Mummy Mindset coach

Tuesday, 20 August 2019

HIIT workouts for mums – how to save time and maximise results

High intensity interval training – or HIIT - is probably one of the most talked about fitness trends in recent years. When I first started working out, I took the plunge and threw myself into circuit training classes and home HIIT workouts. As a new mum, I’ve found that these quick, sweaty workouts really deliver results. Since each workout is over a shorter amount of time, they are far more maintainable and easier to fit into my busy schedule of poop, feed, burp, repeat.
What exactly is HIIT? HIIT is defined as‘ a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods.’ In a nutshell, it’s 30-40 seconds of flat out work and 20-30 seconds of rest time before repeating.
The benefits:
 HIIT workouts typically range from 10-20 minutes, which means that you’re getting the job done in a shorter amount of time. This inevitably means more time to spend on other important stuff like eating, spending time with your baby, or locking yourself in the bathroom for 5 minutes of peace.


Your metabolic rate is higher after HIIT exercise. This means that you continue to burn calories even after you’ve finished working out.

Body fat

HIIT workouts are notoriously good for burning excess body fat and reducing unhealthy visceral fat that surrounds organs. If you’re looking to regain some pre-baby strength in your muscles and get back to a healthy weight, HIIT could work for you.

Muscle definition

 HIIT workouts mainly consist of bodyweight exercises. Using a combination of cardio exercises, like high knees, with strength exercises, like squats, will build muscle and shape your body, making you stronger in the process.

Beginners workout

 Because HIIT workouts are intense, the only weight you need is your bodyweight. For women who are new to exercise, these types of workouts are ideal because you don’t have to complicate things with learning how to use any equipment and perfect your form. Once you feel comfortable with the exercises, you can progress to using small weights if you wish.
HIIT workouts have always worked for me in achieving my goals of building muscle and improving stamina and fitness levels. Steady state cardio bores me, and you’ll never find me running on a treadmill for an hour.  A 10 minute HIIT workout scheduled into my day while baby sleeps gets my heart rate up, and I feel much more energised afterwards.

For all of you breastfeeding mamas, make sure you check out these tips on maintaining your milk supply whilst exercising.

If you are a beginner, make sure you warm up and cool down thoroughly as well as doing some dynamic stretches. Try this free 10 minute workout as a taster to see if it’s for you!


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