The HIIT workout for women can be done in 15 minutes Advertisement

The HIIT workout for women can be done in 15 minutes

Short on time? This trendy workout can still get it all in

By ELLE team  April 18th, 2018

HIIT, or High Intensity Interval Training, is a reigning buzzword in workouts. It’s designed around short bursts of exercise followed by rest, and researchers have shown that it gives you a great workout in no time flat. A complete HIIT workout for women can be as quick as 10 to 15 minutes, and three workouts a week is all you need according to one study conducted by The University of Western Ontario.

Jen Ator, fitness director at Women’s Health, demonstrates the HIIT moves, designed by Fitting Room, that get her going in the morning. “I’ll show you how you can fit them into your workout routine, no matter where you are or what your fitness goals may be,” she says. All you need is a few minutes at the gym and a Fitbit Versa™ to time your moves, track your heart rate, and count your calorie burn.” Plus, this smartwatch features phone-free music, 15+ exercise modes, and guided breathing sessions—just what you need after this intense exercise.

What to expect from this HIIT workout for women

You’ll start with a warmup (it’ll take about three minutes), and then you’ll move into strength training, circuit training, and cardio. You’ll do 50 seconds on, and then rest for 10 seconds. “It’s all about the length of time, not the number of reps,” says Ator. 

The workout


Do each of the following moves for 20 seconds. Once you’ve completed the first set, do a second 20-second burst of each move.

  • Jumping jacks
  • Inchworm to shoulder taps (This is where you start with bent knees, palms on the floor, and slowly walk your hands out. When you get to a plank position, tap the opposite shoulders then walk your hands back up.)
  • Lateral lunge on the right side, then the left

Strength training

Repeat each of these moves for 45 seconds apiece, then move on to the next one. When you’re done, do the whole circuit again. 

  • Lateral lunge to the right while curling your left arm
  • Lateral lunge to the left, while curling your right arm
  • Squats with a booty band positioned just below your knees
  • Chest presses with a kettlebell

Circuit training

Time to get your heart rate up! Do each of these moves for 50 seconds, then rest for 10 seconds as you move on to the next station. Any of these can be swapped out for another similar cardio or strength move.

  • Burpees
  • Kettlebell swings
  • Knee lifts
  • Plank hold
  • Squats

AMRAP (aka “As Many Rounds As Possible) Training

For the remaining minute, choose a cardio machine and do as many reps as you can in 60 seconds.