Hello busy moms! Welcome to your 30-minute HIIT workout, which can help you become healthier, stronger, and more energized! We realize that taking care of your children leaves little time for self-care, and finding the time to exercise can be daunting. However, fear not, because, in just 30 minutes, you can improve your day and fitness levels.
High-Intensity Interval Training is not just any workout, it’s a game-changer. During these 30 minutes, you will engage in short bursts of intense exercises, followed by brief rest periods. This approach burns calories, boosts your metabolism, enhances your endurance, and strengthens your muscles, all in a fraction of the time of traditional workouts.
Warm-Up (5 minutes)
This warm-up routine increases your heart rate, improves circulation, and prepares your muscles and joints for more intense exercises. Here is a 5-minute warm-up routine to do before your 30-minute HIIT workout:
Jumping Jacks
- Begin with feet together and arms at your sides.
- Jump up, spreading your legs shoulder-width apart while bringing your hands together overhead.
- Land softly and immediately jump back up, returning to the starting position.
- Continue for 1 minute, focusing on steady breathing and proper form.
Arm Circles
- Stand with your feet shoulder-width apart and extend your arms straight out to the sides.
- Make small circular motions with your arms, gradually increasing the size of the circles.
- After 30 seconds, reverse the direction of the circles.
- This exercise helps improve shoulder flexibility and warms up the upper body muscles.
Bodyweight Squats
- Stand with your feet slightly wider than shoulder-width apart.
- Lower your body by bending your knees and hips, as if you’re sitting back into a chair.
- Keep your chest up and back straight, and lower down until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
- Perform 15-20 squats, focusing on proper form and controlled movements.
High Knees
- Stand in an upright position with your feet hip-width apart.
- Alternately drive your knees towards your chest, as if you’re jogging in place.
- Engage your core muscles and pump your arms for added intensity.
- Aim for a brisk pace, lifting your knees as high as comfortably possible.
- Continue for 1 minute, maintaining a quick and steady rhythm.
HIIT Workout (20 minutes)
Round 1: Cardio Burst (4 minutes)
High Knees (30 seconds)
- Stand with feet hip-width apart.
- Alternate rapidly lifting your knees towards your chest.
- Engage your core and pump your arms for intensity.
Targets: A high-intensity exercise targeting your lower body and cardiovascular system.
Jumping Squats (30 seconds)
- Begin in a squat position with feet shoulder-width apart.
- Lower into a squat, then explosively jump up as you straighten your legs.
- Land softly back into the squat position.
Targets: Works your quadriceps, and glutes, and enhances explosive power.
Mountain Climbers (30 seconds)
- Start in a push-up position with your arms straight.
- Alternate bringing your knees towards your chest in a running motion.
- Maintain a straight back and engage your core.
Targets: Targets your core muscles, and shoulders, and elevates your heart rate.
Burpees (30 seconds)
- Begin in a standing position.
- Drop into a squat position and place your hands on the ground.
- Kick your feet back into a plank position, and perform a push-up.
- Jump your feet back to the squat position and explosively jump up with arms overhead.
Targets: Full-body exercise engages muscles from legs to arms, increasing both strength and cardio endurance.
Repeat This Circuit Twice
- Perform high knees, jumping squats, mountain climbers, and burpees in succession for 30 seconds each.
- Rest for 30 seconds between each exercise.
Targets: This circuit boosts your heart rate, burns calories, and improves cardiovascular endurance.
Round 2: Bodyweight Strength (4 minutes)
Push-ups (40 seconds)
- Start in a plank position with hands shoulder-width apart.
- Lower your body towards the ground by bending your elbows.
- Push back up to the starting position.
Targets: Targets your chest, shoulders, and triceps.
Bodyweight Squats (40 seconds)
- Stand with feet shoulder-width apart.
- Lower into a squat position, keeping your chest up and back straight.
- Push through your heels to return to the standing position.
Targets: Works your quadriceps, hamstrings, and glutes.
Lunges (40 seconds – 20 seconds each leg)
- Step forward with one foot into a lunge position.
- Lower your back knee towards the ground, creating a 90-degree angle with both knees.
- Push back to the standing position and switch legs.
Targets: Targets quadriceps, glutes, and hamstrings, improving lower body strength and balance.
Tricep Dips (40 seconds)
- Sit on the edge of a stable surface (like a chair or a step).
- Place your hands beside your hips, fingers facing forward.
- Lift your body off the surface and lower it down by bending your elbows.
- Push back up to the starting position.
Targets: Focuses on triceps and enhances arm strength.
Round 3: Core Blast (4 minutes)
Plank (45 seconds)
- Start in a push-up position with your arms straight.
- Hold your body in a straight line from head to heels.
- Engage your core muscles and maintain the position.
Targets: Strengthens your entire core, including abs, back, and shoulders.
Bicycle Crunches (45 seconds)
- Lie on your back with your hands behind your head.
- Bring your knees towards your chest and lift your shoulder blades off the ground.
- Twist your torso, bringing your right elbow towards your left knee while straightening your right leg.
- Alternate sides in a pedaling motion.
Targets: Targets obliques and rectus abdominis for a toned midsection.
Leg Raises (45 seconds)
- Lie flat on your back with your legs straight and arms by your sides.
- Lift your legs towards the ceiling, keeping them straight.
- Lower them back down without touching the ground.
Targets: Engages lower abdominal muscles, improving core stability.
Russian Twists (45 seconds)
- Sit on the ground with your knees bent and feet flat.
- Lean back slightly, balancing on your sit bones.
- Hold a weight or use your hands and twist your torso, touching the ground beside your hip on each side.
Targets: Targets obliques and enhances rotational flexibility.
Round 4: Cardio and Endurance (4 minutes)
Jumping Jacks (30 seconds)
- Start with feet together and arms at your sides.
- Jump up, spreading your legs and bringing your hands together overhead.
- Land softly and immediately jump back up, returning to the starting position.
Benefits: Boosts heart rate and improves overall cardiovascular endurance.
High Knees (30 seconds)
- Stand in an upright position with your feet hip-width apart.
- Alternately drive your knees towards your chest in a running motion.
- Engage your core and pump your arms for added intensity.
Benefits: A high-impact exercise enhances leg strength and cardiovascular fitness.
Jump Lunges (30 seconds)
- Start in a lunge position with your right foot forward and left foot back.
- Jump up explosively, switching your legs mid-air and landing in a lunge position with your left foot forward.
- Alternate legs in a continuous motion.
Benefits: Targets quadriceps, glutes, and calves, improving leg power and coordination.
Mountain Climbers (30 seconds)
- Begin in a push-up position with your arms straight.
- Alternate bringing your knees towards your chest in a running motion.
- Maintain a straight back and engage your core.
Benefits: Works core muscles, and shoulders, and elevates heart rate for a cardio boost.
FAQs
How often should I do this HIIT workout routine?
It is recommended to do this HIIT workout routine between 3 to 4 times per week while ensuring that you have at least one rest day between each session. Providing your body with enough time to recover is essential to avoid overuse injuries and to ensure that you perform optimally during each session.
Can I modify the exercises if I have physical limitations or injuries?
Yes, absolutely! This HIIT workout routine is adaptable to various fitness levels and physical conditions. If you have any injuries or physical limitations, you can modify the exercises to suit your needs. For instance, you can perform knee push-ups instead of regular push-ups, use a chair for balance when squatting, or opt for low-impact versions of cardio exercises.
How important is the warm-up and cool-down in this workout?
The warm-up and cool-down are crucial components of this HIIT workout routine. The warm-up prepares your body for intense activity by increasing blood flow to your muscles and gradually raising your heart rate. This helps prevent injuries and prepares you mentally for the workout. The cool-down, on the other hand, helps your heart rate return to its normal pace, prevents dizziness, and reduces muscle soreness.