Best HIIT Workouts for Busy Mums

Being time poor comes with the territory for most Mums. Finding the time to fit in exercise around baby feeding, school drop offs and other activities can sometimes be a real challenge. But it’s well worth the effort! There are so many great physical and mental benefits of exercise for Mums, including more energy, better sleep and building up a better immune system to fight off colds and other viruses.

That doesn’t mean you have to spend hours in the gym to achieve results. In recent years, HIIT workouts have been designed especially for those that are time poor, to maximise results, fast.

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What is a HIIT Workout?

HIIT Workouts (High Intensity Interval Training) are high intensity cardio workouts, designed to get you fast results. These workouts help you get the same results from a moderate intensity aerobic workout, in around half the time.

The key to making HIIT a success is keeping up the intensity, followed by a period of rest. As an example, you work hard for 30 seconds (maximum intensity) followed by 30 seconds of rest.

This makes them perfect for busy Mums who need to get their workouts done fast. For Mum’s with newborns, you can also get yourself an active baby wrap, which you can wear while exercising, to keep your baby snug and safe, while you get your work out done.

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HIIT Workouts at Home

Getting to the gym can be a challenge, so these workouts are designed to be done from the comfort of your own home.

Star Jumps

Everyone knows what a star jump is right? If not, basically you stand with your feet together, then jump off the ground with your arms and legs out, so you make a star shape. Do this in one-minute intervals, so 60 seconds of star jumps, followed by 60 seconds of rest. Do this for 6 minutes to get your blood pumping then move on to the below.

One Leg Burpees

We all know and loathe burpees, and these ones take it up a notch. Perform your burpee but only put one leg on the floor when you come to the ground. Do this on the same leg for 30 seconds then change legs and do it on the other side for 30 seconds.


Using a skipping rope, skip at a warm-up intensity for 2 minutes. Increase this to high intensity for the third minute, followed by a minute of rest. Repeat this twice.

Mountain Climber

Start with your hands and feet on the floor, in a plank position. Your shoulders are over your hands and your weight is pushing on your toes. Start the action of ‘running’ so raising one knee up under your chest, then the other, so it feels like you are running (in a plank position). Do this for 30 seconds followed by 30 seconds of rest – repeat 3 times.

HIIT Workouts with Cardio Equipment

There are some great fitness machines which are designed to work well with HIIT workouts, so you can either get one of these machines to workout at home or use them at your gym.

Exercise Bike

Exercise bikes are a great low impact option for HIIT workouts. These are also excellent for beginners, to ease into your HIIT workout program. Start with 20 minutes consisting of 30 seconds of intensity, followed by 90 seconds of warm up intensity (or rest).


A classic HIIT workout is running sprint intervals. On your treadmill, run at an intense pace for 30 seconds (and increase the gradient), then bring it back to a jog for 2 minutes. Repeat these three or more times.

Rowing Machine

We love the rowing machine for a low impact, high intensity workout. Row at a warm-up pace for 3 minutes, the increase to maximum intensity for 60 seconds. Return to warm up intensity for 60 seconds, followed by 60 seconds rest.


The Ski Erg is a great machine for a total body workout, making it perfect for HIIT. Ski for two minutes at warm up intensity, followed by one minute at high intensity (hard pulls) followed by one-minute rest and repeat for 10 minutes.

With all your HIIT workouts, make sure you incorporate a 4-minute cool down at the end, followed by stretching.

HIIT workouts are a great way for busy Mums to get maximum benefit from their workouts, in short time periods. There are so many great programs you can access online or speak to a personal trainer about designing a tailored HIIT program today, to see great results in no time!