Ladies this one is for you.  This is a great 4 week HIIT workout for people looking to lose fat without endless bouts of cardio.

Before you start, I’m thinking of getting some sweet-ass Aesthetic Physiques t-shirts made.  If you’re interested in supporting the cause, go here.

How many of you want to lose fat?

I’m guessing everyone said “Me!  That’s the only reason I read your shit!  Teach me monkey!”

This workout will do just that, along with increasing your lung capacity so you can go up a flight of stairs without breathing heavy.  

It’s also great for your heart.  This will increase the strength of your heart (because it is a muscle) and the amount of beats per minute will drop (which is a good thing).  

Doing HIIT regularly, I am able to stay at about 49 beats per minute.  I’m saving those beats so I can live until 100.

But no one gives a shit about their heart until it’s giving them problems.  Let’s focus on the fat loss.

Everyone know you need to burn more calories than you consume to lose weight.  You also have to eat properly.  We’ve already covered the eating portion so this week we focus on the workout.

HIIT (High Intensity Interval Training) is a much better workout than jogging endlessly on the treadmill – for fat loss and sanity purposes.  

A HIIT workout and lifting weights are similar in the fact that your body burns calories after the workout to help repair and bring the body back to it’s normal state.  Jogging doesn’t do this.  Burning calories after the workout is called EPOC or excess post-exercise oxygen consumption.  Freakin knowledge bombs everywhere!

Last week, the 300 Rep workout was more geared towards guys.  I don’t know too many women that crazy to pull off 300+ reps with relatively heavy weight.  I think you need to be a few fries short of a Happy Meal to want to go through that thought process from sets 4-8.

This week I’ll take care of the ladies.  

I know the women are saying right now.  I’m not lifting weights, I don’t want to look like a man.

I think you’re safe unless you supplementing with stuff you bought in Mexico from a guy in the back of his van. 

I will get you over the fear of lifting weights in time.  I guarantee lifting heavy weights will not give you a horse face or make you grow testicles.

Guys, don’t sleep on this.  This is good to do for a weekend workout or as a break from heavy lifting for a week or two.  

For weeks 1 and 2 perform 20 reps of each exercise.   Weeks 3 and 4 perform 15 reps of each and increase the weight by 5 lbs from weeks 1 &2.  Perform 4 sets of each exercise.

For the warm up perform 1 set of each exercise 10 times.  For the animal exercises (i.e. spider crawl, inchworm) do 10 steps.

A superset is when you finish exercise 1 and go right into exercise 2.  Think about it like binge watching a show on Netflix.  As soon as the first episode is over, episode 2 starts right up.  Same concept.  

Rest periods are only after you finish a super set for 1 min.  Here is a handy-dandy example to illustrate my poorly worded description:

Exercise 1

Exercise 2

Rest for 1 minute

Exercise 1

Exercise 2

Rest for 1 minute

If it’s a single exercise without a superset, stick to the 1 minute rest periods.   

For HIIT Sprints I like using an elliptical or going to a high school track.  This way I can control the speed and I don’t have to manually put the speed down like with a treadmill.  But ultimately the decision is yours.  

Holy HIIT Workout


Warmup: Air Squats, Hip Extensions, Jumping Jacks, Spider Crawl

Box Jump

superset with

Air Squat

superset with


Walking Lunge

superset with

Side Lunge


15 min Walking On Treadmill With No Incline



Warmup: Pushups, Arm Swings, Lunge With Overhead Extension, Jumping Jacks


superset with

Mountain Climber

Dumbbell Fly

superset with

Dumbbell Incline Bench

Ab Wheel or planks (hold for 30 sec)

HIIT Sprint for 20 sec, walk for 40 sec.  Repeat every minute for 10 mins.  



Warmup: Back-to-Wall Shoulder Flexion, Jumping Jacks, Inchworm, Jumping Jacks

Lat Pulldown

superset with

Dumbbell Row

superset with

Face Pull

Bicycle Crunch

superset with

Back Extensions

15 min Walking On Treadmill With Highest Incline



Warmup: Back-to-Wall Shoulder Flexion, Arm Circles, Jumping Jacks, Walking Lunge with Overhead Reach

Dumbbell Shoulder Press

superset with

Dumbbell Upright Row

Lat Raise

superset with

Reverse Fly

Side Plank hold for 30 sec

HIIT Sprint for 20 sec, walk for 40 sec.  Repeat every minute for 10 mins.



Warmup: Hand Walk, Jumping Jacks, Arm Swings, Crab Walk

Bench Dips

superset with

Alternating Dumbbell Curls

Bodyweight Skullcrushers (using the bench)

superset with

Preacher Curls

Russian Twist

15 min Walking On Treadmill With 3% Incline



Rest up

Here’s the workout Holy HIIT Workout in a pdf so you can bring it to the gym.  I’m all about convenience.    


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