7 Best HIIT Workout Exercises For Women Over 50 to Burn Calories Fast

HIIT Workout Exercises

There is no one-size-fits-all way to stay fit and healthy as we get older. People have different goals, abilities, and limits when it comes to fitness. Still, High-Intensity Interval Training (HIIT) is a type of exercise that is still making waves in the fitness world.

You might be wondering if this workout plan is right for you, especially if you are a woman over 50. The answer is a resounding yes!

HIIT workouts include short, intense bursts of exercise followed by short rest periods. This type of exercise is known for being quick, which makes it a good choice for people who do not have time for longer workouts. It is also very flexible, which means that it can be changed to fit many different fitness levels and goals.

Today, we will be exploring our top HIIT workout exercises for women over 50. But first, let us talk about what HIIT is and the many benefits it offers.

HIIT and its Benefits for Women Over 50

HIIT, which stands for “High-Intensity Interval Training,” is a type of exercise in which you switch between high-intensity and low-intensity workouts. This type of training is known for being very effective. You can get a lot of health benefits from it in less time than with steady-state cardio exercises.

But what exactly are the benefits of HIIT for women over 50? First, HIIT workouts can help speed up your metabolism, which can help you lose weight and improve your health as a whole. They also lead to better heart health, which is very important as we get older. HIIT exercises can also help improve muscle tone and strength, which can help us stay mobile and independent as we age.

Additionally, HIIT exercises can be adapted to any fitness level and performed anywhere. They can be adapted to your specific needs, making them a highly flexible and effective form of exercise.

Top 7 HIIT Workout Exercises for Women Over 50

There are a lot of different HIIT exercises, and each one has its own benefits. Here are our Fabulous50s’ 8 HIIT workout exercises for women over 50:

35-minute Fat-Burning HIIT Workout for Beginners

If you are new to HIIT or looking for a workout designed for women over 50, a 35-minute fat-burning HIIT workout could be a good place to start. This workout consists of a series of low-impact exercises that are easy on the joints. This makes them good for people who are just starting out or who already have health problems.

While HIIT is an intense cardio workout, it can be tailored to suit your fitness level. Beginners can initiate with gentler intervals and progressively amplify the intensity as they acclimate. 

One advantage of HIIT is the prolonged calorie burn, even after the session ends. This is especially advantageous for newcomers aiming for fat loss, as it boosts both aerobic and anaerobic capacities, laying a solid fitness foundation.

10-Minute Fat-Burning Beginner HIIT (Burn Calories)

If you are short on time, a 10-minute beginner’s HIIT workout can be a great option. You can burn calories quickly and effectively with this workout, making the most of the time you have.

This home workout is great for women over 50 and is also a good way for beginners to burn fat. It consists of brief, intense bursts of movement and rest periods. 

HIIT gives you the best workout in the shortest amount of time. Interval exercises can improve cardiorespiratory health more quickly than workouts with a steady pace. It is a great way to get fit, lose weight, burn fat, and have fun in the process.

10-Minute Low Impact HIIT Workout For Weight Loss

If you’re looking for a HIIT workout that’s easy on the joints, a 10-minute low-impact HIIT workout could be a great choice. This workout is designed to help you lose weight without putting too much pressure on your joints.

This full-body workout, performed entirely standing, is apt for newcomers and women over 50. The goal is to keep your heart rate elevated throughout the workout, allowing you to burn calories and lose weight efficiently.

Shed those extra pounds with this brisk 10-minute, high-octane, equipment-free workout designed for fat loss. It’s the ideal indoor workout to do at home—keep yourself empowered and fabulous!

READ ALSO: 10 Best Toned Arm Workouts for Women Over 50

10-Minute HIIT to Burn Belly Fat (All Standing Boxing, Low Impact)

If you want to lose belly fat, an HIIT workout that lasts 10 minutes could be a great choice. This exercise focuses on your abdominal muscles, which helps you burn belly fat and tone your midsection.

This all-standing HIIT routine uses 10 boxing-inspired exercises to help you burn calories, get in better shape, and have fun. HIIT stands out as a popular and effective way to lose weight and burn calories quickly.

The goal is to push yourself during the high-intensity intervals and rest during the low-intensity intervals. Listen to your body and change the exercises if you need to.

30-Minute Fat-Burning HIIT Workout (Full Body Cardio)

If you are looking for a longer, full-body HIIT workout, a 30-minute fat-burning HIIT workout could be a great choice. This workout works out all of your major muscle groups, which helps you burn fat and tone your whole body.

There are both low-impact and high-impact versions of this standing cardio routine that works the whole body. Whether you are working out with friends, family, or your daughter, this versatile workout can be done at different levels of intensity. 

So, whether you are a beginner or a fitness pro, you and a friend can do this workout together, no matter how fit you both are. The goal is to keep your heart rate up the whole time so that you can burn calories and fat more efficiently.

READ ALSO: Say Goodbye to Knee Pain: 10 Empowering Exercises for Women Over 50

15-Minute Full-Body Beginner HIIT (No Jumping)

If jumping exercises are not right for you, a 15-minute full-body beginner HIIT workout with no jumping could be a great alternative. This workout works out all of your major muscle groups without putting too much pressure on your joints.

This workout focuses on burning fat and does not involve jumping so it can be done in an apartment. It does, however, include arm-toning exercises with dumbbells (I chose 3kg ones). It is designed to get your heart rate up by focusing on your abs, legs, glutes, and cardio for 5 minutes while you stand.

Want a longer challenge? Repeat this active 15-minute routine twice or three times for a full 45-minute workout that will not get boring.

Remember to listen to your body and modify the exercises as needed.

10-Minute Fat Burn Cardio HIIT Workout (Low Impact, High Intensity)

If you want to burn fat and improve your cardiovascular fitness, a 10-minute cardio-HIIT workout could be a great option. It’s low-impact, which is good for your joints. It is also high-intensity, which helps you burn fat and calories quickly.

It’s also perfect for women over 50 looking for a hearty dose of fun. This routine will elevate your heart rate, enhance your fitness, and leave you feeling invigorated. I added 1 kg of weights to this workout, but you do not have to jump, and you do not have to use dumbbells if you want to make it harder.

The goal is to push yourself during the high-intensity intervals and rest during the low-intensity intervals. Listen to your body and adjust the exercises as needed.

READ ALSO: The Benefits Of Cardio Training For Women Over 50

How to Burn Calories Fast with HIIT

HIIT workouts are a great way to lose weight quickly. With high-intensity intervals and recovery periods, your heart rate stays up, so you can burn more calories in less time than with steady-state cardio workouts.

Try to push yourself during the high-intensity intervals to burn as many calories as possible. This means working at 80 to 90% of your maximum heart rate. During the rest periods, your heart rate should be between 60 and 70% of your maximum. When your heart rate goes up and down, your body has to work harder, burning more calories in the process.

When it comes to HIIT as a way to burn calories, remember that consistency is key. For the best results, you should try to do HIIT workouts twice or three times a week.

Adding HIIT to Your Fitness Routine

HIIT Workout Exercises

You can easily add HIIT to your fitness routine by picking a few exercises and doing them in intervals of high and low intensity. Start with a warm-up, then move on to your high-intensity intervals. Take a short break after each high-intensity interval, then move on to the next exercise.

You could start with 10-minute HIIT workouts, and as your fitness level improves, you could slowly add more time to your workouts. Keep in mind that the goal is to keep your heart rate up the whole time, so try to keep your breaks to 30 seconds or less.

It is also important to pay attention to how your body feels and change the exercises as needed. If you are new to HIIT, you might want to work with a fitness professional or trainer who can show you how to do the exercises correctly.

Closing Thoughts

HIIT is an effective and powerful way to get fit, burn calories, and reach your health goals. HIIT is a great way to get a challenging and rewarding workout, no matter how experienced you are or how new you are to working out.

Remember that it is never too late to start taking care of your health and exercising. So why not try out HIIT? You can choose from different exercises and lengths of HIIT workouts, so you are sure to find one that works for you.

Age is just a number, and strength knows no age. Start your HIIT workout exercises today, and let’s show the world your power!

The best time to start was yesterday. The next best time? Now! Women over 50, let’s rock HIIT together! 

♡ Love ♡,


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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs. After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life. Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.
Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

Learn how to burn fat and build muscle fast with guided instruction.

Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

Thank you so much.


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