How to Have a Successful Full Body Women’s HIIT Workout

Exercise is, without question, one of the best things you can do for your health. And when it comes to women’s health, it comes with many added benefits, such as helping keep hormones regulated and helping improve reproductive and mental health.  

Unfortunately, many women don’t have time to spend hours at the gym–juggling work and personal life can definitely be challenging. But that doesn’t mean they shouldn’t prioritize it. This is where HIIT comes in. 

High-intensity interval training is the perfect method to fit exercise into a busy lifestyle. It allows you to stay active without having to modify or stress about your schedule. HIIT consists of alternating between bursts of high-intensity exercise and periods of rest (the ratio can vary, but it’s typically 40 seconds of work, 20 seconds of rest), which makes it a highly effective workout you can get done in no more than 40 minutes.

But how do you perform a full-body women’s HIIT workout successfully? Well, HIIT has its tricks, and there are several things you can do to boost those results.

Get more information about our studio in Miami Lakes here

What is a full-body circuit?

A full-body workout is a workout that targets all major muscle groups in one session. This can involve the lower body, upper body, and core exercises separately in the same workout, or compound exercises–exercises that work several muscle groups.

HIIT workouts are often circuit-style, which means you cycle through different exercises for multiple rounds, or sets. At Sweat440, our classes are 40 minutes long and consist of 4 10-minute HIIT circuits–short, intense periods of intense exercise with brief periods of rest in between. If you’re looking for an affordable workout option, don’t hesitate to visit our studio!

Although every day we have a different focus, all our workouts are full-body (for instance, a full-body workout with an emphasis on the upper body and core).

How effective are full-body women’s HIIT workouts?

Full-body women’s HIIT workouts are the most efficient way to exercise. Not only do you get more done in less time, but you also get all the amazing health benefits of high-intensity interval training.

These types of workouts help build functional strength while still improving cardiovascular health. Additionally, they don’t leave any muscle groups behind–so even if you miss a workout during the week, you’ll still have worked the most important areas in your body! 

What are the best HIIT workout exercises for women?

Since HIIT is highly customizable, there are many different types of exercises you can incorporate into a session. However, compound exercises are the most efficient in terms of burning fat, training resistance, and getting that heart rate up. In fact, they raise your heart rate more than isolated exercises do. 

Compound exercises are essentially exercises that work for several muscle groups at the same time. Sound complex? It’s not! Believe it or not, exercises like squats are compound–they work not only the quadriceps but also the glutes and calves. 

Compound exercises can also combine 2 different exercises into one, to target even more muscles. Some examples are a lunge with a bicep curl or a squat and press.


Tips for a successful full-body women’s HIIT workout

Hydrate before, during, and after

Considering how intense HIIT workouts are, it’s crucial that you stay hydrated throughout the whole process–not just during the workout, but also before and after. 

If you’re dehydrated before exercising, your core temperature will rise faster and your heart will have to work harder, which won’t only affect your performance but can also cause overheating. The best way to stay hydrated is to drink water constantly throughout the day.

During your HIIT workout, you should aim to drink small amounts of water more often, instead of chugging it down. How hydrated you are will directly affect your energy levels, so don’t forget that water bottle!

After your workout, water is essential in restoring your fluid levels and helping your muscles recover.

Get quality sleep

Sleep hygiene is one of the most important habits for overall health. It gives your body and brain the time they need to restore and recover, and it also allows muscle tissue to recover between workouts. 

When you get enough sleep, your body produces growth hormone, a hormone that plays a role in growth during your childhood and adolescence and helps your body repair and build lean muscle when you’re an adult.

Sleep deprivation not only causes fatigue, but also increases the risk of health conditions like diabetes and heart disease, it affects cognitive functions, causes overeating, and increases the risk of injury when exercising.

You should aim to sleep 7 to 9 hours every night and get quality sleep. How?

  • Limit caffeine and avoid consuming it in the afternoon.
  • Eat your last meal at least 2 hours before going to sleep.
  • Avoid looking at screens for at least one hour before bed.
  • Exercise! Yes, not only does sleep affect exercise, but exercise also affects sleep–exercising regularly will help you sleep better.

Eat a healthy, nourishing diet

The type of foods you eat will either make or break your workout. Maintaining a nourishing, balanced diet will help fuel your body for exercise. Additionally, eating the right combination of carbohydrates, protein, and fats at the right time will help improve your athletic performance and energy levels. 

In order to meet your nutritional goals and do what’s best for your body, we recommend you get professional guidance from a registered dietitian.

Reduce your stress levels

All types of exercise put a certain amount of stress on your body. Having additional stress in your life can make it harder for your body to recover, especially after high-intensity exercise. 

If stress is a big part of your life, make sure you have the tools you need to manage it. That may look different for you than someone else–you may feel like therapy helps you, while they may find the relief they need in meditation or yoga. The most important thing is that you ask for help when you need it. 

Get guidance from professional trainers

Although HIIT can definitely be a home-friendly workout, it’s always better to be guided by professionals. This will decrease the risk of injury and help you perform better, challenge yourself, and keep track of your progress.

The Sweat440 coaches are compassionate individuals who care about your well-being and will support you all throughout your fitness journey. At our studios, you won’t just be going to a gym–you’ll be part of a team!

Our Miami Lakes studio is conveniently located near NW 67 Av & Main St bus stop. It’s also next to the Miami Lakes Main St Mall and the Miami Lakes Home Health Care Inc.

Ready to crush your HIIT game? Get a free trial today!

YouTube video

Do’s and don’ts for a successful HIIT workout


  • Stay hydrated by drinking water constantly before, during, and after your workout.
  • Make sure you get quality sleep for 7 to 9 hours every night.
  • Maintain a nourishing, balanced diet, ideally with the help of a dietitian.
  • Make sure you have the tools you need to manage stress in your life.
  • Train with professional coaches that will help you reach your goals while avoiding injury.


  • Forget your water bottle or chug water all at once.
  • Sleep for less than 7 hours, overdo caffeine, or look at screens too close to bedtime.
  • Make foods with low nutritional value the base of your diet. 
  • Try diets you see trending online–get help from a professional instead.
  • Ignore stress in your life.
  • Try HIIT workouts if you’re not sure how to do them properly–join a class and get trained by a professional coach to achieve the best results.