5-Minute HIIT Workout for Women: Effective Plan

In today’s fast-paced world, finding time for exercise have become increasingly challenging,  especially for busy women juggling work, family, and other commitments. So the good news is, this 5-minute HIIT workout for women is specifically tailored for such women. Through adaptation of this workout and consistency, you can achieve remarkable results. 

Is 5-Minute HIIT Workout for Women Effective?

A big question? Is the HIIT workout really effective as is the buzz around? How a short time plan is alternative or even better than the traditional exercise and workout plans. Here is the answer!

The focus of the HIIT is highly-intensive workouts with short intervals where each and every exercise is designed to test the limits of your body. The basic science of HIIT is that it induces the aerobic as well non-aerobic metabolic processes in the human body. These processes ensure that higher amounts of energy are consumed and thus fat is lost. HIIT is time efficient, versatile and effective fat burning and weight loss. 

Short sessions, like this 5-minute HIIT workout for women, ensure initiations of metabolic processes that result in fat burning. The oxygen-debt of the body is increased to the levels that the fat burning metabolic processes continue long enough after the exercise. This is called PEOC. For more details on the effectiveness of the HIIT workout Plans, Read this Book

5-minute HIIT workout for women: The Plan

This workout consists of:

  • Five on Five, five exercises with 5 intervals
  • Each exercise to be performed for 45 seconds, followed by,
  • a 15-second rest.
  • Repeat the circuit twice for a total of 5 minutes.
  • Jumping Jacks (45 seconds)

Brief description is to begin with your feet together and arms at your sides. As you will start jumping with your legs spread slightly more than 2 feet, your heart beat will start increasing and you will feel that all muscles of your body are engaged. The increased heart beat will push your cardiovascular health to test and improve it with the passage of time.

Now, take rest for at least 15-20 seconds.

Withing the first 45-minutes of this 5-minute HIIT workout for women, you will start breathing rapidly. On the other hand, if you continue walking for over half an hour, your breath will remain steady. This is how quickly, 5-minute HIIT workout for women can induce your metabolic processes! 

  • Squats (45 seconds)

To start with, stand with your feet shoulder-width apart and lower your body by pushing the hips back and bending the knees. Its just like sitting in a chair posture except that you will not land into one. Remember! your back should be straight during all this process. Go as low as you could easily go and then return to standing position again. This exercise focuses your lower body muscles, especially the quads and glutes.

By now, your heart beat will be increased and the stroke volume of your heart as well as the cardiac output would start increasing. After 15-20 squats, you will feel that your lower back and leg muscles are being tested. So, take another rest and regain your breath. 

  • Push-Ups (45 seconds)

You know the right posture for the Push-ups, jus make sure that your body remains in a plank position and moves in harmony during this exercise. No need to rush, do it easily and gently, giving your body the required time. However, it should not be very slow because the intensity will be gone then and your will be performing traditional push-ups. The speed should be appropriate to challenge your body. only then, this part of the 5-minute HIIT workout for women will help you strengthen your chest, shoulders, and triceps.

  • High Knees (45 seconds): 5-Minute HIIT workout for women

The best part of this 5-minute HIIT workout for women is that you can perform it anywhere, either it is home, office or a friend’s place. You just need five minutes and no equipment. However, you might be explaining to someone afterwards that what did you do! Perform the high knees with alternate legs at significant speed in order to bring intensity into your workout. High knees, as part of 5-minute HIIT workout for women, will boost your heart rate, strengthen your core by involving lower body muscles. Again take rest and catch your breath in the next 15 sec. 

  • Plank (45 seconds)

Begin by assuming a forearm plank position i.e. Place your elbows exactly beneath your shoulders. your body should be straight starting from the head to heals. The plank engages the core and puts extreme pressure on lower back and abdominal muscles. You have to hold this position for 45 seconds but if you are not able to for the first time, you can split it into 2 parts with 20-30 seconds each. It also will engage your shoulders, back muscles and core, of course. Once you are done with the plank, the last part of your 5-minute HIIT workout for women, again give rest to your body.

Read more on variations of plank in our blog 21 Types of Planks: The Best Plank Variations

For More on workout for women visit here: 11 Best HIIT workout Plan for Women.

So, here you are! you have completed 5-minute HIIT workout for women in just 5 minutes. Your heart rate is high and you are breathing very fast. Also feeling thirsty! Wait at least 10-15 minutes to quinch your thirst. This 5-minute HIIT exercise for women can provide you certain benefits including more calories burnt, reduced stress and overall physical fitness.

Whether you’re a busy professional, a mom on the go, or simply looking to make the most of your time, the “5-minute HIIT for women” routine can help you stay on track with your fitness goals. So, don’t let time constraints hold you back. Incorporate this efficient workout into your daily workout routine. Lets peek into what is happening to your body after this 5-minute HIIT workout for women. 

Your heart rate is elevated and seems like pounding into your chest. In this condition, the amount of blood being pumped by your heart is significantly increased. This is termed as improved stroke volume. As a result, total blood pumped by the heart in one minute increases significantly. This is called improvement in cardiac output. In simpler terms, your cardiovascular fitness reaches new levels. 

After this 5-minute HIIT workout for women, your an-aerobic energy systems, specifically the glycolytic and phosphagen systems, will be induced. Energy in the form of ATP will be rapidly depleted and oxygen-debt will be highly increased. The body processes will be boosted and body will work harder to restore the balance resulting in enhanced endurance of your body in stress situations and burning of more calories.


From the details of 5-minute HIIT workout for women and the way it affects metabolic processes of your body, it is clear that the HIIT are effective workout methods, HIIT is grounded in its ability to stimulate both aerobic and anaerobic systems, elevate heart rate, engage multiple muscle groups, and trigger metabolic adaptations. Thus, HIIT is effective in improving cardiovascular fitness, burning calories, and achieving various health and fitness goals.

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