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I love this Total Body Fat Burn HIIT workout for women.
It works the entire body, burns fat, and can be done 20 minutes tops. It’s the perfect HIIT workout routine for busy women that want to squeeze in a workout, get toned, and feel energized.
It’s been my go-to routine in the morning lately and I love it because it’s quick, I can do it at home before I go to my office, and it makes me feel like a champion.
The exercises target and tighten all of the main problem areas women struggle with the most…. the abs, arms, thighs, butt, and legs.
If you want to tone your body, you’re going to love it.
Ready to burn fat and get fit? Let’s do this!
20-Minute Total Body Fat Burn HIIT Workout for Women
Pin this full body HIIT workout to Pinterest so you’ll have it forever.
How to do this Total Body Fat Burn HIIT Workout
- Do each exercise 15 times to complete one full round.
- Squeeze your abs in tight during all of the exercises.
- Move quickly from exercise to exercise. Try to avoid taking rest between the moves… This helps keep your heart rate up so you can burn more fat. If you do need to take a break between the moves, take one.
- Do 4 full round of all 6 exercises to complete this full body HIIT workout.
- Do this workout 2 times a week along with my other workout routines.
- When you’re done with this workout, leave me a comment and let me know if you felt the burn.
The Full Body Burn HIIT Exercises
Stand holding dumbbells. Lift your elbows up, until they are in line with your shoulders, with your knuckles facing up. This is your start position. Exhale and rotate the weights down until your knuckles are facing the ground. Next, kick your hands out to the side. Reverse the movement and bring your hands back in, then flip your knuckles back up to the start position, to complete one rep.
THREE LEGGED CRUNCH
Get in a down dog position and extend one leg up and back as far as you can. This is your start position. Exhale as you draw your leg in towards your chest, while keeping your hands and other leg firmly planted. Quickly push your leg back up to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.
SQUAT + FRONT RAISES
DONKEY KICK + SIDE EXTENSIONS
Start on all fours, with your hands (dumbbells in hand) stacked directly under your shoulders and your knees directly under your hips. This is your start position. Keep your leg bent, push a flexed foot up towards the ceiling as far as you can. Squeeze your glutes at the top of the movement. At the same time, lift your arm to a side extension. Your back should remain perfectly still in a neutral spine with your hips square to the floor. Reverse the movement and return just short of the start position to complete one rep. Complete the same number of reps with both legs to complete one set.
Lie on your side on the floor. Bend your legs and stack your knees and ankles. Exhale and lift both of your legs off the floor, about 6 inches. This is your start position. Keeping your heels together, open and close your knees, like a clamshell. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps on the other side to complete your set.
LUNGE AND SIDE EXTENSIONS
Stand, holding a pair of dumbbells, in a split stance with one leg in front and the other behind you. Keep dumbbells at side of body. This is your start position. Lower your body down until your front knee is at a 90-degree angle. At the same time, lift your arms into a side extension. Do not let your knee extend past your toes. Exhale and push back up to the start position to complete one rep. Bring your arms down back to the side of your body.
That’s it! Did you feel them burn? Which exercise was your favorite?
Let me know in the comments. The lunge with side extensions is my favorite exercise in this routine. It’s harder than it looks.
Hugs and love
Your Coach and Biggest Cheerleader
PS. If you liked this workout, check out my collect of other fun fat burning workouts here.
Christina Carlyle is a certified Holistic Nutritionist, Sports Nutrition Specialist, Personal Trainer, Health Coach, & Behavior Modification Specialist. After overcoming her own health issues, getting off 7 medications, & losing 40 pounds (& keeping it off for 10+ years) she’s dedicated to helping others get Happy, Healthy, & Fit for life, with science-backed strategies. Christina shares real deal (no BS) weight loss and wellness advice, workouts, and recipes that get results and work in the real world.