Think you’ve got no time to exercise as a mum? Try a HIIT!

Being a mum is very hectic and busy! You’ll be in a whirlwind of bottles, washing and poopoo (and loving every minute of course!) I designed the 3-Plan to be a flexible way to fit in your toning exercises; you can do it in 10 minute chunks and focus in on your problem areas if you are short of time.

But what about cardio?….

Chances are you’ll have a few wobbly areas, so will want to get stuck into some cardio to burn calories and shift a few pounds. Chances are that you won’t have time to pound the treadmill or hit the gym for hours on end! Research is now showing that interval training and more specifically ‘High Intensity Interval Training (HIIT)’ is super-effective at fat burning in a much shorter time period.

A note of caution though – it’s intense. Not something to try until you get the all clear from your doctor after having your baby; maybe even wait until 12 weeks after until you have recovered some base cardio fitness, but steadily building up the intensity and duration of your workouts.

Start with something like this: 30 seconds high intensity exercise (running, cross trainer, bike etc) then recover for 90 seconds (‘tick over’). Repeat 5-10 times.

Once you feel you can handle this, try reducing your recovery time until you are doing 30 seconds work with 30 seconds rest. Alternatively repeat more times (or both progressions!)

You won’t have to do this for more than 20 minutes for a really effective workout. The key is to go flat out during your interval ‘work’ periods. If you don’t then you are just kidding yourself.

Once you feel you are back up to full fitness and really want to push yourself you could also try some Tabata intervals:

  • Push hard for 20 seconds
  • Rest for 10 seconds.
  • Repeat 8 times

This is only 4 minutes, but if you do it properly you will really feel it and it is super-effective at fat burning.

Remember – these programmes are not for beginners and not for very new mums. You know your body so be sensible. You can also use intervals to work with weights/bodyweight exercises to mix up your routines a bit (press ups, squats etc). Once you are ready for action HIIT will give you quick results in a very short period of time – sounds like a win win to me!

Read more about the 3-Plan.

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