The best workout for women short on time

Let’s face it, we’re so busy these days that squeezing in a workout feels like hard work.

Life just gets in the way, and that means we often push our workouts to the bottom of the list.

You don’t need hours and hours in the gym to hit your fitness goals, but it can be easy to fall into the trap thinking you do. However, ladies, things are changing!

What if I said to you that an intensive workout routine could help you burn fat and lose weight with little time dedication? You’d bite my arm off, of course, you would!

But don’t just take my word for it. Research has shown that short, intense work out routines can come out top against long-slog moderate-intensity exercise.

Get ready to go hard or go home, ladies, as you prepare yourself for our best workout for fast results. But before we dive into the sweaty calorie-burning stuff, let’s see why high-intensity exercise works so damn well.

Intensive exercises: Why HIIT works

High-intensity interval training (HIIT) isn’t new, but there’s a reason why it is well-loved and repeated time and time again.

As well as kickstarting your metabolism and improving your fitness level, HIIT can have some serious effects on calorie burn.

Intensive workout routines of this type can improve your cardiovascular fitness, strength and prove incredibly efficient in burning calories. While we want to look our best and avoiding panting after a quick dash up the stairs, exercise goes beyond calorie burn.

Exercise is great for your metabolism and general health, no matter how short on time you are. This means that squeezing our quick results workout into your weekly schedule has just got much easier!

There’s a reason why intensive work out routines such as HIIT result in maximum fat burn, since the exercises themselves are pretty demanding. (We didn’t say it was an easy workout!)

But intensive exercises do work. HIIT routines rev up your metabolism, encouraging calorie burn long after your workout is complete. Plus, according to research, you’ll reap the same cardio and strength gains through HIIT in ⅓ to ½ of the time. Crazy, huh?

Prepare yourself for an intensive workout routine

We’ve said it before and we’ll say it again, HIIT workouts are tough work! HIIT involves intensive exercises for a short period of time – with small rests – before diving back in.

But while HIIT is often considered a quick results workout, it’s not to be sniffed at. While we’d encourage you to train yourself pretty hard, you need to start at your own body’s pace.

At the start of your fitness journey, you may not be able to complete our intensive workout routine at a fast pace at first. So if you’re new to exercise, start off slow and ease yourself in.

If you dive in at the deep end, you could injure yourself without the correct technique or fitness level to complete each exercise. Don’t worry about starting off slow. Use this time to suss things out and build your way up

Lastly, even if you are fit and exercise often, ease into this HIIT workout routine by selecting just some of the exercises, and gradually increase the length of your hard intervals and shorten your rest period as your fitness levels improve.

Looking for the quickest results workouts around? We’ve got just the thing! We’ve put together the best workout for fast results, so you can squeeze in a workout and still hit your goals.


Great for working your entire lower body and your core, squats are a key exercise in your intensive workout routine!

To do:

Stand with your feet slightly wider than hip-width apart, keeping your toes pointing forward.

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Push your hips backwards as though you’re pushing your body back into an invisible chair, as you simultaneously drive your arms forward.

Lower until your knees are at 90-degrees, keeping your back neutral. Don’t forget to pause at the bottom for a moment before squeezing your glutes and pushing through your heels to the start position.

Top tip:

A common mistake with squats is allowing your knees to cave in towards one another. Actively push your knees outward to prevent this, or you can add a resistance band into this exercise to up the intensity and keep your knees out!

Mountain climbers

A full-body workout, mountain climbers work your shoulders, core, triceps, hamstrings and even your quads. They are great for improving your fitness levels, burning fat and building strength and stability.

To do:

Get down on the floor as though you’re going to do a push up. Keep your hand directly below your shoulders – don’t allow them to creep forwards.

Switching from one leg to the other, drive your knee forward towards your hands, below your chest in quick succession. Keep your butt down and your back neutral – don’t let your butt rise upwards or sag down.

Push ups

Push ups are beneficial for building upper body strength, since they work the triceps, pectoral muscles, and your shoulders. When done with proper form, they can also strengthen the lower back and core by engaging your abs.

To do:

Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your legs out behind you, holding your weight on your hands and toes.

Lower your body until your chest nearly touches the floor. Pause for a moment then push yourself back to the start.

High knees

Ready to get your heart racing? This intensive exercise will help build lower body and core strength, improve hip mobility and improve endurance!

To do:

Start by standing with your feet hip-width apart. Lift up your left knee to your chest.

Also Read: How to get a peachy booty and tone those glutes!

Switch to lift your right knee to your chest. Continue this movement, switching legs and moving at a sprinting or running pace.


Looking to really feel the burn? As a part of your intense workout routine, planks may not feel like you need to summon the energy for explosive movements, but they sure do burn!

Perfect for strengthening your entire core and upper body, planks are a must for those seeking a quick results workout.

To do:

Start by laying on the floor with your elbows under your shoulders, hands flat on the floor and core engaged.

Keeping your forearms and knees on the floor slowly raise yourself upwards until your body is in a straight line – holding your weight on your toes and forearms.

Hold the position as long as you can! And don’t forget to squeeze your glutes!

Jump lunges

The king of intensive workout routines, jump lunges will well and truly leave you breathless!

If you’re looking for a quick results workout to slot into your busy schedule, jump lunges will make you feel the burn in no time.

To do:

Start with a standard forward lunge. Stand with your feet hip-width apart, then take a big step forward and lower until both knees are bent at a 90-degree angle. Keep your torso straight throughout!

From this position, drive yourself explosively off the ground, switching the positions of your legs while airborne so that you land and can immediately drop into another lunge but with the opposite leg facing forward.

Make sure you land as softly as you can!

Jump lunges are a go-to for intensive exercises, since you can do them pretty much anywhere.

Plank jacks

It’s time to kick those planks up a notch with a little cardio!

To do:

Start in plank position with your arms extended and hands under your shoulders, keeping your feet together.

Your body should form a straight line from head to toe.

Engage your abs to help protect your lower back from injury, before jumping both feet out wide to each side as if you were doing a horizontal jumping jack.

Broad jumps

Get ready to build lower body power and build strength like no other!

Broad jumps are one of my personal favorites on our best workout for fast results shortlist – so get ready!

To do:

Stand with your feet shoulder-width apart. Begin the broad jump by swinging your arms back behind your body as you bend your knees and push your hips back.

As you swing your arms forward as you drive your feet into the ground, push your hips forward, and ‘leap’ forward off the ground.

Drop squats

Ready to make your legs scream? This intensive exercise is not one to be taken lightly!

To do:

Stand with your feet shoulder-width apart and hands in front of you. Allow your hips to sink down towards the floor, as you jump your feet slightly wider.

Stop your body at the bottom of the squat, tapping the floor with alternating hands before pushing your body back to the start. Repeat!

Trust me, this exercise isn’t easy.

Jump rope

Looking for a fast results workout you can easily do on your lunch break?

Also Read: How to lose thigh fat and get toned up

Grab a jump rope and we’re good to go! It comes as no surprise that this exercise is nearly always seen in intensive workout routines.

To do:

Grab a jump rope (or simulate the movement without one!). Engage your core and rotate your wrists to turn the rope and jump.

Bear crawls

Bear crawls are great for working your entire core, as well as your shoulders and quads.

It shouldn’t shock you that this exercise is on our list of the best workouts for fast results!

To do:

Get on your hands and knees, keeping your back flat, head in line with the spine, and core engaged.

Keep your hands beneath your shoulders. Push your weight up onto your hands and toes, lifting your knees slightly off the ground.

Now crawl like a bear with your butt down and spine flat!

Up-down plank

Now we’re really taking the plank a step further!

To do:

Start in a high plank, with your arms straight, elbows below your shoulders and hands below your elbows. Bend one arm to bring the elbow and forearm to the floor.

Follow with the other arm so you are in a forearm plank. Starting with the arm you began with, push back up to a high plank.

Reverse lunges to knee drives

A great strengthening exercise, get ready to work your entire lower body in a short amount of time!

To do:

Step one foot back into a reverse lunge, then push your way out of the movement by driving the back knee forward, coming into a standing position with your leg lifted at a 90-degree angle.

Don’t forget to use your arms for balance, adding a jump as you rise to the top.


Burpees work to strengthen the muscles in your legs, hips, butt, abdomen, arms, chest, and shoulders – making them a strong contender in our quick results workout!

To do:

Stand with your feet shoulder-width apart, keeping your weight in your heels, and your arms at your sides.

Push your hips back, as you bend your knees and lower into a squat. Then place your hands on the floor in front, just inside your feet.

Now it’s time to shift your weight onto your hands and jump your feet back behind you, landing on the balls of your feet like a plank!

Then jump your feet back to just outside of your hands, reaching your arms up above your head as you push your whole body upwards.

There you have it! Our best workout for fast results!

Although you might short on time, our quick results workout can easily be slotted into your busy schedule.

Don’t forget to pair regular exercise with a healthy diet, and you’ll be well on your way to achieving your body goals!

However, if you need a helping hand, there’s always Trimtone. Our 100% natural fat burner for women works to boost your metabolism, reduce your appetite and burn fat FAST so you can achieve your body goals faster than ever before!

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