Workouts for Women

3 Super Effective HIIT Sprint Workouts for Women

Looking for a quick and simple workout to boost your fitness, burn fat and preserve muscle? Look no further than a HIIT sprint workout.

These workouts may be quick and but they shouldn’t be easy – remember to push yourself to the max whenever you’re working. That way you’ll get the best results out of each one, whether that’s fat loss, or improved fitness.

What is HIIT?

HIIT, or high intensity interval training, is a form or working out based around short periods of maximum effort, followed immediately by short periods of rest.

When exercising you should be working hard for between 15 to 30 seconds. Any longer and you won’t be able to maintain your maximum power output.

During your rest period you should aim to slow yourself right down for between 30-90 seconds. You can either completely stop, or opt for an active recovery where you keep moving, but at a much lower rate.

Science has shown that HIIT is one of the most efficient ways to burn fat and can improve both your aerobic and anaerobic fitness. Whatever your body goals, HIIT workouts should definitely be in your repertoire.

Why use a HIIT sprint workout?

HIIT, or high intensity interval training, is one of the most efficient ways to burn fat.

Compared to endurance and resistance training, it’s unparalleled when it comes to burning through calories and fat [1].

In fact, science shows it burns between 25-30% more fat than other methods of training [2].

They don’t just burn calories when you’re working out either. For around 24-hours after you finish training, research has shown that your metabolism will still be raised, and you’ll continue to burn calories at a higher rate[1] . Bonus.

Despite their intense fat-burning powers, they’re usually short workouts too, lasting around 20-30 minutes. This makes them an extremely popular choice, as so many people are limited in the amount of time they can spend at the gym.


[Related Article: Intermittent Fasting Results – 1 Month Diary]

HIIT sprint workouts

woman in a HIIT sprint workouts

30 second max

8 rounds of: 

Sprint for 30 seconds

Active rest for 90 seconds

Push yourself to the absolute max in every 30 second sprint. This workout will be over in just 16 minutes, but you’ll be feeling the lung bursting power of this HIIT sprint workout from the word go.

Uphill sprints

Set a medium incline on the treadmill or head to your nearest steep hill

10 rounds of: 

20 seconds sprint

60 seconds walk

Challenge your muscles as well as your lungs with this HIIT workout. It will up the ante on every sprint, but keep the pace high to burn extra calories.

[Related Article: 5 Best Fat Burners for Women

100m sprints

10 rounds of:

Sprint 100m

Walk 30 seconds

Set your workout by a distance in a running track, or set it up on the treadmill with this HIIT sprint workout.

These three HIIT sprint workouts are not only time efficient, they’re super effective fat burning training methods too. Whether you don’t have time for a long weight loss workout, or you simply prefer your sessions short, sharp and sweaty, then these should be your go-tos.

One way to stay motivated on your fitness journey, and to keep the progress coming, is to track your results. The FitTrack Dara scale is one of the most sophisticated BMI tracking scales out there, and our personal favourite! Check it out to see if it could help to support your journey.

The final rep – gymgirl hints and tips

Always keep the intensity high on your sprints.

If something starts to get easy, up the speed as much as you can safely handle. That way you’re always improving and always burning fat. By working in this way, you’ll keep pushing your body forward and challenging it, which is what drives fitness and weight loss.


  1. Wingfield HL, e. (2015). The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in wom… – PubMed – NCBI. [online] 

  2. Falcone PH, e. (2015). Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. – PubMed – NCBI. [online] 


gymgirlfit was created by health and fitness enthusiasts, with backgrounds in powerlifting and writing. We've written for a number of well-known fitness publishing companies.

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