Exercise tips: 7 high-intensity workouts for women to control appetite

Benefits of burpees: Burpees: A full-body exercise that combines strength and cardio, burpees elevate your heart rate and can lead to appetite suppression post-workout (Image: Canva)

There's good news for women aiming to manage their weight and control hunger; including high-intensity workouts in your routine can be a game changer. Experts agree that these workouts are not only effective for burning calories but also play a significant role in appetite control. A recent study in the Journal of the Endocrine Society found that women often feel hungrier during moderate exercise compared to resting, while high-intensity workouts effectively suppress feelings of hunger. This makes high-intensity training an ideal strategy for women looking to manage their weight and improve their fitness.

Here are 7 exercises that may impact your appetite and fitness journey:

• Burpees: A full-body exercise that combines strength and cardio, burpees elevate your heart rate and can lead to appetite suppression post-workout. This versatile move engages multiple muscle groups, improving strength, endurance, and coordination. Aim for 3 sets of 10-15 reps, focusing on maintaining proper form for maximum effectiveness.

• High knees: This exercise engages your core while getting your heart pumping. It’s a dynamic cardio move that improves your agility and overall fitness. Try 30 seconds of high knees followed by 30 seconds of rest, repeating for 5-10 rounds. It’s easy to perform anywhere and can be adjusted to suit your fitness level.

• Jump squats: Not only do jump squats strengthen your legs, but they also provide a cardio boost. Incorporating explosive movements, and jump squats enhance muscle power and promote cardiovascular fitness. Perform 3 sets of 10-12 reps, focusing on explosive power while landing softly to protect your joints and maintain balance.

• Mountain climbers: A fantastic core workout that raises your heart rate, mountain climbers improve agility and endurance while helping to manage appetite. This high-intensity exercise also engages your shoulders and legs, making it a well-rounded move. Do 3 sets of 30 seconds, resting for 30 seconds between sets to maintain optimal performance.

• Kettlebell swings: Kettlebell swings target multiple muscle groups and are great for building strength and endurance. The intensity helps suppress appetite. This functional movement also enhances hip mobility and strengthens your posterior chain. Aim for 3 sets of 15-20 swings with a moderate to heavy kettlebell, ensuring proper form to avoid injury.

• Tabata sprints: This training involves 20 seconds of intense sprinting followed by 10 seconds of rest, repeated for 4 minutes. It’s a highly efficient workout that boosts your metabolism and improves cardiovascular fitness. Tabata sprints can suppress hunger, making them a great addition to any weight management plan.

• Box jump: A powerful plyometric exercise, box jumps build strength and explosiveness. They increase your heart rate and help with appetite control. This exercise also improves coordination and agility, essential for overall athletic performance. Perform 3 sets of 8-10 jumps on a sturdy box or platform, ensuring a safe landing each time.