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