December 1, 2023

HIIT For Women

High Intensity Interval Training is one of my favorite ways to train. I do EMOMs (Every Minute On the Minute) almost everyday. HIIT is a huge time saver while getting in an intense workout and working a lot of different muscle groups as well as cardio. I always hear women are afraid of building muscle or “bulking” but making those muscles stronger is just healthy. This is my favorite style of training as a busy, working mom – my morning workouts are my quiet time to myself, well usually! I find HIIT to be the most effective workout, it is a hardcore mix of strength and cardio that burns a ton of calories in a little amount of time. 

Reasons to HIIT

  1. No Equipment Necessary

Your body is enough for a good sweaty workout and don’t let anyone tell you otherwise! Obviously you can use equipment but it can be just as effective not to and can save you money and time. I love doing no equipment because I can just go go go and not think about what weights I want to use or use time in between exercises.

  1. Lose Fat Not Muscle

HIIT workouts make your whole body work so you can continue burning fat all day. High intensity workouts help to burn fat while building muscles from all categories, so it’s a good two for one deal. Building muscles helps your whole body work better. 

  1. Increase Metabolism

A faster metabolism means your body can convert your food easier into things it needs such as energy. A high metabolism also makes it easier to burn calories – aka you can eat more!

  1. Efficiency

There are studies that show you can accomplish/burn more in a 15 minute HIIT workout than in one hour of running. A 15-30 minute workout increases your happy hormones and can totally change your day. 

HIIT focuses on exercises like burpees, push ups, jump lunges, high knees, etc. – all exercises to get the heart pumping quickly and keep you sweating.

  1. On The Go

These workouts can be done anywhere and they don’t take a lot of space or time. I’ve done these workouts in hotel rooms, the bathroom while watching the kids in the bath, outside, and the list could go on and on. HIIT workouts are also super easy to change up so you never get bored of your workouts – try not to just choose the exercises you like though, work that whole body!

  1. Push Your Limits

There is nothing like competing with yourself to be better. It is so rewarding to beat your own personal records or just get one more rep when you thought you couldn’t. With any workout you are able to push yourself but quick intense workouts are fast paced and you can really push yourself to limits your mindset might not believe you can reach.

Commit To Your Wellness

I can tell you how much I love HIIT and EMOM and how quick and efficient they can be but it is all about committing to yourself. It is hard, it is painful but it is worth it. Moving your body everyday makes a world of difference for your mental and physical health even if you can’t see or feel it. Every workout and movement adds up and overtime your body will crave it. Even then it can get hard again and that is okay! 

If you are looking for EMOM’s I post mine daily up on my blog and there are lots saved on there to try out also if you scroll down there is an explanation video at the bottom of the page!



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Racquel Frisella

Board Certified Nurse Practitioner & Aesthetic Specialist based in Saint Louis, Missouri

I work as a cosmetic injector and skincare specialist with 12 years of experience in the Aesthetic Industry. I see patients both in-office at Nayak Plastic Surgery & Avani Derm Spa for treatments as well as online for customized, complimentary skincare plans. I focus heavily on preventative and corrective injections, treatments, and skincare.  My career is my passion and I love to help people feel like the very best version of themselves. I am a wife and a mother of 3 beautiful children under the age of 3. I love all things beauty, fashion, and fitness. I am creating this site as a place to share my expertise on beauty, anti-aging, and skin while also giving a glimpse into my lifestyle as a mom, wife and lover of fitness!  


what is an emom?

I explain everything in the video below!


1st phorm

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