Best HIIT Workout for Women: 10 Minutes Every Other Day Boosts Endurance and Helps With Weight Loss

Like millions of us over age 50, Joan Grossman, Ph.D., R.D. , has looked in the mirror and asked, “What is happening to my body?” It prompted the University of Scranton scientist to begin searching for the best ways to manage changing hormones. And since she knows how busy we all are, she focused on time-efficient approaches. Her best discovery: An exercise hack that can revitalize our metabolisms in about 10 minutes every other day. High-intensity interval training or HIIT workouts alternate between short bursts of high-intensity activity (such as 30 seconds of fast walking or calisthenics) and periods of rest. Grossman found that postmenopausal women using the approach for 30 to 50 minutes total per week doubled their fat loss compared to women doing 250 minutes of jogging or cycling at a steady pace. “The results were astounding!” Keep reading to learn how HIIT workouts can take inches and years off your waistline.

HIIT workouts for women over 50: Why they feel easy and work wonders

HIIT was first used by Olympic athletes to build power, but nonathletes soon began using them too. One big reason: Over half of an HIIT workout session can be rest and recovery, so folks often find the approach easier than steady exercise, says Grossman. They are also very effective. Here’s why:

You’re fired up

Imagine driving a car and constantly switching between the gas pedal and brake. You waste a lot of fuel, which is a great way to slim down.

And unlike steady exercise, which mostly builds endurance, bursts of intensity activate muscle fibers linked to speed and power. “Your body thinks, ‘Whoa! That was hard’ and responds by increasing your ability to use oxygen,” says McMaster University HIIT researcher Martin Gibala, Ph.D.

These HIIT Workouts for Women Burn Fat Faster, Research Shows

Extra oxygen makes fat burn and stamina surge. Utah mom Kelly Peterson , 54, loved the surge. When she got a NordicTrack treadmill with pre-programmed HIIT workouts , “I was depressed, tired, overweight. But I thought maybe I could go faster for 30 seconds.” She not only succeeded, but she also found herself slimmer and thriving with just a few workouts a week. “It’s magic.”

Age-defying hormones soar

As we age, we naturally produce less growth hormone—which is crucial for keeping skin smooth, muscles strong and weight down. HIIT to the rescue! British research shows that a 30-second burst of activity stimulates our bodies to make up to 450% more growth hormone .

The payoff? In one of Grossman’s studies, older women who used a 10-minute HIIT workout three to five times a week for 16 weeks increased muscle about 2.23 times faster than women doing long aerobic workouts.

“Muscle is three to four times more metabolically active than fat,” Grossman notes. So, as it increases, “you begin burning more calories, even when you sleep.” Bonus: Muscle takes up three to four times less space than fat, she adds. So, it makes you stronger, firmer and leaner.

You get hours of bonus burn

Following a burst of speed, it takes the body a while to downshift—so even as you slow down, you’ll keep burning fuel as if you were going full speed, notes Grossman. On top of that, your body is so revved up by speed bursts, fat burn stays elevated for up to 10.5 hours after you do them—which is up to 31 times longer than the “afterburn” from steady-pace exercise, per a European study.

HIIT workouts: Try them for yourself

You can simply start by walking for a few minutes to warm up, then use any exercise you like—walking, cycling, even dancing. Really push your pace for 15 to 30 seconds, then give yourself a minute to recover. Repeat for 10 minutes. Another option: Search “HIIT” on FitnessBlender.com to find free workouts, including low-impact options that require no special equipment.

Says Grossman: “You really can make meaningful changes with just 10-minute sessions. The key is to be consistent.” Aim for three to five sessions a week.

Real-world success: Kelly Peterson, 54

After Kelly’s mom died in 2018, the grief would not let go. “For years, I was eating my way through it,” recalls the Salt Lake City–area marketing director. Her turning point? She took an embarrassing fall while at a dance convention with her teen daughter. Too big and weak to get up, “I had to roll, turn on all fours and push up from my hands and knees. I was mortified,” she recalls. After a good cry, she gradually admitted to her family she wanted to change.

For her birthday, she got her treadmill. “It has an app called iFIT. There are virtual trainers, and I can walk to videos that make me feel like I’m on a beach in Vietnam or in the Swiss Alps.” Though even slow walking was tough at first, she was intrigued by beginner HIIT options that mixed in fast walking and inclines. “During the class, the treadmill actually speeds you up and then slows you down, raises and lowers your incline. Otherwise, I would've never tried,” says Kelly. “I remember the trainer Stacy Clark said, ‘Okay, we're going to speed you up to a jog. I was like, ‘Are you kidding? My back hurts, my knees hurt. I cannot jog.’ But she said ‘It’s just 30 seconds. You can do 30 seconds.’ So, I did. I was so surprised when I found I could handle HIIT.”

As Kelly Peterson began using HIIT to restore her health, she realized she’d need to improve her diet too. She tried fasting and cutting carbs. Not a fan of either, she just started tracking portions and mostly avoiding junk. “But every Saturday night, I eat pizza, nachos or whatever I want,” she shares. It has worked like a charm—and with little effort. HIIT might deserve some of the credit. Studies show the technique actually makes us want to eat less !

Kelly was soon doing three to four sessions a week, not realizing how much it could spike her fat burn compared to regular walking or jogging. “It was cool to lose that first 5 pounds,” she smiles. More important, “It helped my mood and confidence. The sadness lifted, I felt stronger.” Her back and knees also got better. Even her menopause symptoms eased. “I didn’t feel like an old lady anymore!” All told, Kelly shed 45 pounds and five sizes. And she can’t recommend HIIT more highly. “It does such great things.
It’s addicting!”

Keep scrolling for more ways to improve fat burning after age 50:

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Additional reporting done by Kate Arcell and Diane Herbst