HIIT TRAINING - QUICK, EFFECTIVE RESULTS FOR BUSY MUMS (or anyone)

You’ve probably seen or heard of “HIIT training” but what exactly is it?

HIIT stands for High Intensity Interval Training and is any workout where you work out in and alternate between intense bursts of activity followed by either complete rest or less intense periods of activity.

It’s such a simple idea but it has proven fat burning, metabolism boosting, fitness increasing benefits not to mention it is probably the most time efficient way to train. I know it sounds too good to be true but it really does work!

 

Below are 5 benefits to this type of training  to help convince you to give it a go!….

  1. NO EQUIPMENT NEEDED!

HIIT training can be done using skipping ropes, kettlebells, weights, sandbags ect. in a circuit but it can also be done with little or no equipment at all using your body weight for jumping squats, walking lunges, box jumps , running, push ups , burpees or pretty much any body weight exercise you can think of that gets your heart rate up!

 

This makes it perfect for Mamma's as they can do it at home in the backyard or the lounge room while the kids nap, play or watch. It also means you require very little space – I can even do a HIIT workout on the balcony of my apartment

 

   2. HIIT IS SIMPLE!

You can make HIIT as complicated (and interesting) as you want with as many different exercises done in a circuit (like any circuit classes or F45 team training) but it can also be as simple as running for 1 min followed by 30 secs of walking OR 45 seconds of jumping squats followed by 15 seconds rest for as long as you wish or have time for.

This means for busy Mums they don’t need to think about what to do if they haven’t got the time. Just chuck on your joggers and hit the pavement for 15-30 mins.

 

   3. TIME EFFICIENT!

Because of it’s intensity and fitness increasing qualities HIIT training is the ideal workout for time poor Mums. You can get the same if not better results from just 15 minutes of HIIT training done 3 times a week that you would jogging steadily on the treadmill for 1 hour 3 times a week.

Did you know if you follow the “TABATA” style of HIIT training (Google “Tabata training “for more info) you can do a complete effective workout in only 4 mins!! Now even the busiest Mummies can’t say they don’t have 4 minutes for themselves.

 

   4. METABOLISM BOOSTING!

You will not only burn extra fat and calories while completing these workouts but for the following 24 hours after you complete a HIIT workout you will burn extra calories – something that traditional cardio cannot achieve.

What Mum doesn’t love the sound of that to help get back their pre-baby bod?!!

 

    5. BURN FAT NOT MUSCLE!

Any one who has tried loosing weight will know how hard it is to burn away the fat with out also burning away the muscle. This type of training just like weight training has been proven to be able to burn fat while you can keep your hard earnt muscle! This means you’ll be getting a leaner tummy while keeping that toned booty! WINNING!!

 

 

SAMPLE HIIT WORKOUT FOR MUMMIES (NO EQUIPMENT NEEDED)

 

Please ensure you gain medical clearance before starting any exercise program or routine!

 

6 WEEKS – 6 MONTHS POSTPARTUM / BEGINNERS

( OR UNTIL AB SEPARATION HAS HEALED AND PELVIC FLOOR HAS HEALED AND STRENGTHENED)

SQUATS

ALTERNATING LUNGES

PUSH UPS (on knees)

SINGLE LEG TOE TAPS

BENCH OR CHAIR STEP UPS

 

45 SECONDS INTENSE WORK WITH 15 SECONDS REST FOR EACH EXERCISE

REPEAT 3-6 TIMES DEPENDING ON FITNESS LEVEL

 

6 MONTHS + POSTPARTUM

(OR ONCE AB SEPARATION HAS HEALED AND PELVIC FLOOR IS STRONG)

JUMPING SQUATS

BURPEES

MOUNTAIN CLIMBERS

LEG RAISES (SINGLE OR DOUBLE)

BOX JUMPS

 

40 or 45 SECONDS INTENSE WORK WITH 20 or 15 SECONDS REST FOR EACH EXERCISE

REPEAT 3-6 TIMES DEPENDING ON FITNESS LEVEL

 

Make sure you warm up first and cool down and stretch after! 

 

All information in this blog is generalised and does not take in to account your personal circumstances – please gain medical clearance before starting any fitness program which is especially important if you have recently had a baby. For any more info or personalised workout plans please contact me via the contact page on this website or through DM on Instagram @bybrittanynoonan

 

fitnessBrittany Noonan