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HIIT For Fat Loss: 8 Exercises For Women To Burn Fat

Begin by standing with feet shoulder-width apart, lower into a squat position, then explosively jump up, extending your arms overhead.

Jump Squats

Start in a standing position, squat down, place your hands on the floor, jump your feet back into a plank position, do a push-up, then jump your feet back towards your hands and explode into a jump with arms overhead.


Get into a plank position with your hands directly under your shoulders. Alternate bringing your knees towards your chest, engaging your core and keeping your hips stable.

Mountain Climbers

Stand with feet hip-width apart and arms by your sides. Run in place, bringing your knees up high towards your chest while pumping your arms.

High Knees

Begin in a lunge position with your right leg forward. Jump explosively, switching legs mid-air to land in a lunge with your left leg forward. Continue alternating legs with each jump.

Jump Lunges

Start in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.

Plank Jacks

Find an open space and sprint at maximum effort for a short distance, then recover with a slow jog or walk for a set period. Repeat this cycle for the duration of your workout.

Sprint Intervals

Sit on the ground with your knees bent and feet lifted off the floor. Lean back slightly, engage your core, and rotate your torso to touch the ground on each side, using a twisting motion.

Russian Twists