High Intensity Workout for Women

This workout includes 3 different levels. They are beginner, intermediate and advanced. It’s a circuit training routine so one set of each exercise should be performed with no rest in between and then you repeat that. In the beginning, you may need to take a 10 second rest after each completed circuit. The number listed under each level is the number of reps for the exercise. Each exercise is repeated four times for a total of 5 sets of each exercise.

Warm-up Yoga Breathing Stretches - 3 reps

Circuit - 3 sets at level 3 on the Perceived Exertion Scale

Jumping Jacks - 30 seconds

High Knees - 30 seconds

Butt Kickers - 30 seconds Side Shuffle Lunge Reaches - 5 reps

The Workout

Circuit - 3 sets Level 1 2 3

Squats 10 20 30

Push-ups 5 10 15

Front Kicks 5 10 15

One Two Punches 5 10 15

Side Bend Punches 5 10 15

Bicycles 20 sec 30 sec 40 sec

Plank 5 sec 10 sec 15 sec