15 minutes of high-intensity interval training for busy moms!
I’m sure you’ve heard of HIIT workouts before, right? If not, well then read on and thank me later. HIIT is an acronym for ‘high intensity interval training’. It’s basically a workout that consists of specific exercises intensified with a condensed timeframe. Research shows you can achieve more progress in a 15 minute HIIT workout (done three times a week) compared to the girl jogging on the treadmill for an hour.
This type of workout has a lot of benefits – and saving time isn’t the best part:
- Boosts metabolism
- Can be done anywhere (and without equipment)
- Helps build endurance
- Burns calories and fat in a shorter period of time (and keeps burning even after you’re done with your workout)
- Helps you lose fat and not muscle
- Good for heart health
HIIT workouts have been my go-to for the past couple of years since I had my daughter, Faye. I’ve been doing my own workouts at home, with barely any equipment. I have a pair of dumbbells, a kettlebell, and a jump rope – and you don’t even really need those. The possibilities of creating your own at-home HIIT workout are endless! Even in terms of execution it’s pretty flexible.
As a general guide to build your own HIIT workout, choose between 2-4 exercises (ex. squats, sit-ups, lunges, etc.), decide how many repetitions (ex. 15 each), and the duration (ex. 5 minutes). So you’ll do 15 repetitions of each exercise until the 5 minutes are up. Rest for 1-2 minutes, and then repeat. You can either decide on a certain number of rounds to complete, or set a target time (ex. 15 or 30-minute workout).
Need some ideas? Here are some workouts to get you started. You can adjust the timings according to your capabilities.
- Bodyweight – 4 rounds: 20 jump squats, 60 jumping jacks, 20 burpees. Rest 1 minute. 45 mountain climbers, 20 push-ups, 1 min. plank, 1 min. jump rope. Rest 1 minute.
- Kettlebells – 3 minutes AMRAP (As Many Rounds As Possible) of: 10 kettle bell push press (each side), 6 push-ups, 10 kettle bell swings. Rest 1 minute. Repeat 3-4 times.
- Bodyweight + cardio– 15 squats, 1 min. jump rope, 15 push-ups, 1 min. jump rope, 15 toe taps, 1 min. jump rope, 1 min. plank. Rest 1 min. Repeat until you hit your desired target time.
- Cardio– I used to do timed intervals on the treadmill for this. I used to run for three minutes then walk for two minutes. And I’d continue for about 30 minutes or so.
I know life gets busy with kids and we have so much on our plates, but our fitness is also important! Maybe a quick HIIT workout is just what you’re looking for. Maybe it’ll help make working out a little less overwhelming and a lot more effective!
If you’re a working mom, you can also try out these 9 simple desk exercises for working mamas