Metabolic HIIT Workout for Women 35+

2015 saw the rise in popularity of HIIT (High Intensity Interval Training) workouts and this looks set to continue as one of 2016’s biggest fitness trends.

HIIT has proven to be one of the most effective ways of burning fat, boosting metabolism, improving cardiovascular fitness and increasing energy levels.

What’s not to like?

Workouts are based around small, short bursts of intense exercise, interspersed with short intervals of low intensity activity or rest periods. There is usually a pattern of 30 seconds high intensity, 30 seconds rest and so on for approximately 15-20 minutes. This technique allows your heart rate to rise to a level, and remain at that level throughout the entire workout, that allows for optimum health benefits.

One of the main advantages of HIIT workouts, aside from increased fitness levels, is that it is incredibly easy to fit them into your day. We all lead busy lives and ‘being too busy’ is often the first excuse people give for why they don’t exercise. This, quite frankly, is not a good enough excuse and HIIT provides the ideal solution to time poor exercise shirkers.

Metabolic HIIT Workout

Professional fitness expert, Julia Willmott, has put together a fast and effective Metabolic Workout for when you are short on time, but desperate for a workout. This is especially good for woman aged 35+, as it is great for buff bones and fat burning.

Because the only equipment you need for this is a resistance band, it is possible to do the workout anywhere, without faffing around with other, more technical equipment.

Each station is to be performed for 60 seconds, with 15 seconds rest and at least 2 rounds. This can be adjusted to suit your own individual fitness levels and as your fitness levels start to improve.

Always make sure you include a warm up before you start exercising and a cool down/stretch phase at the end of the session.

Lateral & Leg Raise

After 30 seconds, swap sides.

Lat&legraise

Lat&legraise


Squat to Front Kick

Alternate sides.

Lat&legraise

Lat&legraise


Plié to Triceps Extension

After 30 seconds swap sides.

Lat&legraise

Lat&legraise


Side Leaps

Moving forward and back.

Lat&legraise

Lat&legraise


¾ Wide Arm Push Ups

Lat&legraise

Lat&legraise


Curl Up Arm Pulses

Pulse up and down with your arms against the resistance band, whilst maintaining a curl up position. If your neck needs support, hold one hand behind your head with the resistance band wrapped around your legs. Swap arms half way through.

Lat&legraise

Lat&legraise


NB: Always check with your GP first before undertaking any new form of exercise.


Julia Willmott - Personal Trainer and Fitness Instructor

Website: www.juliawillmott.com

Contact number: 07786 550873

Julia Willmott is available for interviews and photos are available on request.

All images have been supplied courtesy of Sarah Sheldrake Photography.

Comments