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Daily HIIT Workout and Nutrition Plan for Women

HIIT stands for high-intensity interval training, which involves a short workout and quick bursts of energy with quick resting periods. (Most HIIT workouts are not more than 30 minutes.) Trainers recommend these types of workouts because they burn serious energy, which helps you burn more fat and calories. Plus, the body keeps burning energy long after the workout.

Men do have an easier time packing on muscle, and their metabolisms tend to run faster—meaning easier fat loss. However, when it comes to high-intensity interval training, it seems women are the ones with the edge. Revisiting a study from Bowling Green State University, you can find the background to the notion that HIIT training provides more health benefits to women than men.

The sex-specific responses to HIIT exercise include better ability to maintain the highest intensity, better increases in VO2 Max, and higher heart rates. The males in the study tended to set a higher pace for their workouts, but the women ended up working at a higher HR% than the men, as well as a higher percentage of their oxygen consumption.

HIIT workouts can last for 5-30 minutes and can burn up to 400 calories per session. This is perfect for busy people as squeezing exercise time in our already busy schedule is hard to begin with.

If you want to try HIIT workouts, here is a weekly program from Minimal Fit that anyone can incorporate in their day that takes about 8 minutes each.

Day 1 – Legs & Core

45 seconds of each move, 15 seconds rest in between

  • Squats
  • Ab Walkouts
  • Reverse Lunges
  • Plank
  • Side Lunge
  • Scissor Kicks
  • Jump Squats
  • Burpees

Day 2 – Before Shower 1

No rest in between moves. Repeat 3 times.

  • 30 x Jumping lunges
  • 20 x Press-Ups
  • 40 x Side Lunges
  • 40 x Ab Cycles
  • Rest 1 minute

Day 3 – Upper Body

45 seconds of each move, 15 seconds rest in between

  • Press Up
  • Plank Twist
  • Shoulder Press
  • Mountain Climbers
  • Dorsal Raises
  • Leg Lifts
  • Tricep Press Up
  • Renegade Row

Day 4 – Pre Shower 2

No rest in between moves. Repeat 3 times.

  • 20 x plank get ups
  • 20 x Side plank crunches per side
  • 30 x Hip thrusters
  • 20 sec power plank

Day 5 – Legs & Core

  • Glute Bridge
  • Sumo Squat
  • Side Plank (right side)
  • Forward Lunge
  • Side Plank (left side)
  • Crunch
  • Jump Squats
  • Jump Lunges

Day 6 – Full Body

  • High knees
  • Burpees
  • Cross Body Mountain Climbers
  • Diamond Press Ups
  • Squat Hold
  • Walking Plank
  • Sumo Squats
  • Plank Tapper

Day 7 – REST

HIIT definitely has some great benefits, especially if you don’t have a lot of time to dedicate to working out. Spending less than 10  minutes on a HIIT workout will essentially be just as beneficial for your body as spending an hour or more at the gym (assuming you’re jogging or doing an exercise that doesn’t require 100% effort).

However, it’s important to give your body the proper nutrition if you do a rigorous exercise program like this to get the full benefits.

The average-sized, moderately physically active 30-year-old female needs about 2000 calories per day while her male counterpart needs about 2800 calories per day. Even if they were the same height and weight, the Dietary Reference Intakes (DRIs) approximate that the man burns about 400 calories more per day than the woman.

Although the recommended breakdown of carbohydrate, protein, and fat are the same for both genders, because men generally need more calories, they also require higher total intake of each of the macronutrients.

If you have time to cook, there are many guides and recipes out there for all types of nutrition plans.  The key is to pick one plan that works for you and stick with it.

But if you are busy, and tend to grab food on the go, you should consider a healthy delivery service like Fresh Fitness Food.   You don’t have to prepare or cook it like other services.

Overall, increased awareness of the nutritional value of foods, including calories, macronutrient composition, and vitamin and mineral content will empower women to make smarter nutrition choices and move a few steps closer to their health, fitness, and weight management goals.