts of high intensity training or exercises that are then followed with smaller sessions of rest or toning up. These are usually of short durations usually ranging from 20 to 30 minutes. But they really work for women because it aids in toning up, weight loss and keeps your metabolism running. It is more intense and gives a similar calorie loss like a 1 hour walk or aerobics class. All exercises are for 1 minute with a 15 second rest period in between. Make sure you warm up before commencing.
Here Are The Exercises For Women To Lose Weight And Tone Up:
1. Footballer Run
For this, stand in a static position with feet shoulder width apart. Now bend slightly from the knees and hold your palms together. Now just lift your heels slightly off the floor and start spot jogging. Remember your heels lift off the floor, not your toes and as you are bent down in squat. This gives you a complete lower body workout for a minute. Stop and rest for 30 seconds.
2. Leg Raises
Now that your metabolism is high, go down again on the floor and rest on your back. Raise both legs together, with hands kept firmly under the butts. Inhale as you take the legs up and exhale when you come down. Do this for a minute and take a 10-15 second gap.
3. Skater Jumps
Time to boost your heart rate again. Now, stand with legs apart and bring your left leg up and with a dynamic jump, bend towards the right and take your left leg right behind the right one. Go as low you as you can while doing the move. Swing both hands in opposite directions. Repeat on the other side and keep doing this as fast as you can. Take a 10-15 second break.
4. Bridge Pose With Leg Raise
Get back on the floor and then bring your heels slightly closer to your butts. Keep both hands under the hips and raise your right leg first. It should be straight up in the air. Now lift your butts off completely and get down with leg still in the air. Do this 15-20 times and then repeat on the other side with left leg extended.
5. Mountain Climbers
Now is the time to push your self really hard, so get on to the basic plank. So get up from the stomach and support your weight on palms and toes. Your back and legs should be straight. Now bring right leg in and take it out. Do the same with left leg. Now go as fast as you can for an entire minute. Take a 10-15 second break
Stand up and keep both your hands on the waist. Now bend by bringing your right leg first and bend as low as you can on both legs. Make sure your knees don’t cross over. Do this with the left leg to. Keep repeating this for an entire minute. Take a 10-15 second break.
7. Single Leg Hops
This is a fun exercise to get your heart rate up again. You have to stand on right leg first with the left leg slightly bent and now hop from side to side. This should be done for about 30 seconds. Now change your legs and do this on the left side and hop from side to side. Take a 10-15 second break.
8. Transition Ab Hold Into Table Top
This one works on your abs, shoulders and biceps. For this, sit on your butts with both legs extended in front of you and palms resting on the floor. Using your hands support, with legs intact, raise your knees and lift the butts off the floor. Get back to position one again. Keep repeating this for a minute and then break for 10 seconds.
9. Side Twist Jumps
Stand with both legs together. Raise both your hands, and keep right palm close to chest and the left hand extended. Now twist to the right side when jumping, change hands and twist to the left when jumping. Do this as fast as you can twisting on both sides.
10. Side Lunge Leg Raises
Get into a deep squat and then slide to the right side first, using your fingers for support. Bend down slightly and using hands for stabilising, raise left leg off the floor on the side. Shift to left side now and repeat with right leg. Take a break for 10 seconds.
11. Star Jump
For this jump, you have to keep both hands on the side and feet together. Now take a deep jump and go as high as you can, when doing so extend both hands outwards and both legs outwards too. Come back to floor bend down and do this again for a minute.
12. Reverse Crunch
Lie down on the floor, bring heels close to butt and then lift them off the floor. Place both hands behind your head. Now raise your butts off the floor as your head comes forward into a crunch. Do for a minute.
And you are done. Do remember to cool down and stretch!